Cabbage helps lose weight, burn fat, reduce waist circumference, and Body Mass Index! It controls total calorie intake, suppresses appetite and prevents cravings for fattening foods.
Cabbage is 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.[1]
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.
Cabbage keeps us full for a long time
Furthermore, cabbage has a high fiber content. Fiber has a great satiating effect. It helps us consume fewer calories in a day, without filling hungry.[2]
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.[3]
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. Besides cabbage, broccoli, carrots, onions, and even potatoes are excellent ingredients for a healthy, fat-burning soup!
Vitamin C in cabbage 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 in cabbage 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.[4]
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.[5]
Moreover, treatment of iron deficiency may help lose weight, reduce waist circumference, and Body Weight Index (BMI).[6]
Calcium in cabbage helps lose weight
Cabbage is also rich in calcium.
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![7,8]
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. 100g of green cabbage provide more than 60% of the recommended daily intake!
Vitamin K supports weight loss. It’s involved in the burning of belly fat.[9]
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 choi or pak 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.[10]
Actually, carotenoids contribute to the prevention and treatment of obesity. They help the body burn fat, fight inflammations, and prevent insulin resistance.[11,12]
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.[13]
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 gaining. In addition, foods high in chlorophyll have a great satiating effect.[14]
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.
