Cabbage is n’t known as a crave - worthy food , but it stars in side sweetheart ( coleslaw ) , entrées ( like stir - fries ) , condiment ( sauerkraut , kimchi ) , and social media famous foods ( nut coil in a roll , anyone ? )
As someone following a keto dieting , you may enjoy cabbage as a low-down - carb veggie that can add bulk and a bit of fiber to your meals .
Cabbage Nutrition Facts
Cabbage is considered a non - stiff veg . you may consume cabbage chop , shredded , ferment as sauerkraut , or spiced and fermented askimchi .
According to theU.S. Department of Agriculture ( USDA ) , 1 cup of tear up tender cabbage contains :
Net carbs are a measuring that is roughly determined by full carbs minus fiber and gelt alcohols , according toAtkins . Net carbs are the amount of carbohydrates that are stomach and thus affect blood sugar . ( Keep in mind this is an approximation , though , as fiber and sugar alcohols are partially digested , harmonize to theAmerican Diabetes Association . )
Also note thatnet carbsaren’t an official macronutrient ( like carbs , fat , and protein ) , but multitude follow a keto diet often use this number as a guide to assist them stay put in their carb range .
The solution to the question “ is cabbage high in net carbs ? ” is no . Because there are 2 grand of fiber in 1 loving cup of shredded kale , there are only 2 g of final carbs in cabbage .
Other Nutrients in Cabbage
cultivated cabbage shares something in common with orangeness , strawberries , and New Zealander : vitamin C. “ Cabbage is a great source of vitamin light speed , ” say Diana Rodgers , RD , ofSustainable Dishin Concord , Massachusetts . One loving cup of tear up Brassica oleracea contains 26 milligrams ( mg ) of vitamin C , as much as one - third of your everyday need , per theNational Institutes of Health .
Fruit and vegetables are the best sources of C , harmonize toHarvard T.H. Chan School of Public Health . alas , on keto you have to be careful when eat fruit . “ Most fruit , with the exception of Chuck Berry , are move to throw you out of ketosis . Including cabbage in your diet is a corking estimation , ” says Rodgers .
Can You Eat Cabbage on Keto?
Yes . Why is cabbage undecomposed for keto ? “ Cabbage supply a nice amount of mass to a meal , ” saysScott Keatley , RDN , of Keatley Medical Nutrition Therapy in New York City . “ Many times , you ’re run through foods that are very slow , and cabbage can demote up the monotony of your meals . ”
One thing to keep in mind , says Keatley , is that boodle in sauerkraut and kimchi is broken down by the fermentation operation , and as a resultant , this compact more cabbage into a smaller part . “ Be careful of your lot sizing if you ’re doing fermented dishes , ” he says . These make for great garnishes to liven up meals .
Is Cabbage Healthy?
Absolutely . Is sugar low carb ? Yes . Fresh cultivated cabbage furnish a small amount of fiber and vitamin C and is gloomy in calories . If you choose sauerkraut or kimchi , you ’ll also add some gut - friendly probiotic , researchsuggests .
Keto Recipes With Cabbage
Here are three keto pelf formula to examine :
Summary
Cabbage is a low - carb , vitamin C – rich veg that fit well into a keto diet . savor it raw in salads , ready in main dishes , or fermented to add a pleasant funkiness to meal .
Lynn Grieger is a registered nutritionist - nutritionist , certified diabetes care and education specialist , certify personal flight simulator , and certified health and health coach . She completed necessity to become a cross-file nutritionist at Valparaiso University in 1987 and complete a dietetical internship at Ingalls Memorial Hospital in Harvey , Illinois , in 1988.Lynn add her expertise in nutrition , exercise , and behavior change to her work in aid multitude progress to their case-by-case wellness and fitness goals . In gain to pen for Everyday Health , she has also written for websites and publications like Food and Health Communications , Today ’s Dietitian , iVillage.com , and Rodale Press . She has a heat for healthy , nutrient - dense , great - taste nutrient and for being outdoors as much as potential — she can often be found running or tramp , and has make out a marathon in every state .
Jessica Migala is a freelance writer with over 15 years of experience , specializing in health , aliment , fitness , and beauty . She has written extensively about vision aid , diabetes , dermatology , gastrointestinal health , cardiovascular health , Cancer the Crab , pregnancy , and gynecology . She was antecedently an assistant editor in chief atPreventionwhere she wrote monthly skill - based beauty news items and feature article storey .
She has bestow to more than 40 photographic print and digital publications , includingCosmopolitan , O : The Oprah Magazine , Real Simple , Woman ’s Day , Women ’s Health , Fitness , Family Circle , Health , Prevention , Self , VICE , and more . Migala populate in the Chicago suburbs with her married man , two young boy , rescue beagle , and 15 fish . When not reporting , she likes running , bicycle ride , and a glass of wine ( in moderateness , of course ) .
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