Last Updated on April 26, 2021 by Dr Sharon Baisil MD
Living good and right starts with eating good and right. To keep healthy and well, it is necessary to include good and proper food habits in everyday life. For diabetics, food and food traditions matter a lot and often determine the health and fitness level.
In today’s post, we will be talking about one such food that is very often considered a good one for diabetic individuals. It is the Chinese cabbage. But is it really good for anyone with diabetes?
You might be wondering …
- Is Chinese cabbage good for diabetes?
- What is the glycemic index of Chinese cabbage?
- What are the various nutritional elements found in Chinese cabbage?
- What are the benefits of eating Chinese cabbage?
But before we go forward with answering these questions, let us look at the introduction to this vegetable. This gives us a better start to understand the Chinese cabbage better.
So, let us get started!
What is Chinese cabbage?
Among the many green and leafy vegetables, one very common is the Chinese cabbage. It is a leaf vegetable and originally grown in China. It has now spread worldwide and gained a lot of reputation for its taste and nutrition.
It is longer and more elliptical than circular as compared to other regular cabbages. It is light green in color with hues of white all over. It is crunchy and must be enjoyed fresh for the best taste.
Chinese cabbages have a crunchy texture and mild flavors. They can be added and enjoyed in a variety of dishes. It is most commonly used in salads.
They can be eaten raw, cooked, fermented to make pickles, etc., it is very versatile and adds a beneficial amount of nutrition to any dish included.
It is very famous in different salads, sandwiches, coleslaws, pickles, sides, wraps, etc.
The best part of the Chinese cabbage is that it is very easily available everywhere. It is also low in calories, green, and leafy veggie.
Green leafy vegetables are often a mandatory addition to many diets. It is especially good for ones on a diet, watching their weight gain, diabetic patients, heart and cholesterol patients, etc.
It is appreciated very much for its overall nutritional profile. We will discuss the nutrients found in Chinese cabbage in detail in the coming sections. We will also talk about the many benefits that eating Chinese cabbage can have on the body.
All in all, this is a very healthy as well as a beneficial vegetable to eat. But is it good for all body types? Can people with different body and health issues have Chinese cabbage?
Let us find out!
Is Chinese cabbage good for Diabetes?
Well, first things first, YES! This green leafy vegetable is excellent for anyone diagnosed with diabetes.
It is beneficial to the body in several different ways and safe for its blood sugar levels.
Cabbages, spinach, broccoli, etc., are green and leafy veggies that can keep diabetic conditions stable and out of danger. They are safe as well as recommended for patients with blood sugar issues.
Diabetes is now a very general and over-spread condition of the metabolism. It is a chronic ailment that affects many other processes of the body. It is unsafe if not managed well.
Thus, it is crucial for anyone diagnosed with this chronic metabolism disorder to keep in mind the rules and regulations encompassed around food and everyday food habits.
The Chinese cabbage is filled with many macro and micronutrients that keep the body nourished and healthy overall.
It is also low in calories, as we discussed earlier. It has very minimal calories that hardly affect the daily calorie intake but at the same time make you feel full. Thus, it is satisfying and in a healthy way.
It is also a non-starchy veggie. It means that the amount of carbohydrates found in Chinese is very low. Therefore, this quality of the Chinese cabbage ensures that it will not affect diabetic blood sugar levels.
Being low in calories and carbohydrates means that it is a food item that does not lead to weight gain issues. Hence, it is perfect for diabetic patients, as they have to keep an eye on their body weight and keep it within safe margins.
Moreover, it is also very rich in fiber. Fiber is a useful nutrient that is needed by the body. It is good for the body’s metabolic functioning as it keeps it slow. This helps keep the sugar levels in the body out of risks of rising harmfully.
Besides, it also falls under a low margin in the Glycemic Index scale. We will have an in-depth look at it right now. Let us move to it.
What is the Glycemic Index of Chinese cabbage?
Wondering what Glycemic index is? Well, we will tell you.
The Glycemic Index is a basic measure of food based on its number of carbohydrates. The way it will affect the body, and its functioning depends on the number of carbs present in food.
This is an effective way to determine what foods suit the diabetic diets and which ones are to be avoided.
The Glycemic Index of all the foods are measured on scales from 0 to 100. They are then ranked according to their safety levels and classified into the following three groups:
| Sl. No. | Glycemic Index categories | Glycemic Index ranges |
| 1. | Low Glycemic Index (safe for diabetics) | 0 to 55 |
| 2. | Medium Glycemic Index (safe if taken in controlled quantities) | 55 to 69 |
| 3. | High Glycemic Index (unsafe for diabetics) | From 70 and above |
I am sure, after knowing all this about the Glycemic Index, you might be wondering … What is the Glycemic Index of Chinese cabbage?
