Carbs in Cabbage Health Benefits and Nutrition Facts
Cabbage is a versatile and cheap addition to your diet. It is high in nutrition and offers several health benefits. It helps in weight loss, improves digestion, and more.
Cabbage is a low-calorie member of the cruciferous vegetable family. It is a versatile veggie that adds crunch and color to salads and sandwiches. It comes in different colors: red, purple, white, and green. Cabbage is packed with many healthy nutrients and is low in carbs.
Cabbage is widely available and can be enjoyed cooked or raw, making it a versatile ingredient in many dishes. This article will discuss the health benefits and nutrition facts of cabbage.
Nutrition Facts:
Cabbage is highly nutritious and low in calories. One cup (89 grams) of raw green cabbage contains:
- Calories: 22
- Fat: 1 gram
- Sodium: 16mg
- Carbohydrates: 2 grams
- Protein: 1 gram
- Fiber: 2 grams
- Vitamin K: 85% of the RDI
- Vitamin C: 54% of the RDI
- Folate: 10% of the RDI
- Manganese: 7% of the RDI
- Vitamin B6: 6% of the RDI
- Calcium: 4% of the RDI
- Potassium: 4% of the RDI
- Magnesium: 3% of the RDI
Carbs:
One cup of raw cabbage contains 5 grams, out of which 3 grams in coming from fiber with a low glycemic index of 10.
Proteins:
Cabbage is not a good source of plant protein; it only provides 1 gram per cup(raw).
Fats:
Cabbage is a fat-free vegetable, making it ideal for a weight loss diet. It contains less than 1 gram per cup.
Vitamins and minerals:
Cabbage is a hefty source of vitamin K, folate, and potassium. Also contains calcium, iron, and vitamins A and C.
Calories:
Cabbage is low in calories; provide 22 calories per cup chopped.
Variety
Cabbage comes in different varieties and colors, such as:
- White or green cabbage
- Red or purple cabbage
- Savoy cabbage
- Napa cabbage
Essential nutrients are the same in all types, but some have additional nutrients.
Health Benefits of Cabbage
Cabbage provides complete nutrition and boosts overall health. It is low in calories and carbs, which aids in weight loss and has several other health benefits. Below we share the possible health benefits of cabbage.
It protects your heart
Cabbage offers complete nutrition, which helps to protect your heart from strokes. Red Cabbage is high in a compound called anthocyanins. Researchers found that anthocyanins help reduce inflammation and heart disease risk. They found 36 different kinds of anthocyanins in cabbage, making it the best food for heart health.
Help to reduce inflammation
Besides healthy nutrition, cabbage contains antioxidants that help to reduce inflammation. Cabbage is high in vitamin C, a powerful antioxidant that can reduce inflammation and the risk of chronic diseases such as rheumatoid arthritis. Cabbage is also a good source of fiber, which has been linked to reduced inflammation in the body. It is fuel for good gut bacteria, which help reduce inflammation and boost overall health.
Improve digestion
Cabbage is rich in fiber, which helps improve digestion. It contains insoluble fiber, which does not break down in the intestine and adds bulk to the stool. This will help to promote regular bowel movements and prevent constipation.
It helps lowers cholesterol
Cabbage is high in fiber and may help lower cholesterol levels. The LDL cholesterol can build up in your arteries and cause heart diseases, such as high blood pressure and strokes. The soluble fiber in cabbage binds to cholesterol in the gut and prevents its absorption. It helps to remove it from the body and reduces the risk of heart disease. Plus, cabbage contains a plant compound called phytosterol. It blocks cholesterol absorption in the intestine and reduces its levels.
It may help lower blood pressure
Cabbage is high in potassium and helps to lower blood pressure. It helps regulates blood pressure by counteracting the negative effects of sodium in the diet. Potassium removes excess sodium from the body through urination. Cabbage is also a good source of nitrates, which relaxes blood vessel walls and improve blood flow. This will reduce the risk of high blood pressure.
It helps to maintain healthy blood clotting
Cabbage is high in vitamin K and essential for maintaining healthy blood clotting. It helps to clot the blood and prevent excess bleeding, which may lead to severe conditions or even death. It does this by activating proteins that form clots in the blood. One cup (89 grams) of cabbage provides 85% of the recommended daily vitamin K.
