Red Cabbage Cooked: A Low Glycemic Vegetable Option
Red cabbage, with its vibrant purple leaves and crisp texture, isn’t just a colorful addition to your plate—it’s also a nutritionally sound choice for those monitoring their blood sugar levels.
Glycemic Index and Glycemic Load
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With a glycemic index of 32, cooked red cabbage falls into the low glycemic category (below 55), making it an excellent choice for individuals with diabetes or those following a low-GI diet. Its glycemic load is only 1.52 per 100g serving, which indicates that it has minimal impact on blood sugar levels when consumed in normal portions.
Nutritional Profile of Cooked Red Cabbage
A 100g serving of cooked red cabbage provides:
- Calories: 58
- Protein: 1.26g
- Fat: 2.86g
- Carbohydrates: 6.85g
- Fiber: 2.1g
- Sugar: 3.87g
- Net Carbs: 4.75g
Health Benefits of Red Cabbage
Red cabbage is not just low in glycemic impact—it also offers several health benefits:
- The high fiber content (2.1g per serving) helps slow digestion and prevent blood sugar spikes
- Rich in anthocyanins, which give the cabbage its red-purple color and provide antioxidant benefits
- Contains vitamins C and K, which support immune function and bone health
- Low in calories but nutrient-dense, making it ideal for weight management
How to Include Red Cabbage in Your Diet
Despite its low glycemic load, cooked red cabbage retains a good nutritional profile. The modest carbohydrate content (6.85g) combined with fiber (2.1g) results in net carbs of just 4.75g per serving, making it suitable for low-carb diets as well.
- Add to stir-fries with other low-GI vegetables
- Include in warming winter soups and stews
- Braise with apples and a touch of vinegar for a traditional side dish
- Mix into salads for extra crunch and color
Who Should Consider Including Red Cabbage?
Red cabbage is particularly beneficial for:
- People with diabetes or insulin resistance
- Those following a low-glycemic diet
- Individuals on weight management programs
- Anyone seeking to increase their vegetable and fiber intake
Conclusion
Cooked red cabbage, with its low glycemic index of 32 and minimal glycemic load of 1.52, makes an excellent addition to a blood-sugar-friendly diet. Its fiber content helps offset the natural sugars present, while its vibrant color indicates the presence of beneficial phytonutrients. For those monitoring carbohydrate intake or blood glucose levels, red cabbage represents a nutritious, versatile, and colorful vegetable option.