Green Cabbage: A Low Glycemic Powerhouse for Healthy Eating

Cooked green cabbage is not only a versatile vegetable for countless recipes but also an excellent choice for those monitoring their blood sugar levels. With its low glycemic impact and impressive nutritional profile, this humble vegetable deserves a spotlight in your diet.

Glycemic Information

Cooked green cabbage (with no added fat) 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 cabbage an excellent choice for blood sugar management.

Even more impressive is its Glycemic Load (GL) of only 1.29 per 100g serving. The 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 cabbage an exceptional option for diabetics and anyone following a low-glycemic diet.

Nutritional Profile

A 100g serving of cooked green cabbage (no added fat) provides:

• Calories: 32
• Protein: 1g
• Fat: 0.24g
• Total Carbohydrates: 6.63g
• Fiber: 2.6g
• Sugar: 3.32g
• Net Carbs: 4.03g

Why Cabbage is Great for Low-Glycemic Diets

The combination of low calories, minimal fat, and significant fiber content makes cooked green cabbage an ideal choice for weight management and blood sugar control. The high fiber content (2.6g per serving) helps slow down digestion and the absorption of sugars, preventing rapid spikes in blood glucose.

With just 4.03g of net carbs per serving, cabbage provides volume and nutrients without significantly impacting blood sugar levels. This makes it an excellent base for meals or a substantial side dish that can help keep you feeling full without the glycemic consequences of many other foods.

Incorporating Cabbage into Your Low-Glycemic Diet

Try these delicious ways to enjoy cooked green cabbage:

• Sauté with garlic and a touch of olive oil for a simple side dish
• Add to stir-fries with protein for a complete low-GI meal
• Include in soups and stews to add volume without many calories
• Try cabbage “steaks” roasted in the oven for a hearty vegetable main course
• Use as a low-carb wrap alternative for fillings

Bottom Line

With its impressively low glycemic index and glycemic load, cooked green cabbage is an excellent addition to any diet focused on blood sugar management. Its nutritional profile boasts fiber, minimal calories, and essential nutrients, making it a versatile and beneficial vegetable for overall health. Whether you’re managing diabetes, following a weight loss plan, or simply aiming to eat healthier, cabbage deserves a regular place on your plate.