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While youve probably heard you need to avoid starchy vegetables on keto, there are countless low-carb veggies left for you to enjoy and this includes cabbage.
Cabbage is a low-carb veggie you can consume in abundance on keto. This veggie can be spiralized into noodles, stir fried into Asian-inspired dishes, mixed with ground beef into a casserole, or simply roasted and served alongside a protein.
This guide outlines the nutritional benefits of cabbage, the carbs in cabbage, and different cabbage recipes you can try for your low-carb diet.
How To Make Homemade Cabbage Soup
Keep in mind that you may see the exact same soup recipe under different names like:
Stuffed cabbage soup, Unstuffed Cabbage Soup, Cabbage Roll Soup, Cabage and Ground Beef Soup.
There are different ways to make it on the stove top, in the crock pot or in an Instant Pot.
I personally prefer the stove top version, because it doesnt take very long time to make.
It is ready in 30 minutes.
Serve this cabbage soup with a slice of this amazing Keto Cornbread from Cassidys Craveable Creations.
Why Try Keto Cabbage Recipes
Cabbage is not merely reserved for soup, but is also great in stir-fries, cabbage rolls and even as a substitute for noodles! It’s also packed with nutrients and contains many of the antioxidants found in other cruciferous vegetables that research shows help fight inflammation. Also a pro for including more cabbage recipes in your diet? It’s rich in fiber and that’s good for your gut health.
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Is Cabbage Good For Diabetics
Broccoli is high in carbohydrates, which can cause insulin resistance. This can lead to elevated blood sugars and weight gain. On the other hand, cabbage is low carb and low glycemic, so it can help keep blood glucose levels steady. However, there are some people who might not want to eat cabbage because of its high glycaemic index. For this reason, you should only eat broccoli when you really need to.
How Do You Do The 7
On the 7- day cabbage soup diet, you follow a specific eating plan every day. Along with eating these foods, you can have cabbage soup as often as youd like. This soup is also called wonder soup, weight loss soup, miracle soup, and weight watcher soup. So many names for this soup!
This unlimited soup rule is what drew me to the 7-day cabbage soup diet. I love that I can eat this soup in unlimited quantities. I HATE being hungry, and I will not stick to any diet if Im hungry. Point. Blank. Period. Dont forget you MUST drink eight glasses of water each day. My results vary if I slack on water.
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Cabbage Nutrition Facts And Health Benefits
Cabbage is often associated with the infamous cabbage soup diet, but this crisp, inexpensive, and versatile veggie can be used in a wide range of recipes and can add crunch and color to salads and sandwiches. Cabbage provides fiber and other nutrients like potassium and vitamin K, making it a great complement to a healthy lifestyle.
Carbs And Calories In Cabbage: Is Cabbage Keto Friendly
A relative of broccoli, Brussel sprouts, cauliflower, and kale cabbageis a cruciferous vegetable that is Keto-friendly. This veggie is so versatile, it can be usedin so many delicious Keto recipes, whether youre cooking up cabbage rolls, sautéedcabbage noodles or cabbage soup, you can rest assured this vegetable is notonly low in carbs, it is a nutritional superstar! You can enjoy a serving of cabbage while onany low carb diet and remain well within your daily carb limit.
If youre having trouble giving up pasta while following the Keto diet,why not revamp your favorite pasta recipes with cabbage noodles? Just top cabbage noodles with low sugar pastasauce and Parmesan cheese to instantly turn any pasta dish into a low carbsensation.
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Is Raw Cabbage Keto
Yes, cooked or raw, raw cabbage is keto. One of the most common uses for raw cabbage is in a slaw. There are a ton of slaw recipes out there, including my favorite Pickle Slaw with Bacon.
Watch traditional slaw recipes, or bottled dressings, because theyre usually loaded with sugar. Raw cabbage retains all of its nutrients, and is a powerful boost of fiber.
Raw cabbage tends to have a bit of a bitterness, which is why slaws often have sugar in them. You can use a powdered or granular sugar substitute, or just omit it entirely if you dont mind the bitterness.
How To Make Keto Cabbage Soup 3 Ways
One of my favorite things about this keto unstuffed cabbage soup recipe is how incredibly versatile it is. Keto cabbage soup can easily be made in an Instant Pot, slow cooker, or right on your stove top.
Each cooking method is listed below, with more details in the recipe card.
However, the general method is the same: cook the beef and drain off any fat. Add the remaining ingredients and stir well. Cover and allow the cabbage to cook down and give the flavors a chance to meld.
