Is cabbage good for diabetics? Discover the benefits of this nutritious vegetable and how it can help manage diabetes.

Nutritional Values of Cabbage

Cabbage is a highly nutritious vegetable, packed with essential vitamins, minerals, and other beneficial compounds. According to the USDA, 100 grams of cabbage contains:

• Water: 92.2g
• Energy: 25kcal
• Protein: 1.28g
• Fat: 0.1g
• Carbohydrates: 5.8g
• Fiber: 2.5g
• Calcium: 40mg
• Iron: 0.47mg
• Potassium: 170mg
• Riboflavin: 0.04mg
• Vitamin B-6: 0.124mg
• Vitamin C: 36.6mg

Cabbage is an excellent source of vitamins A, B, and C, as well as minerals like iron and potassium. Its low caloric content and high fiber make it an ideal choice for individuals with diabetes.

Is Cabbage Good for Diabetes Patients?

Cabbage is an excellent food choice for people with Type II diabetes. It has several benefits that can help manage the condition:

1. Low Glycemic Index: Cabbage does not cause a rapid spike in blood sugar levels, thanks to its low glycemic index.
2. High Fiber Content: The fiber in cabbage can help regulate blood sugar levels and lower the risk of heart disease, a common complication of diabetes.
3. Antioxidant and Anti-inflammatory Properties: Cabbage contains antioxidants and anti-inflammatory compounds that can help reduce inflammation and improve overall health.
4. Nutrient-rich: Cabbage is a good source of various vitamins and minerals, such as vitamin A, iron, riboflavin, vitamin B6, folate, and vitamin K, which are important for overall health and diabetes management.

Studies have shown that cabbage can benefit those with diabetes by regulating glucose homeostasis and reducing the risk of complications affecting the liver and kidneys.

Different Types of Cabbage and Their Benefits for Diabetes

Various types of cabbage, including green, white, and purple varieties, offer unique benefits for diabetes patients:

• Green and White Cabbage: These varieties are excellent sources of hypoglycemic agents, fiber, and antioxidants, which can help normalize blood sugar levels.
• Purple Cabbage: The anthocyanins in purple cabbage promote natural insulin production and help lower blood sugar levels, potentially reducing diabetes-related complications.

Regardless of the type, cabbage is a low-carbohydrate, high-fiber vegetable that can be a valuable addition to the diet of individuals with diabetes.

Health Benefits of Cabbage for Diabetes

Cabbage offers several health benefits that are particularly relevant for individuals with diabetes:

1. Regulates Blood Sugar: The high fiber and low calorie content of cabbage help maintain more stable blood sugar levels by slowing glucose absorption into the bloodstream.
2. Reduces Inflammation: Cabbage is rich in antioxidants that can help alleviate chronic inflammation, which is a common issue for people with diabetes.
3. Supports Heart Health: The fiber and antioxidants in cabbage can help reduce the risk of heart disease, a common complication of diabetes.
4. Aids in Weight Management: The low-calorie, high-fiber nature of cabbage makes it a suitable choice for those looking to manage their weight, which is important for diabetes control.

Incorporating cabbage into a balanced diet can provide numerous benefits for individuals with diabetes, helping to manage the condition and improve overall health.

How to Incorporate Cabbage into a Diabetes-Friendly Diet

There are many ways to include cabbage in a diabetes-friendly diet:

• Add raw cabbage to salads or coleslaw for a crunchy, fiber-rich addition.
• Sauté or roast cabbage as a side dish, seasoning it with herbs and spices.
• Use shredded cabbage as a low-carb base for tacos, wraps, or stir-fries.
• Incorporate cabbage into soups, stews, or casseroles for a nutritious and filling meal.

The versatility of cabbage makes it easy to incorporate into a variety of dishes, allowing individuals with diabetes to enjoy its benefits while maintaining a balanced, healthy diet.

Conclusion

In conclusion, cabbage is an excellent choice for individuals with diabetes. Its low glycemic index, high fiber content, and anti-inflammatory properties make it a valuable addition to a diabetes-friendly diet. Incorporating different types of cabbage, such as green, white, and purple varieties, can provide a range of health benefits, including improved blood sugar regulation, reduced inflammation, and better overall health. By making cabbage a regular part of their meals, individuals with diabetes can effectively manage their condition and enjoy the numerous advantages this nutritious vegetable has to offer.

Is Cabbage Good For Diabetics? Let’s Find Out – Blog

Cabbage is a good food choice for people with Type II diabetes. It is low in carbohydrates and calories and high in fibre and nutrients.