The Glycemic Index of Chinese cabbage is very low and falls under a safe diabetic category. It is only – 32.
Hence, it is even clearer now that the Chinese cabbage will cause no harm to the body’s blood sugar levels. It safe and healthy for diabetic patients.
Moving on, we will have a look at how this veggie has many benefits on the body. But now, let us see what the Chinese cabbage constituents are that make this so beneficial.
What is the nutritional composition of Chinese cabbage?
Knowing the nutrients that are found in a vegetable can help with plenty of things. First and foremost, you can know the various advantages it will have on your body.
You can also easily decide how much of a vegetable or food to add to your daily diet. Moreover, it helps to know whether you are having a healthy and balanced meal or not.
So now, without further ado, let us have a look at the various nutrients that are found in Chinese cabbage.
The table below shows the varieties and quantities of macro and micronutrients available in 100 grams of Chinese cabbage. Let us have a look.
| Sl. No. | Nutrients available in 100 grams of Chinese cabbage | Amount available |
| 1. | Calories | 13 |
| 2. | Fats | 0.2 g |
| 3. | Proteins | 1.5 g |
| 4. | Carbohydrates – Dietary fiber – Sugar | 2 g – 1 g – 1 g |
| 5. | Water | 95.32 g |
| 6. | Cholesterol | 0 mg |
| 7. | Calcium | 105 mg |
| 8. | Potassium | 252 mg |
| 9. | Manganese | 0.159 mg |
| 10. | Sodium | 65 mg |
| 11. | Magnesium | 19 mg |
| 12. | Iron | 0.8 mg |
| 13. | Phosphorus | 37 mg |
| 14. | Zinc | 0.19 mg |
| 15. | Selenium | 0.5 mg |
| 16. | Choline | 6.4 mg |
| 17. | Copper | 0.021 mg |
| 18. | Vitamin A | 4468 µg |
| 19. | Vitamin C | 45 µg |
| 20. | Folate | 66 µg |
| 21. | Vitamin K | 45.5 µg |
| 22. | Vitamin B6 | 0.194 µg |
| 23. | Vitamin B2 | 0.07 µg |
| 24. | Vitamin B1 | 0.04 µg |
| 25. | Vitamin B3 | 0.5 µg |
| 26. | Vitamin E | 0.09 µg |
| 27. | Vitamin B5 | 0.088 µg |
From the above table, we can find out that the total calories in Chinese cabbage are very low. It is safe and enriched with plenty of useful nutritional elements. It can thus benefit the body in numerous ways.
We have found out what the nutritional elements of this green leafy vegetable are. Now it is time to see the many advantages these nutrients have on the body.
What are the Benefits of eating Chinese cabbage?
Until now, we discussed that eating Chinese cabbage is safe and can result in a lot of health benefits. But now, let us look at what the real benefits of having Chinese cabbage are. Here we go:
- It is low in both – calories and carbohydrates, and thus, great for weight loss. Anyone running on a diet or following a healthy eating schedule can add the Chinese cabbage to their diets for keeping away from weight gain.
- It is packed with antioxidants and anti-inflammatory nutrients. They help to maintain a safe and healthy body inside out. They clear the toxins and reduce the effect of harmful free radicals that cause various health issues.
- It is also proven to have a lowering effect on blood pressure. It is low in sodium and cholesterol and hence, safe for the heart as well.
- It is also packed with Vitamin K. This nutrient helps in blood clotting and better functioning necessary for diabetic patients.
- The fiber in Chinese cabbage assists in keeping the digestive system healthy. It is responsible for keeping away indigestion, constipation, and other related issues too.
References
- https://www.liebertpub.com/doi/abs/10.1089/jmf.2008.0181
- https://foodstruct.com/food/cabbage-chinesepak-choi-raw
- https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1750-3841.2008.00958.x
- https://academic.oup.com/jn/article/138/3/574/4670257?login=true
- https://www.cambridge.org/core/journals/public-health-nutrition/article/relationship-between-dietary-intake-and-the-development-of-type-2-diabetes-in-a-chinese-population-the-hong-kong-dietary-survey/013017471059FA4F51A77B40ED0F05EA
- https://pubs.acs.org/doi/abs/10.1021/acs.jafc.7b02499
- https://europepmc.org/article/med/10959174
- https://link.springer.com/article/10.1186/s12864-015-1216-y
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/green-leafy-and-cruciferous-vegetable-consumption-and-risk-of-type-2-diabetes-results-from-the-singapore-chinese-health-study-and-metaanalysis/B07200AD04BC0AC8963F3AAFFFBD94DA
- https://www.mdpi.com/1420-3049/25/6/1326
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