It is often said that cabbage is a suitable food option for diabetics, and that it lowers blood sugar (blood glucose). How true is this belief? What are its effects on diabetics?
The prevalence of type 2 diabetes is increasing worldwide at an alarming rate, becoming a serious public health problem affecting tens of millions.
Research into cabbage and other foods is currently receiving great attention because it contributes to the development of nutritional treatment strategies to prevent and treat type 2 diabetes. Bioactive compounds identified in some plant foods contribute to human health through mechanisms of action that exert biological effects on metabolic pathways involved in the development of type 2 diabetes. Hence, vegetables with high content of bioactive compounds may be a source of functional value for controlling type 2 diabetes.
Cabbage of all kinds – green, white and red – is consumed raw or cooked.
Scientific evidence shows that cabbage has multi-targeted effects on regulating glucose homeostasis due to its high content of bioactive compounds. It has also been shown to reduce damage to organs affected by complications of type 2 diabetes, such as the liver and kidneys.
In addition, cabbage can contribute as a protective factor by alleviating problems underlying the development of type 2 diabetes such as oxidative stress and obesity.
Cabbage can be eaten cooked or raw, which makes it a versatile food and can be included in different meals and dishes. In general, adding cabbage to the diet may be beneficial for managing diabetes and improving overall health.
Nutritional value of cabbage
According to the USDA, 100 grams of cabbage contains the following nutrients:
- Water: 92.2 grams.
- Energy: 25 kcal.
- Protein: 1.28 grams.
- Fat: 0.1 g.
- Carbohydrates: 5.8 grams.
- Fiber: 2.5 grams.
- Calcium: 40 mg.
- Iron: 0.47 mg.
- Potassium: 170 mg.
- Riboflavin: 0.04 mg.
- Vitamin B6: 0.124 mg.
- Vitamin C: 36.6 mg.
Cabbage is one of the most nutritious vegetables. It is rich in vitamins A, iron and B12, and is an excellent source of nutrients. In addition, it plays a vital role in energy metabolism, and its low calorie content can help regulate blood sugar levels and prevent sudden spikes.
Cabbage and diabetics
Cabbage has many benefits, some of which are specific to diabetics. This type of vegetable does not lead to a rapid rise in blood sugar levels, as do many other foods such as bread and sweets.
This means that cabbage does not lower blood sugar, as it is not insulin, but it does not raise blood sugar significantly or quickly, and therefore it helps diabetics control their glucose levels, and this is a result of its low glycemic index.
As a healthy vegetable, it is recommended to incorporate cabbage into the diet in various ways.
It can be especially beneficial for those with diabetes because it can provide them with many delicious and nutritious meal options, and the high antioxidant and fiber content in cabbage reduces the risk of developing type 2 diabetes.
Cabbage is rich in vitamin C, an antioxidant that may protect against heart disease, some types of cancer, and blindness. Cabbage is known for its benefits not only for those suffering from diabetes but also for those who want to improve their overall health, such as heart health, weight loss and immunity, so it is one of the healthiest foods you can eat.
Benefits of different types of cabbage for diabetics
Cabbage is an excellent source of blood sugar-lowering agents, especially the green, white and red types.
Eating cabbage encourages the release of dietary fiber and antioxidants into the bloodstream, thus helping to control blood sugar levels.
Since cabbage does not contain starch, it is ideal for diabetics.
Raw cabbage is a healthy source of fiber, and the antioxidants in it protect against cell deterioration.
Research shows that anthocyanins in red cabbage promote natural insulin production while lowering blood sugar levels. It may reduce complications caused by diabetes.
Cabbage soup recipe from the American Diabetes Association
The American Diabetes Association offers the following recipe:
the components
- Two teaspoons of olive oil.
- Medium-sized onion cut into cubes.
- 450 grams of fat-free minced turkey meat.
- Half a cup of chopped green cabbage.
- A cup and a half of mashed canned tomatoes.
- 4 cups of unsalted chicken broth.
- Two cups of water.
- A quarter teaspoon of black pepper.
- Hot pepper as desired.
- A cup of instant brown rice.
Steps
- Heat olive oil in a large soup pot over medium-high heat.
- Add the onions and stir for 2-3 minutes or until the onions are browned.
- Add the ground turkey meat and cook for 5-7 minutes until browned.
- Add cabbage and cook for an additional 4 minutes.
- Add all remaining ingredients, except brown rice.
- Leave the soup to simmer for 7 minutes.
- Add brown rice.
- Reduce the heat and leave the pot to simmer for 5 minutes.

Health benefits of cabbage
1- Regulates blood sugar
Compared to many other fruits and vegetables, cabbage is low in sugar and helps regulate blood sugar in several ways. These vegetables are high in fiber and low in calories. These two factors help maintain more stable blood sugar levels.
Eating high-fiber foods slows the absorption of glucose into the bloodstream, and as a result, sugar spikes are less likely.
2- Reduces inflammation
High concentrations of antioxidants in cabbage help relieve chronic inflammation.
People with diabetes may benefit more because they are more susceptible to heart attacks and other conditions associated with high levels of inflammation.
3- Improves heart health
Red cabbage contains anthocyanins that can improve overall heart health and reduce the risk of heart disease.
These plant pigments, which also give cabbage its distinctive purple color, can help directly and significantly reduce the risk of a heart attack.
4- Fights cancer
Cabbage reduces the chance of breast, colon and rectal cancer. In addition, eating cruciferous vegetables such as cabbage and Brussels sprouts causes the body to produce several anti-cancer compounds, most notably indole-3-carbinol.
5- It helps in digestion
Cabbage contains a high percentage of fiber, which helps increase the frequency of defecation. Cabbage and other meals rich in fiber, especially insoluble fiber, may help relieve constipation.
Since many beneficial bacteria feed on soluble fiber, it can also aid digestion by enhancing the concentration of these bacteria.
Antioxidants protect the body from damage caused by free radicals, which can damage your cells if their levels are too high. Studies indicate that antioxidants work to fight these free radicals and prevent damage to cell walls and organ tissues.
Side effects of eating too much cabbage
Cabbage is an ideal vegetable for diabetics, but eating too much of it may have some harmful effects. You should eat cabbage in moderation, just like any other meal. However, your body may experience some unfavorable effects when consumed in excess.
These consequences may include bloating, diarrhea, and thyroid problems, however most people do not consume enough cabbage to have these harmful consequences.