Cabbage is a vegetable that is used in a variety of kitchens around the world and has many beneficial nutrients. It can be prepared and consumed in many ways such as raw by itself as a slaw or made with other veggies as a salad, it can be made into a wrap or a taco, you can cook it like a soup with pieces of meat or you can make cabbage kimchi.
The possibilities are endless. And it is understandable why you would want to consume cabbage on any diet, including the keto diet. But, can you eat cabbage on the keto diet and stay in ketosis? Keep on reading to learn more about that.
Cabbage Nutritional Facts
Here is the nutritional information on 100 grams of raw cabbage and 100 grams of cooked cabbage. (*) (*)
| Types of Cabbage | Raw Cabbage | Cooked Cabbage |
|---|---|---|
| Calories | 25 kcal | 23 kcal |
| Fat | 0.1 gram | 0.06 grams |
| Protein | 1.28 grams | 1.27 grams |
| Total Carbs | 5.8 grams | 5.5 grams |
| Fiber | 2.5 grams | 1.9 grams |
| Net Carbs | 3.3 grams | 3.6 grams |
What is the GI (glycemic index) of cabbage?
Glycemic index or GI is a relative ranking system that assigns a number from 0 to100 to food and represents how fast food can affect the blood sugar in comparison to pure glucose- which is a 100 on the GI scale.
The GI of raw cabbage is 10, which is one of the lowest-rated foods on the GI scale. (*)
What Is Cabbage Good For?
Cabbage is packed with many nutrients and is considered one of the healthiest vegetables you can eat, considering the low amount of calories it contains.
It is full of vitamin C, vitamin K, folate, manganese, vitamin B6, and calcium, as well as other micronutrients such as riboflavin, vitamin A and iron. Additionally, cabbage contains a strong antioxidant group called polyphenols as well as sulfur compounds.
Antioxidants are chemical compounds that help prevent and protect the body from oxidative stress caused by free radicals that are created during cell metabolism. Antioxidants help the body by binging to these free radicals, so they can not cause any damage.
Polyphenols are a group of antioxidants mainly containing flavonoids, tannins, and phenolic acids and their derivatives. They are most commonly present in plants. A diet rich in polyphenols has been greatly studied and it has been linked to reducing the risk of cardiovascular diseases, has anti-inflammatory properties, and causes a decrease in HDL-cholesterol, as well as lowering the risk for type 2 diabetes. (*)
Vitamin C is another nutrient that has antioxidative properties and cabbage has plenty of it- 54% of the recommended daily intake. Studies have shown that vitamin C is beneficial for eye health and can slow the progression of cataracts, it can lower the risk of some cancers, including cervical cancer, heart disease, and overall better the immune response. (*), (*), (*), (*)
Another beneficial compound of cabbage is fiber. The type of fiber in cabbage is an insoluble fiber- the type that can not be broken down in the intestines. This type of fiber can have many benefits. It can make you feel fuller and it can help add bulk to stools, which can help you have regular stools. It is especially helpful when dealing with constipation. (*)
Research has also shown that eating fiber-rich food can increase the number of beneficial bacteria in the gut, as they use the fiber as an energy source. (*)
Can You Eat Cabbage On The Keto Diet?
Raw cabbage has 25 calories and only 3.3 grams of net carbs per 100 grams, while cooked cabbage similarly has 23 calories and 3.6 grams of net carbs per 100 grams. This amount of cabbage is a little more than a cup.
Apart from its low net carb amount, cabbage has an extremely low GI (glycemic index) of 10, which means that it doesn’t cause a spike in blood sugar and the net carbs are absorbed very slowly. This means that it will not affect ketosis if consumed in the right amounts.
To sum it all up, cabbage is a crunchy, refreshing vegetable that has little calories and many benefits and it is very healthy. Additionally, it is low in carbs and has a low GI, making it a great option for keto and low carb dieters.
It is ketogenic and it can easily fit into a keto diet. Cabbage can become an amazing addition to your keto diet either raw- with just some olive oil to add some healthy fats and vinegar to add to its taste, or you can eat it cooked and seasoned with herbs and meat.
Or you can try some of our recipes that contain cabbage.
Here are some low-carb and keto-friendly cabbage recipes you can try:
- Keto Beef Stuffed Cabbage Rolls
- Keto Lasagna Cabbage Rolls
- Keto Bacon Cabbage Pepper Stir Fry
- Keto Cheesy Beef Taco Cabbage Skillet
Bottom Line:
Yes, cabbage is keto-friendly.
Raw cabbage contains 3.3 grams of net carbs per 100 grams, while cooked cabbage contains 3.6 grams of net carbs per 100 grams.
Conclusion
Cabbage is a great addition to anyone’s diet, including a keto dieter. It is low carb and has a low glycemic index, which makes it keto-friendly and easy to fit into a keto diet.
Additionally, it contains many healthy nutrients that make it even more appealing and worth it to add to your diet.
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