Cabbage, with its low calorie content and rich nutritional profile, is indeed a helpful ingredient for dieting. For those curious about using cabbage as part of a weight loss plan, let’s delve into its calories, benefits, diet methods, effects, and potential side effects.

Calories of Cabbage

Cabbage has a low calorie count of about 33kcal per 100g, making it an ideal food for diets. It’s also packed with a variety of nutrients, dietary fiber, vitamin C, and potassium, all beneficial for health. The primary nutrients in raw cabbage include[1]:

Cabbage Diet Method

Daily Intake of Cabbage

It’s important to consume an appropriate amount of cabbage daily to avoid any adverse effects from excessive intake. Eating 200-300g of cabbage a day can provide you with enough nutrients and dietary fiber, and it can also aid in weight loss. 

Blanched Cabbage

Cabbage’s unique texture might make it a bit challenging to eat raw for some people. However, blanching cabbage not only makes it softer and easier to eat but also allows it to be stored longer than raw cabbage. This makes it convenient to use in various dishes like salads, fried rice, and stews.

As seen in the table above, the nutritional difference between raw and blanched cabbage is minimal, and vitamin C content can even increase upon blanching, so there’s no need to worry about losing nutrients during the cooking process.

Continuous Intake

Expecting significant diet results from eating cabbage alone in a short period is unrealistic. However, incorporating cabbage as a substitute for more calorie-dense side dishes can aid in dieting. This is because cabbage provides low calories along with a variety of nutrients. 

A consistent intake of cabbage can be achieved by exploring different recipes.

Cabbage Diet Effects

1. Blood Sugar Management

The dietary fiber in cabbage can help stabilize blood sugar levels, which is beneficial in preventing and managing diabetes by preventing sudden spikes in blood sugar. Blood sugar management is crucial for dieting because it plays a significant role in maintaining satiety and supplying energy.

2. Constipation Prevention

Cabbage, rich in dietary fiber, promotes bowel movements, aiding in the prevention of constipation. Additionally, cabbage contains various antioxidants like beta-carotene, which can protect the intestinal mucosa and improve gut health.

3. Elimination of Swelling

Cabbage is also rich in potassium, which helps eliminate sodium from the body and reduce swelling. These effects not only alleviate swelling but are also effective in preventing high blood pressure.

Side Effects of Cabbage Diet

1. Digestive System Related Problems

While cabbage is rich in dietary fiber, which can help with constipation, consuming too much fiber can interfere with digestion, leading to symptoms like diarrhea or abdominal bloating. In such cases, reducing the amount of cabbage consumed can be a solution.

2. Lack of Healthy Nutrient Intake

Excessively following a cabbage diet or eating cabbage exclusively can lead to a deficiency in essential nutrients. As mentioned earlier, it’s recommended to incorporate cabbage into a variety of dishes or eat it alongside other foods to maintain a balanced diet.