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Substitute For Bread Or Tortillas
Cabbage makes a great substitute for bread, especially where recipes call for lettuce as a wrapper or container. Cabbage can easily substitute for lettuce in lettuce wraps and makes a great tortilla due to its sturdier nature.
The key is to blanch the leaves of cabbage in a pot of boiling water for about 30 seconds. This makes the leaves more flexible and tender, allowing you to wrap your favorite burger, sandwich, or stuffing with ease.
How To Reduce Bloating With 8 Science
- To get rid of bloating, try walking, drinking a glass of water, and chewing slowly.
- If bloated, eat foods like eggs, nuts, and fish and avoid foods like asparagus, onions, and garlic.
Affecting 15% to 30% of the US population, bloating often feels like a swelling or tightness in your abdomen and can cause your stomach to bulge. It’s often uncomfortable but doesn’t always signal a cause for concern.
You can’t always prevent bloating, but there are ways to reduce bloating, gas, and stomach pain here are a few options.
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How Many Carbs In Cabbage Is Cabbage Low
Whats low-carb, tasty, versatile, seriously nutritious, & always among the cheapest vegetables in your grocery store? Cabbage!
Furthermore, cabbage is in season when summer vegetable prices skyrocket, so its even cheaper than usual right now. With the cost of lettuce, cucumbers, peppers, and other summer salad vegetables at their predictable winter high, cabbage makes a lot of sense.
Whats the lowdown on cabbage nutritionally? Are their many carbs in cabbage?
One cup of green cabbage has 3.8 grams of carbohydrate, with 1.6 grams of fiber, for a usable carb count of 2.2 grams, and just 17 calories. Cabbage is one of the best sources of the little-known vitamin K, needed for strong bones, blood clotting and proper kidney function. Youll also get appreciable amounts of vitamin C and potassium, plus a smattering of other vitamins. Go for red cabbage and youll get more than pretty coloryoull get all the vitamins above, plus roughly a days worth of vitamin A.
Just as exciting, many medical studies suggest that sulfur compounds found in vegetables in the cabbage family reduce cancer risk. I found studies citing reductions in breast, prostate, colon, even lung cancers. Thats too good to miss!
Is Cabbage Ok To Eat On A Low
Cabbage being a great carb source, cabbage is tasty when served in many different ways. You can stuff it in ketogenic quesadillas, make it a side dish in your stir-fry, add it to souffles, etc. This cabbage has less than 1 gram of carbs, making it an ideal carb-free food. However, if cabbage isnt your thing, there are plenty of low carbohydrate options available. For example, kale, collard greens, bok choy, brussels sprouts, cauliflower, broccoli, Brussels sprout, green beans, kohlrabi, leeks, mustard greens , and turnips are all low carbohydrates.
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Cabbage Soup Diet Shopping List
- Olive oil
1/2 teaspoon of hot pepper paste5 cups of hot chicken stock 1 teaspoon of salt1/2 teaspoon of freshly ground black pepper1/4 bunch of dill
Control the amount of hot water, add again during boiling as desired.
Pros & Cons Of The Cabbage Soup Diet
The cabbage soup diet does have some advantages:
- Its very high in fiber
- It focuses on fresh, real, unprocessed food
- Its inexpensive and doesnt require fancy ingredients
- Unlimited cabbage soup means you wont be hungry
- It works in the short-term
Unfortunately, the disadvantages outweigh the pros:
- Low protein intake leads to muscle loss
- Very low fat intake leaves the body unable to absorb fat soluble vitamins and minerals
- Very low calorie intake can slow metabolism and lead to feeling weak
- Most of the weight loss is from glycogen depletion and is temporary
- Many days of the diet are very unbalanced, especially the day of unlimited bananas and skim milk
- Its pretty boring and bland
- Its a fad diet and does not work in the long-term
Do you know whats way better than a cabbage soup diet? A healthy, low carb way of eating that you can maintain in the long term. Seriously.
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More Easy Keto Sides:
When adapting to a low carb diet it can be difficult to give up those old favorites! Ive tried my best to come up with some keto friendly sides that mimic classic side dishes.
These Crispy Keto Zucchini Fries are one of my favorites! Zucchini is cut into fry shapes and then breaded in an almond flour parmesan breading that has a hint of ranch to it. It goes great with everything!
Another keto side dish that we love are these Keto Zucchini Breadsticks. If you love cheesy bread this recipe is for you! Served with low carb marinara it satisfies those pizza cravings! It also works great as a low carb appetizer.
Some other recipes include:
How To Make Keto Cabbage Soup
Pack it with low carb, non-starchy veggies. Cut out the potatoes, pasta and rice.