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The fibre in cabbage can help regulate blood sugar levels and lower the risk of heart disease, which is often a complication of diabetes. Additionally, cabbage contains antioxidants and anti-inflammatory compounds that help reduce inflammation and improve overall health. 

Small amounts of micronutrients like vitamin A, iron, and riboflavin are present in cabbage. In addition, it is abundant in vitamin B6 and folate, which are necessary for several critical bodily functions.

It includes energy metabolism and the healthy operation of the nervous system. The high levels of vitamin K and C in cabbage can also help to improve blood sugar control. 

Research suggests that cabbage can benefit those with diabetes. It has multi-target effects on glucose homeostatic regulation due to its high content of bioactive compounds. In addition, it can decrease damage to organs affected by T2DM complications, such as the liver and kidneys. 

Cabbage – An Overview

Cabbage belongs to the vegetable genus Brassica. It includes broccoli, radishes, and Brussels sprouts. In addition to the usual white and green colours, cabbage is also available in red and purple varieties. Research shows that these vegetables benefit overall health.

You can eat cabbage cooked or raw, making it a versatile food that you can include in various meals and dishes. Overall, adding cabbage to your diet may be beneficial for managing diabetes and improving overall health.

Nutritional Values of Cabbage

As per USDA, one hundred grams of cabbage has the following nutrients.

• Water: 92.2g
• Energy: 25kCal
• Protein: 1.28g
• Fat: 0.1g
• Carbohydrates: 5.8g
• Fibre: 2.5g
• Calcium: 40mg
• Iron: 0.47mg
• Potassium: 170mg
• Riboflavin: 0. 04mg
• Vitamin B-6: 0.124mg
• Vitamin C: 36.6mg

Cabbage is one of the most nutritious vegetables, as it is high in vitamins A, iron, and B12 and is an excellent source of macro- and micronutrients. Furthermore, it plays a vital role in energy metabolism, and its low caloric content can help regulate blood sugar levels, preventing spikes.

Is Cabbage Good for Diabetes Patients?

Cabbage has several advantages, some of which are unique to diabetics. This vegetable does not create a quick spike in blood sugar levels, as many other foods do.

It is a result of its low glycemic index. It also has several additional advantages that can enhance your general health in situations that can be difficult for diabetic patients. Along with this, it also lowers your risk of developing those risks.

As a healthy vegetable, you must incorporate cabbage into your diet in various ways.

It can be especially beneficial for those who have diabetes as it can provide them with several tasty and nutritious meal options. Moreover, as per the detailed study, high antioxidant and fibre content in cabbage lowers the risk of developing type 2 diabetes.

The HealthifyPRO Tip

Cabbage is rich in vitamin C, an antioxidant that may guard against heart disease, some cancers, and blindness. Cabbage is well known for its benefits not only for those who have diabetes but also for those who want to enhance their general health, such as heart health, weight loss, and immunity. Therefore, it is one of the healthiest foods to eat. Moreover, it must feature in a balanced diet because this vegetable is widely available in India and is also simple to prepare.

Benefits of Different Types of Cabbage for Diabetes Patients

• Cabbage, especially green, white, and purple varieties, is an excellent source of hypoglycemic agents.
• Consuming cabbages encourages the release of dietary fibre and antioxidants into the bloodstream, which helps to normalise blood sugar levels.
• Since cabbage has no starch, it is ideal for diabetic patients.
• Raw cabbage is a healthy source of fibre, and its antioxidants guard against cellular deterioration.
• Research shows that anthocyanins in red cabbage promote natural insulin production while lowering blood sugar levels. It might reduce the complications brought on by diabetes.
• The low carbohydrate content of cabbage, which causes a drop in blood sugar levels, is another advantage of eating it for diabetics.

Health Benefits of Cabbage

Regulates Blood Sugar

Compared to many other fruits and vegetables, cabbage is low in sugar and aids in blood sugar regulation in several ways. First, this vegetable is high in fibre and low in calories.

These two factors help maintain more stable blood sugar levels. Eating foods high in fibre slows glucose absorption into the bloodstream. As a result, sugar spikes are less likely to occur.

Reduces Inflammation

Certain high concentrations of antioxidants in cabbage help alleviate chronic inflammation.

People with diabetes may benefit even more because they are more likely to experience heart attacks and other conditions related to high levels of inflammation.

Improves Heart Health

Red cabbage contains anthocyanins that can improve your overall heart health and reduce your risk of heart disease.

These plant pigments, which also give cabbage its distinctive purple colour, can help you reduce your risk of heart attack directly and dramatically.

