Cabbage helps lose weight, burn fat, and reduce waist circumference, and Body Mass Index! It controls total calorie intake, suppresses appetite and prevents cravings for fattening foods.
Benefits of Cabbage for Weight Loss
Cabbage has a great nutritional value. It’s rich in various nutrients, like iron, calcium, protein, vitamin C, and vitamin E. Furthermore, it contains various bioactive compounds with pharmacological properties, such as luteolin, myricetin, quercetin, sulforaphane, as well as many other flavonoids, and polyphenols.
Due to its potent antioxidant and anti-inflammatory properties, cabbage may help prevent the development of many chronic oxidative diseases, such as cancer and coronary artery disease. Cabbage protects the heart.[1,2,3]
It’s low in Calories
Above all, cabbage is good for weight loss and for losing belly fat because it’s pretty low in calories. It has about 25 calories per 100g. A typical 1-cup serving of chopped cabbage has only 22 calories.[4]
We lose weight when we consume fewer calories than we burn. So, consuming a wide variety of vegetables, such as spinach, kale, arugula, or broccoli supports weight loss. Almost all non-starchy vegetables are pretty low in calories.
It keeps us full for a long time
Furthermore, cabbage has a high fiber content. It has between 1 g and 2.5 g of fiber per 100g, depending on the variety.
| Cabbage Variety | Fiber per 100g | Fiber per 1-cup Serving | % DV |
|---|---|---|---|
| Green Cabbage | 2.5g | 2.2g | 9% |
| Red Cabbage | 2.1g | 1.9g | 7% |
| Chinese Cabbage | 1g | 0.7g | <3% DV |
Fiber has a great satiating effect. It helps us consume fewer calories in a day, without feeling hungry.[5]
Cabbage consists both of soluble (40%) and insoluble (60%) fiber. Soluble fiber dissolves in water, turning into a gel. It slows down digestion and has satiating effects. Insoluble fiber doesn’t dissolve in water. It absorbs water, making the stool softer, helping defecation.[6]
If you want to lose weight, you should consume many foods high in protein and water. They also have a great satiating effect.
In fact, cabbage is more than 92% water and contains 1.3 g of protein per 100g.
Therefore, you should eat lots of fruits and vegetables in order to burn fat. These foods are particularly high in fiber and water! We should consume at least 5 servings of fruits and vegetables a day.[7]
Vegetable soups are great for weight loss. They’re low in calories, while they’re high in fiber, vitamins, and phytonutrients which are vital for a good metabolism!
You could add almost any vegetable to your favorite soup recipe.
Vitamin C promotes fat burn
Also, cabbage is a good source of vitamin C. It contains between 36 mg and 57 mg of vitamin C per 100g, depending on the variety. Red cabbage has the highest vitamin C content.
It’s vital to get high amounts of vitamin C to maintain a healthy body weight, burn fat, and reduce waist circumference!
Vitamin C is naturally present only in plant-based foods, though.
Furthermore, vitamin C enhances iron absorption.
Iron supports weight loss
Moreover, cabbage contains decent amounts of iron!
Iron is important for weight loss. For instance, it’s involved in energy metabolism and glycemic control.[8]
Iron deficiency is the most common nutritional deficiency worldwide. Obesity is a risk factor for iron deficiency.
Losing weight can lead to improved iron status, due to increased iron absorption.[9]
Moreover, treatment of iron deficiency may help lose weight, and reduce waist circumference, and Body Weight Index (BMI).[10]
Calcium helps lose weight
Cabbage has a moderate calcium content. It contains between 40 mg and 105 mg of calcium per 100g, depending on the variety. In fact, a small 1-cup serving of cabbage can provide up to 10% of the recommended daily intake!
Chinese cabbage (also known as bok choi or pak choy) is the richest variety in calcium. containing 105 mg of calcium per 100g.
Obese people tend to consume less calcium than people who maintain a healthy body weight. According to studies, high calcium intakes decrease the risk of obesity, as it’s involved in insulin secretion, lipogenesis, and lipolysis![11,12]
Therefore, calcium is necessary for maintaining normal blood glucose levels and for fat burning!
Vitamin K burns fat
Cabbage is pretty rich in vitamin K as well. It contains between 38 mg and 76 mg of vitamin K per 100g.
Green cabbage has the highest vitamin K content. It provides more than 60% DV per 100g!
Vitamin K supports weight loss. It’s involved in the burning of belly fat.[13]
Carotenoids & antioxidants in cabbage support weight loss!