Then, add the water, seasonings, and as much cut up cabbage as your heart desires, and a touch of parsley. Simmer for 30-40 minutes and its literally just that easy.
If you are on a ketogenic diet, remember that this soup cannot be the only thing youre eating, especially when youre counting your macros.
Youll need to add healthy fats and protein to your diet, while also enjoying this wholesome cabbage soup. Have a plate of chicken or fish on the side, and sprinkle some parmesan cheese into the soup for just the right amount of balance and flavour.
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May Lower Cancer Risk
Cabbage also contains anti-cancer properties. Studies suggest that getting three to five weekly servings of cruciferous veggies protects against several types of cancer. Prostate, lung, breast, and colon cancer risks are reduced, likely due to compounds in cruciferous veggies that activate enzymes in the liver and bind carcinogens.
Local Market And Storage
Cabbages sold for market are generally smaller, and different varieties are used for those sold immediately upon harvest and those stored before sale. Those used for processing, especially sauerkraut, are larger and have a lower percentage of water. Both hand and mechanical harvesting are used, and hand-harvesting is generally used for cabbages destined for market sales. In commercial-scale operations, hand-harvested cabbages are trimmed, sorted, and packed directly in the field to increase efficiency.
Vacuum cooling rapidly refrigerates the vegetable, allowing for earlier shipping and a fresher product. Cabbage can be stored the longest at 1 to 2 °C with a humidity of 90100 percent these conditions will result in up to six months of longevity. When stored under less ideal conditions, cabbage can still last up to four months.
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What Vegetables Can You Eat On A Keto Diet
The best vegetables for keto diets include celery, tomatoes, spinach, and mushrooms. A person may wish to avoid starchy vegetables, such as beets, potatoes, and sweetcorn. Keto diets restrict the amount of carbohydrates a person can eat. Instead, a person eats a high amount of fats and a moderate amount of protein.
Is Fried Cabbage Keto
Yes! Cabbage is a staple in my keto diet. It is naturally low in carbs and can be prepared so many ways.
This keto fried cabbage recipe makes four servings, approximately 3/4 cup each. However, if you like your cabbage super tender and cook it until it reduces greatly, the serving size will be smaller.
Per serving this recipe has 14 grams of fat, and 3.9 net carbs per serving.
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Content Per Typical Serving Size 1 Cup Chopped
To give 100% of the RDA, 25.0 servings of the typical serving size 1 cup, chopped give the complete RDA. In terms of the gram weight and total content for this serving the Sugar content is 2.85 g, the Calories content is 22.25 kcal, the Protein content is 1.14 g and the Fat content is 0.09 g. The percentages are shown below in the carbs chart, for the typical serving of carbs and the related and important nutritional values.
Protection From Radiation Therapy
A compound found in cabbage and other cruciferous vegetables known as 3,3-diindolylmethane has been shown to increase short-term survival rates in some animal studies on radiation.
In a study conducted at Georgetown University, rats were given a lethal dose of radiation. Some were left untreated, and others were treated with a daily injection of DIM for 2 weeks.
All the untreated rats died, but over 50 percent of those receiving DIM remained alive at the 30-day mark.
The same researchers ran the experiment on mice and found similar results.
They were able to determine that the DIM-treated mice had higher counts of red and white blood cells and blood platelets, which radiation therapy often diminishes.
It is thought that DIM has protective effects against cancer, but this study shows there is also hope for using it as a shield to protect healthy tissues during cancer treatment in the future.
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Top Ten Cabbage Products High In Carbs
Below is a summary list for the top ten cabbage items ranked by the amount or level of carbs in 100g.
1. Cabbage, red, raw : 7.37g 2. Cabbage, red, cooked, boiled, drained, without salt : 6.94g 3. Cabbage, red, cooked, boiled, drained, with salt : 6.94g 4. Cabbage, savoy, raw : 6.1g 5. Cabbage, raw : 5.8g 6. Cabbage, japanese style, fresh, pickled : 5.67g 7. Cabbage, mustard, salted : 5.63g 8. Cabbage, cooked, boiled, drained, without salt : 5.51g 9. Cabbage, common, cooked, boiled, drained, with salt : 5.51g 10. Cabbage, savoy, cooked, boiled, drained, without salt : 5.41g
Following on from the ten top cabbage items or products containing carbs we have a more comprehensive break down of Cabbage, raw, and the highest item containing carbs which is Cabbage, red, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 23 types of cabbage.
At the bottom of the page is the full list for the 23 different types of cabbage based on the content in different servings in grams and oz , providing a comprehensive analysis of the carbs content in cabbage.