Prevents Cancer

Cabbage lowers the chance of developing breast, colon, and rectal cancers. In addition, eating cruciferous vegetables like cabbage and brussels sprouts causes the body to manufacture several anti-cancer compounds, most notably indole-3-carbinol.

Aids in Digestion

Cabbage’s high fibre content has several advantages. By boosting stool frequency, cabbage and other high-fibre meals, especially insoluble fibre, might ease constipation.

As several helpful bacteria feed on soluble fibre, it can also aid digestion by boosting the concentration of these bacteria.

The HealthifyMe Note

Antioxidants shield the body from harm caused by free radicals. Molecules with an odd number of electrons, known as free radicals, are unstable. Your cells may suffer damage if their levels are too high. Studies suggest that antioxidants stabilise these free radicals, preventing damage to cell walls, organ tissues and enabling better blood sugar levels and circulation.

Side Effects of Eating Excess Cabbage

Cabbage is a perfect vegetable for diabetic individuals. But, consuming too much of it could have some adverse effects. You should take cabbage in moderation, just like any other meal. However, your body may experience a few unfavourable effects from excessive consumption.

These consequences may include bloating, diarrhoea and thyroid issues. However, most people do not consume enough cabbage to have these harmful consequences. 

To create an appropriate diet, seek the assistance of your doctor. To start your journey today, connect with our coaches at HealthifyMe.

Conclusion

When added to a generally balanced diet, cabbage can be a beneficial addition to your diet for treating diabetes and lowering your chance of contracting secondary diseases usually associated with diabetes.

This versatile vegetable is rich in nutrients and antioxidants that can help people with diabetes in several ways. It is a valuable ingredient when creating meal options that are both delicious and unlikely to have any consequences. You can use it in a wide range of recipes.

Cabbage is a secret weapon for controlling diabetes and enhancing overall health, whether you eat it raw as a snack or cooked in one of the many available supper preparations.

The Supporting Sources

1. Uuh-Narvaez JJ, Segura-Campos MR. Cabbage (Brassica oleracea var. capitata): A food with functional properties aimed to type 2 diabetes prevention and management. J Food Sci. 2021 Nov;86(11):4775-4798. doi: 10.1111/1750-3841.15939. Epub 2021 Oct 17. PMID: 34658044.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7180841/

2. Quirante-Moya S, García-Ibañez P, Quirante-Moya F, Villaño D, Moreno DA. The Role of Brassica Bioactives on Human Health: Are We Studying It the Right Way? Molecules. 2020 Mar 30;25(7):1591. doi: 10.3390/molecules25071591. PMID: 32235638; PMCID: PMC7180841.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7180841/

3. The U S Department of Agriculture

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients

4. Cabbage (Brassica oleracea var. capitata): A food with functional properties aimed to type 2 diabetes prevention and management | Jonatan Jafet Uuh-Narvaez, Maira Rubí Segura-Campos | First published: 17 October 2021 https://doi. org/10.1111/1750-3841.15939

https://ift.onlinelibrary.wiley.com/doi/10.1111/1750-3841.15939

5. Różańska D, Regulska-Ilow B. The significance of anthocyanins in the prevention and treatment of type 2 diabetes. Adv Clin Exp Med. 2018 Jan;27(1):135-142. doi: 10.17219/acem/64983. PMID: 29521054.

https://pubmed.ncbi.nlm.nih.gov/29521054/

6. Jin N, Jin L, Luo S, Tang Z, Liu Z, Wei S, Liu F, Zhao X, Yu J, Zhong Y. Comprehensive Evaluation of Amino Acids and Polyphenols in 69 Varieties of Green Cabbage (Brassica oleracea L. var. capitata L.) Based on Multivariate Statistical Analysis. Molecules. 2021 Sep 3;26(17):5355. doi: 10.3390/molecules26175355. PMID: 34500788; PMCID: PMC8434452.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8434452/

Is Cabbage Good For Diabetes?

Content

• Overview
• Nutritional value of cabbage
• How does cabbage help people with diabetes? 
• Health benefits of cabbage
• Risks of eating too much cabbage 
• Ways to eat more cabbage 
• The lowdown 

Cabbage may seem like a simple vegetable, but it can make life easier for people with diabetes in numerous ways. Eating more cabbage and other vegetables with similar compositions can be more beneficial than you may realize. Here is an overview of how adding more cabbage to your diet can help you manage your diabetes, and we will also provide some helpful tips for getting started!

Cabbage is low in calories and carbs and high in fiber. Cabbage can be particularly beneficial for people with diabetes, but its high nutritional value makes it a healthy choice. This vegetable is loaded with nutrients, including vitamin B6, vitamin C, vitamin K, manganese, and folate, and it is also high in fiber.

