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06-08-2024 Team Medicover wellness

Written by Medicover Team and Medically Reviewed by

Is Cabbage Good for Weight Loss?

When discussing weight loss, it's essential to examine the nutritional properties of the foods we consume. Among the myriad vegetables available, cabbage stands out due to its low-calorie and high-nutrient profile. So, is cabbage good for weight loss? Let's dive into the facts and uncover how cabbage can be a beneficial addition to your weight loss regimen.

Nutritional Value of Cabbage (100g)

Understanding the nutritional content of cabbage is crucial for appreciating its health benefits. According to the USDA, 100 grams of raw cabbage contains:

Calories: 25 kcal
Protein: 1.28 g
Carbohydrates: 5.8 g
Fibre: 2.5 g
Sugars: 3.2 g
Fat: 0.1 g
Vitamin C: 36.6 mg (61% of the Daily Value)
Vitamin K: 76 mcg (95% of the Daily Value)
Folate: 43 mcg (11% of the Daily Value)
Potassium: 170 mg (5% of the Daily Value)

Red Cabbage Nutrition

Red cabbage, while similar in many respects to its green counterpart, offers additional nutritional benefits. It contains higher levels of certain antioxidants, which can help reduce inflammation and improve overall health. In 100 grams of red cabbage, you get:

Calories: 31 kcal
Protein: 1.43 g
Carbohydrates: 7.37 g
Fibre: 2.1 g
Sugars: 3.83 g
Fat: 0.16 g
Vitamin C: 57 mg (95% of the Daily Value)
Vitamin K: 101.6 mcg (127% of the Daily Value)
Folate: 18.8 mcg (5% of the Daily Value)
Potassium: 243 mg (7% of the Daily Value)

Nutritional Benefits of Cabbage for the Body

Cabbage is a nutrient-rich, low-calorie vegetable that supports weight loss, boosts digestion, and promotes overall health with its vitamins, minerals, and antioxidants. Here are the key health benefits of cabbage for the body:

Low-Calorie Content

One of the primary reasons cabbage is an excellent choice for weight loss is its low-calorie content. With only 25-31 calories per 100 grams, you can consume a significant amount without worrying about calorie overload. This makes cabbage an ideal food for those looking to create a calorie deficit, which is necessary for weight loss.

High Fiber Content

Cabbage is also high in dietary fibre, which is essential for weight loss and overall digestive health. Fibre helps to promote a feeling of fullness, reducing the likelihood of overeating. Additionally, it aids in digestion and can help prevent constipation, ensuring that your digestive system functions smoothly.

Rich in Vitamins and Minerals

Cabbage is packed with vitamins and minerals that support overall health. Vitamin C, for example, is a powerful antioxidant that can boost your immune system, while Vitamin K is essential for blood clotting and bone health. The presence of folate and potassium further enhances cabbage's nutritional profile, making it a well-rounded addition to your diet.

Antioxidant Properties

Both green and red cabbage contain antioxidants that help combat oxidative stress in the body. Red cabbage, in particular, is high in anthocyanins, which are known for their anti-inflammatory and antioxidant properties. These compounds can help reduce the risk of chronic diseases, such as heart disease and cancer, making cabbage not only good for weight loss but also beneficial for long-term health.

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Cabbage Recipes for Weight Loss

Incorporating cabbage into your diet through light salads and hearty soups can be a tasty, low-calorie way to support healthy weight loss.

Cabbage and Cucumber Salad for Weight Loss

A simple yet effective way to incorporate cabbage into your diet is through salads. A cabbage and cucumber salad is refreshing, low in calories, and packed with nutrients.

Ingredients:

2 cups shredded green cabbage
1 cup sliced cucumber
1/4 cup chopped red onion
1 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste

Instructions:

In a large bowl, combine the shredded cabbage, sliced cucumber, and chopped red onion.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Serve immediately or refrigerate for up to 2 hours to allow the flavours to meld.

Cabbage Soup

Cabbage soup is another excellent option for those looking to lose weight. It's low in calories, easy to make, and incredibly filling.

