Cabbage isn’t an indulgence food item, but it’s a staple in many dishes, including side dishes (coleslaw) as well as in main dishes (like stir-fries) and condiments (sauerkraut and kimchi) as well as the most popular foods on social media (egg roll in bowls perhaps?)
If you’re who is following a ketogenic diet, you might like cabbage as a vegetable with low carbs that adds some bulk and fiber to your diet.
Cabbage Nutrition Facts
Cabbage is regarded as a non-starchy plant. It can be eaten chopped, shredded, or fermented as sauerkraut, or seasoned and fermented into Kimchi.
As per the U.S. Department of Agriculture (USDA) 1 cup of chopped raw cabbage is comprised of:
Atkins. Net carbs refer to the quantity of carbohydrates that are processed and absorbed, which affects blood sugar levels. (Keep that in mind that it’s an estimate however, since sugar alcohols and fibers are only partially digested as per the American Diabetes Association.)
Note the fact that net carbohydrates aren’t considered to be a macronutrient (like carbs, fats and protein) however, those who follow keto often employ this number to help them stay within their carbohydrate range.
Answer to question “is cabbage rich on net carbohydrates?” is no. Since there are 2 grams of fiber in a cup of cabbage that has been shredded There are only 2 grams of net carbs found in cabbage.
- The cabbage’s fat content is0 g
- Proteins in the cabbage:1 g
Other nutrients found in cabbage
Cabbage shares a commonality with strawberries, oranges, and kiwis: vitamin. “Cabbage is an excellent supply of vitamin C” claims Diana Rodgers, RD, of Sustainable Dish in Concord, Massachusetts. A cup of cabbage shredded is packed with 26 , milligrams (mg) of Vitamin C, which is as high as one-third of what you requirements, as per the National Institutes of Health.
Fruits and vegetables are the most potent sources of C according the Harvard T.H. Chan School of Public Health. However, when you are on keto, you need to be extra cautious when eating fruits. “Most fruits aside from fruits, can make you go into ketosis. Incorporating cabbage into the diet of your choice is fantastic concept,” says Rodgers.
Do You Consume Cabbage in Keto?
Yes. Why is cabbage great for keto? “Cabbage can add a lot of volume to your meal,” says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City. “Many times you’re eating meals which are extremely dense and cabbage can help break your monotony.”
Something to keep in mind, suggests Keatley says, is that the sauerkraut and Kimchi is broken down during fermentation, and the result is that it can pack more cabbage into smaller portions. “Be mindful about the amount you consume when you’re making fermented foods,” he says. They make great garnishes to make meals more lively.
Is Cabbage Healthy?
Absolutely. Are cabbages low in carbs? Yes. Fresh cabbage provides little Vitamin C and fiber, as well as being low on calories. If you pick sauerkraut or kimchi you’ll also be adding probiotics to your diet that can help with digestion as research suggests.
Keto Recipes Using Cabbage
Here are three keto cabbage recipes you can test:
- The Keto southern fried cabbage with Bacon This recipe comes from Wholesome Yum sautés the seasoned onion and cabbage along with bacon. Add an ounce of chicken and then consider your dinner complete.
- Keto Cabbage Hash Browns Traditional potato hash browns might be out however, Low Carb Yum makes a suitable substitute using shredded cabbage and eggs, fried to pancake-like perfect.
- Keto Sausage as well as cabbage skilletThis one-pan dish made by Maebells includes browned sausage for protein , and cabbage for crunch. It also amps up the flavor by adding a variety of spices.
Summary
Cabbage is a carb-free, vitamin C-rich veggie that fits perfectly into a ketogenic diet. Eat the raw form in salads or cooked into main dishes or fermented to bring an enjoyable funkiness to your food items.
