Chinese Cabbage (Raw) – A Low Glycemic Vegetable Option
Chinese cabbage, also known as Napa cabbage, is not only a versatile ingredient in Asian cuisine but also an excellent choice for those monitoring their blood sugar levels. This cruciferous vegetable offers impressive nutritional benefits while maintaining a low impact on blood glucose.
Glycemic Information
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Chinese cabbage has a Glycemic Index (GI) of 32, placing it firmly in the low glycemic category. With foods under 55 GI considered low, this vegetable is an excellent choice for diabetics and those following a low-glycemic diet.
Even more impressive is its Glycemic Load (GL) of only 0.38 per 100g serving. Glycemic Load takes into account both the quality and quantity of carbohydrates, providing a more accurate picture of how a food affects blood glucose. A GL under 10 is considered low, making Chinese cabbage an exceptional option for blood sugar management.
Nutritional Profile
A 100g serving of raw Chinese cabbage provides:
- Calories: 13
- Protein: 1.5g
- Fat: 0.2g
- Carbohydrates: 2.18g
- Fiber: 1g
- Sugar: 1.18g
- Net Carbs: 1.18g
Health Benefits
Chinese cabbage is not just low in glycemic impact – it’s also incredibly nutrient-dense. The high fiber content helps slow digestion, preventing blood sugar spikes, while the low calorie count makes it ideal for weight management programs.
With only 1.18g of net carbohydrates per 100g serving, Chinese cabbage is an excellent choice for low-carb and ketogenic diets. The modest protein content also contributes to a more balanced nutritional profile.
Ways to Include Chinese Cabbage in Your Diet
- Add raw to salads for a crisp, refreshing texture
- Use the large leaves as low-carb wraps for healthy fillings
- Stir-fry with other low-glycemic vegetables
- Ferment into kimchi for probiotic benefits
- Add to soups and stews in the final minutes of cooking
Bottom Line
Chinese cabbage is an exceptional vegetable choice for anyone monitoring their glycemic intake. With its low GI of 32, minimal glycemic load of 0.38, and excellent nutritional profile, it makes a valuable addition to blood sugar-conscious meal plans. Its versatility in recipes makes it easy to incorporate into a variety of dishes without compromising on flavor or nutritional benefits.