It may protect vision
Red and purple cabbage are high in nutrition and help to protect your vision. It is rich in antioxidants which help prevent blindness caused by age-related macular degeneration. Cabbage is also a good source of vitamin A. Vitamin A is essential for maintaining healthy eyesight. It helps protect the cornea (the eye's surface) and prevent vision loss in older people.
Boost brain health
Purple cabbage can help to boost brain health. It contains vitamins K, C, and anthocyanin, which boosts mental function and concentration. Vitamin K is linked to improved cognitive function and a reduced risk of cognitive decline in older adults. Vitamin K is essential for forming sphingolipids. A type of fat that makes up a large portion of brain cell membranes.
Cabbage also contains vitamin C and anthocyanins. These compounds may help prevent damage to brain cells and reduce the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.
It may help to reduce the risk of cancer
Cabbage can help reduce the risk of certain types of cancer, including breast, colon, lung, and prostate. This leafy green veggie contains antioxidants and plant compounds like glucosinolates. These plant compounds can inhibit the growth and spread of cancer cells and cause their death. Red cabbage is high in anthocyanins, which can slow the formation and kill cancer cells.
High in vitamin C
Cabbage is high in vitamin C, essential for maintaining the immune system. It works to protect the body from damage caused by free radicals, which can cause chronic diseases such as cancer. This vitamin also helps produce collagen. A protein that gives structure and flexibility to the skin. This protein is curial for the proper functioning of the bones, muscles, and blood vessels. Also, vitamin C helps your body absorb iron from plant-based foods.
Boost skin health
Cabbage can keep your skin young, fresh, and glowing. It is rich in vitamin C and can help reduce acne and clear your skin. Moreover, vitamin C helps the body to produce collagen, which gives elasticity to the skin and makes it look young. It is also rich in vitamin A, which helps to improve complexing by rejuvenating the tissues and fighting against infection. Cabbage also helps to prevent premature aging of the skin. It is rich in antioxidants, reducing free radicles that can cause wrinkles and discoloration.
Helps in weight loss
Cabbage is a low-calorie food that provides just 22 calories per cup. Also, it is high in fiber and contains zero fat. Cabbage is a perfect food for people who want to lose weight. The fiber in cabbage keeps you feeling full and reduces your appetite. Cabbage soup is famous for its magical effects on weight loss.
Supports bone health
Cabbage may help support bone health and prevent the development of osteoporosis. It is rich in calcium which is vital for maintaining healthy bones. Also, it contains magnesium and potassium. Magnesium is required for the absorption and metabolism of calcium. And potassium helps to neutralize acids in the body that can remove calcium from bones. Cabbage is also a good source of vitamin K, which plays a vital role in bone health.
It helps manage diabetes
Cabbage can help manage your diabetes. It is rich in fiber and low in carbs, making it an excellent food for people with diabetes. The fiber in cabbage keeps blood sugars stable, preventing dangerous highs and lows. Cabbage also contains antioxidants that reduce insulin resistance.
Allergies
Cabbage allergies are rare but can occur in some individuals. Allergic reactions to cabbage are usually mild and may include symptoms such as:
- Itching or swelling of the mouth, throat, or lips
- Hives
- Nausea
- Vomiting
- Diarrhea
In some cases, a severe allergic reaction called anaphylaxis may occur, which can be life-threatening and requires immediate medical attention.
Side Effects
Cabbage is safe and nutritious, but some people may experience side effects. One potential side effect of consuming cabbage is diarrhea, flatulence, or abdominal discomfort because it is high in fiber which can be difficult to digest if your body is not used to it.
Cabbage is also high in vitamin K, which plays a role in blood clotting. It may interact with blood thinner medication (warfarin).
How to add to diet?
Cabbage is overlooked but a cheap and delicious addition to your diet. It can be eaten raw or cooked and added to various dishes like soup, spring rolls, salads, pasta, tortillas, sandwiches, and slaw. This leafy green veggie can even be fermented and made into sauerkraut.