In addition, cabbage is high in carotenoids, polyphenols, and other compounds with potent antioxidant properties.
Above all, cabbage is rich in carotenoids. For instance, Chinese cabbage (or bok choy) is the richest variety in beta-carotene. It contains 2,680 mcg per 100g, while red cabbage is the richest variety in lutein and zeaxanthin.
High consumption of carotenoids supports weight loss. Also, it has been linked to decreased waist circumference and Body Mass Index.[14]
Carotenoids contribute to the prevention and treatment of obesity. They help the body burn fat, fight inflammation, and prevent insulin resistance.[15,16]
Red cabbage has a much higher antioxidant capacity than green cabbage. It’s high in anthocyanins as well. Anthocyanins are colored water-soluble pigments. As a rule of thumb, red, purple, and blue fruits and vegetables are rich in anthocyanins.[17]
Chlorophyll supports a healthy body weight
Furthermore, green cabbage and, especially, Chinese cabbage, are excellent dietary sources of chlorophyll.
According to studies, people who follow a diet high in chlorophyll tend to maintain a healthy body weight.[18]
Chlorophyll may improve glucose tolerance, and reduce inflammation. Also, it has a beneficial effect on the gut microbiota, which plays a key role in weight gain. In addition, foods high in chlorophyll have a great satiating effect.[19]
As a rule of thumb, dark leafy vegetables are pretty high in chlorophyll.
Does cabbage burn belly fat?
Cabbage is great for weight loss. Although it doesn’t contain a magic compound that burns belly fat, it helps control total calorie intake.
The best time to eat cabbage is before a high-calorie meal. Fiber in cabbage can make you feel full. It reduces appetite, making it easy to follow a diet plan for weight loss. Also, it helps manage cravings for unhealthy, fattening foods.
Moreover, as cabbage is pretty low in carbs, people with diabetes and people who follow a ketogenic diet can consume it as well.
How much cabbage can I eat a day?
Most people can eat as much cabbage as they want.
If you have a sensitive stomach or are used to following a diet low in fiber, better to avoid consuming high amounts of cabbage. You should gradually increase fiber intake.
As cabbage is low in carbs and sugars, even people with diabetes and people on keto can eat it.
What’s the best time to eat cabbage for weight loss?
If you want to lose weight, the best time to eat cabbage is before a high-calorie meal. Water and fiber in cabbage can decrease appetite and cravings for fattening foods. So, it can help you consume fewer calories in a day.
As a rule of thumb, try to consume a big salad before the main meal of the day.
What’s the worst time of the day to eat cabbage?
You shouldn’t consume cabbage before exercise. Athletes should avoid the consumption of fiber a couple of hours before a workout or a race.
Moreover, the fiber in cabbage may make you feel a little uncomfortable during the night. People who used to follow a low-fiber diet or people with sensitive stomachs may have the hardest time digesting fiber at night.
Does cooking destroy nutrients in cabbage?
No. most minerals and phytochemicals in cabbage aren’t as sensitive to heat as certain vitamins, like vitamin C.
Here are some ideas for cooking cabbage:
Soups and Stews
Cabbage Soup: This classic is a low-calorie and filling option. Sauté chopped cabbage, onions, carrots, and celery in a pot. Add vegetable broth, chopped tomatoes, and your favorite herbs and spices. Simmer until the vegetables are tender.
Salads
Asian Slaw: Shred cabbage, carrots, and cucumbers. Toss with a light dressing made with rice vinegar, soy sauce, sesame oil, and ginger. Top with chopped peanuts for added protein and crunch.
Coleslaw: This classic side dish can be made lighter by using a yogurt-based dressing instead of mayonnaise. Shred cabbage, carrots, and onions. Toss with a mixture of plain yogurt, Dijon mustard, apple cider vinegar, and a touch of honey.
Stir-fries
Rainbow Veggie Stir-fry: Sauté chopped cabbage, bell peppers, broccoli florets, and mushrooms in a pan with a little olive oil. Add a low-sodium soy sauce or teriyaki sauce for flavor. Serve over brown rice or quinoa.
Spicy Cabbage and Sausage Stir-fry: Brown lean ground sausage or turkey in a pan. Add chopped cabbage, onions, and red pepper flakes. Stir-fry until the cabbage is tender-crisp. Season with soy sauce and a splash of rice vinegar.
Cabbage pairs well with a variety of other vegetables, lean protein sources, and flavorful sauces, allowing for a wide range of delicious and healthy recipes.