Chinese Cabbage: A Low Glycemic Vegetable With Nutritional Benefits

Chinese cabbage, also known as napa cabbage or celery cabbage, is a versatile vegetable that’s popular in Asian cuisine. When cooked with a small amount of fat, it becomes even more flavorful while maintaining its impressive nutritional profile. Let’s explore how this vegetable fits into a glycemic-conscious diet.

Glycemic Index and Glycemic Load

Chinese cabbage cooked with fat added has a glycemic index (GI) of 32, which places it in the low glycemic category. Foods with a GI below 55 are considered low glycemic, meaning they cause a slower, more gradual rise in blood sugar levels.

Even more impressive is its glycemic load (GL) of only 0.38. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, making Chinese cabbage an excellent choice for blood sugar management.

Nutritional Profile (per 100g serving)

• Calories: 37
• Protein: 1.52g
• Fat: 2.85g
• Total Carbohydrates: 2.2g
• Dietary Fiber: 1g
• Sugars: 1.2g
• Net Carbs: 1.2g

Health Benefits

Chinese cabbage cooked with fat added offers several health advantages:

• Low Carbohydrate Content: With only 2.2g of carbohydrates per 100g serving, it’s an excellent choice for low-carb diets.
• Good Fiber Source: Containing 1g of fiber per serving, it helps with digestion and promotes feelings of fullness.
• Minimal Impact on Blood Sugar: The extremely low glycemic load makes it suitable for people with diabetes or those monitoring blood glucose levels.
• Added Fat Benefits: The small amount of fat (2.85g) can help with the absorption of fat-soluble vitamins and adds flavor.

Incorporating Chinese Cabbage Into Your Diet

This nutritious vegetable can be enjoyed in many ways:

• Stir-fried with garlic and ginger
• Added to soups and stews
• Used as a low-carb wrapper for fillings
• Incorporated into dumplings or spring rolls
• Fermented to make kimchi

Conclusion

Chinese cabbage cooked with fat added is a nutritional powerhouse with a minimal impact on blood sugar levels. Its low glycemic index and negligible glycemic load make it an excellent choice for anyone following a low-glycemic diet. With its modest calorie count and decent fiber content, it’s a vegetable worth including regularly in your meal planning.

For those managing diabetes, following a weight loss program, or simply aiming to maintain stable blood sugar throughout the day, Chinese cabbage offers both flavor and nutritional benefits without the blood sugar spike that comes with many other foods.