Chinese Cabbage – A Low Glycemic Vegetable for Healthy Eating
Chinese cabbage (also known as Napa cabbage) is an excellent addition to a low-glycemic diet. This versatile vegetable offers not only a mild flavor but also impressive nutritional benefits with minimal impact on blood sugar levels.
Glycemic Information
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Chinese cabbage has a Glycemic Index (GI) of 32, placing it firmly in the low-glycemic category. Foods with a GI below 55 are considered low-glycemic, making this vegetable an excellent choice for those monitoring blood glucose levels.
With a Glycemic Load of only 0.4 per 100g serving, Chinese cabbage has a negligible impact on blood sugar, making it suitable for diabetics and anyone following a low-glycemic diet plan.
Nutritional Profile of Cooked Chinese Cabbage (100g)
- Calories: 14 kcal
- Protein: 1.56g
- Fat: 0.21g
- Carbohydrates: 2.26g
- Fiber: 1g
- Sugar: 1.23g
- Net Carbs: 1.26g
Why Chinese Cabbage Is Excellent for a Low-GI Diet
Chinese cabbage offers exceptional nutritional value with very few calories and carbohydrates. At just 14 calories per 100g serving, it’s an ideal vegetable for weight management while still providing nutrients.
The combination of 1g of fiber and only 1.26g of net carbs makes this vegetable particularly suitable for low-carb and ketogenic diets. The fiber content helps slow digestion, further reducing the already minimal impact on blood glucose levels.
Cooking and Serving Suggestions
Chinese cabbage is incredibly versatile in the kitchen. The nutritional information above is for cabbage cooked without added fat, which maintains its low-calorie profile. Here are some healthy ways to enjoy it:
- Lightly stir-fried with garlic and ginger
- Added to soups and stews
- Steamed as a simple side dish
- Used as a low-carb wrap alternative
- Added to salads for extra crunch and nutrients
Health Benefits Beyond Glycemic Control
Besides being low on the glycemic index, Chinese cabbage offers other health benefits:
- Rich in vitamins K and C
- Contains antioxidants that fight inflammation
- Provides minerals including calcium and potassium
- Supports digestive health through fiber content
- Very low in sodium, supporting heart health
For those managing diabetes, watching their weight, or simply seeking nutritious low-glycemic foods, Chinese cabbage deserves a regular place in meal planning. Its minimal impact on blood sugar combined with its nutritional benefits makes it a smart addition to a healthy diet.