Ingredients:

1/2 head of green cabbage, chopped
One large onion, chopped
Two carrots, sliced
Two celery stalks, sliced
One bell pepper, chopped
3 cups vegetable broth
2 cups water
One can of diced tomatoes
Two cloves of garlic, minced
Salt and pepper to taste

Instructions:

In a large pot, saute the onion and garlic until fragrant.
Add the carrots, celery, and bell pepper, and cook for about 5 minutes.
Stir in the chopped cabbage, vegetable broth, water, and diced tomatoes.
Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes or until the vegetables are tender.
Season with salt and pepper to taste, and serve hot.

How to Incorporate Cabbage into Your Diet?

Cabbage is a versatile, nutrient-rich vegetable that can be easily added to meals in different ways to boost flavour and nutrition.

As a Side Dish

Cabbage can easily be incorporated into your diet as a side dish. Whether steamed, sautéed, or roasted, cabbage is a versatile and nutritious addition to any meal. Try adding some shredded cabbage to your favourite stir-fry or roasting it with a bit of olive oil and seasoning for a tasty side.

In Smoothies

While it might not be the first ingredient that comes to mind for smoothies, cabbage can be a surprising addition. It blends well with fruits and other vegetables, adding a nutritional boost without overpowering the flavour. Try adding a handful of red cabbage to your next green smoothie for an extra dose of vitamins and antioxidants.

In Soups and Stews

Cabbage is a staple in many soups and stews, providing both flavour and nutrition. It pairs well with a variety of ingredients, making it a versatile addition to your favourite recipes. Whether you're making a hearty vegetable stew or a light broth-based soup, cabbage can enhance both the flavour and nutritional value of your dish.

Tips for Buying & Storing Cabbage

Knowing how to choose and store cabbage properly helps keep it fresh longer, retain its nutrients, and reduce food waste.

Tips for Buying Cabbage

Choose firm, heavy heads: A good cabbage feels dense and solid for its size.
Look for fresh, crisp leaves: Avoid cabbages with wilted, yellow, or damaged leaves.
Check the stem: A freshly cut stem indicates the cabbage is fresh.
Pick the right type: Green, red, or savoy – choose based on your recipe and taste preference.

Tips for Storing Cabbage

Refrigerate immediately: Keep whole cabbage unwashed in the crisper drawer; it stays fresh for up to 1–2 weeks.
Store cut cabbage properly: Wrap leftover cut cabbage tightly in plastic wrap or an airtight container and use within a few days.
Avoid washing before storage: Excess moisture can cause spoilage faster.
Keep away from ethylene-producing fruits: Fruits like apples and bananas can make cabbage spoil quickly.

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Conclusion

So, is cabbage good for weight loss? Absolutely. Its low-calorie content, high fibre, and rich nutrient profile make it an excellent choice for those looking to shed some pounds. Moreover, its versatility in recipes ensures that you can enjoy it in various delicious and healthy ways. By incorporating cabbage into your diet, you'll not only support your weight loss goals but also boost your overall health.

Whether you prefer it raw in salads, cooked in soups, or blended in smoothies, cabbage offers a myriad of options to suit your taste and dietary preferences. Start adding this nutrient-dense vegetable to your meals today and take a step towards a healthier, slimmer you.

Frequently Asked Questions

Cabbage supports weight loss by being low in calories and high in fiber, which helps control appetite and promotes digestion.

Yes, cabbage is good for diabetics as it has a low glycemic index and is high in fiber, which helps regulate blood sugar levels.

The cabbage diet typically involves eating cabbage soup or dishes for a week, combined with other fruits, vegetables, and lean proteins to aid in weight loss.

While eating only cabbage can lead to weight loss due to calorie restriction, it is not a balanced diet and lacks essential nutrients.

No, cabbage is low in calories and high in fiber, making it unlikely to cause weight gain when eaten as part of a balanced diet.

Leafy greens, broccoli, spinach, zucchini, and cabbage are great for weight loss as they’re low in calories, filling, and packed with nutrients.

Cabbage is safe for most people, but eating it in large amounts may cause gas, bloating, or stomach discomfort. People with thyroid issues should limit raw cabbage, as it may affect thyroid function. It’s also important to eat a variety of foods to meet all your nutritional needs.

Yes, you can eat cabbage daily in moderate amounts. It’s rich in vitamins and fiber, but balance it with other vegetables for better nutrition.

People with thyroid problems or those prone to bloating or gas should eat cabbage in moderation. Consult your doctor if unsure.

Cabbage can aid in reducing belly fat as part of a balanced diet due to its low calorie and high fiber content, which helps control hunger and support digestion.