Whatever your specific health situation is, getting plenty of these vitamins and other nutrients is an important part of any healthy diet.

 The nutritional value per 100 grams is:

Energy: 25 kcal

Protein: 1.28 grams

Total lipid (fat): 0.1 grams

Carbohydrate: 5.8 grams

• Of which fiber: 2.5 grams

• Natural sugar: 3.2 grams

• Glycemic index: ranging from 0 to 15

• Glycemic load: 1

Consuming cabbage can be beneficial for several reasons, some of which are specific to people with diabetes. Perhaps most notably, this vegetable can help you keep your blood sugar in check because it doesn’t cause the sharp, rapid spike in blood sugar levels that many other foods do, including some fruits, vegetables, and other generally healthy choices.

This is due to its exceptionally low GI (glycemic index) and GL (glycemic load). It also has several other benefits that can improve your overall health in areas that can be challenging for people with diabetes. These benefits help reduce your likelihood of developing certain other health conditions that you may be more susceptible to than the general population. 

Cabbage is a versatile vegetable that can fit into your diet in dozens of ways. This can be especially helpful for people with diabetes because it can provide more options for creating meals that are healthy, delicious, and safe to eat. This can be more satisfying for people that may struggle to find a wide enough variety of satisfying options. 

Cabbage and other vegetables with similar compositions can have a wide variety of health benefits, especially when consumed raw. Many of these benefits are even more helpful for people with diabetes.

The majority of the antioxidants and nutrients abundant in cabbage can help keep your blood sugar under control, lower your risk of developing heart disease and certain types of cancers, and improve your overall health in several other ways. This is potentially due to its impact on oxidative stress and inflammation in the body.

Regulates blood sugar 

Cabbage is low in sugar compared to many other fruits and vegetables, and it also helps to regulate blood sugar in several ways. This vegetable is low in calories and packed with fiber. These two elements work together to keep your blood sugar levels at a more consistent level, as having food high in fiber helps slow down glucose absorption into the bloodstream.

Consequently, it is less likely to cause sugar spikes. 

Although all fruits and vegetables are generally considered healthy snacks and side options, some may contain high levels of natural sugar or starch that could cause rapid spikes in blood sugar.   Not only will cabbage not cause that, especially if consumed on its own, but it may also help to reduce your likelihood of experiencing blood sugar spikes related to other foods. 

Fights inflammation 

High levels of certain antioxidants found in cabbage can reduce chronic inflammation. Although not every type of inflammation is considered bad, inflammation that lingers for a significant amount of time (chronic inflammation) is frequently linked¹ to heart attacks, inflammatory bowel disease, rheumatoid arthritis, diabetes, and similar health conditions.

This can be even more beneficial for people with diabetes, as they are often at a higher risk for heart attacks and other health issues frequently linked to high levels of inflammation. 

Improves heart health 

Compounds called anthocyanins,² found in red cabbage, can lower your risk of developing heart disease and improve your overall heart health. These plant pigments, which also give cabbage it’s distinct purple coloring, can directly and significantly help decrease your risk of a heart attack.

Studies have reported that average doses of anthocyanin interventions with patients clinically diagnosed with vascular diseases were associated with significant reductions in inflammatory status, ischemia, blood pressure, and lipid levels.

Contains anticancer properties

Cabbage is one of several types of vegetables linked to a reduced risk of certain types of cancers, such as breast cancer, colon cancer, and rectal cancer. Digesting cabbage and other cruciferous vegetables have been shown to produce various anti-cancer chemicals, most notably a chemical that is known as indole-3-carbinol.

So far, available research³ shows that indole-3-carbinol helps to suppress the proliferation of various cancer cell lines, including breast, colon, prostate, and endometrial cancer cells.

In some animal studies, it was also found to cause death in malignant cells and prevent metastasis to other parts of the body. Although cabbage can provide some amount of this benefit in any form, raw red cabbage tends to be more packed with higher levels of healthy nutrients like anthocyanins.

Other vegetables that are known to help prevent cancer, especially when consumed raw, include:

• Broccoli

• Kale

• Cauliflower

• Carrots

• Tomatoes 

• Brussels sprouts 

• Bok choy

Reduces cholesterol

Cabbage can also help to reduce cholesterol levels by preventing excessive amounts of LDL (bad) cholesterol from being absorbed. A clinical trial⁴ has reported that subjects who consumed broccoli and cabbage for nine weeks showed a significant reduction in their LDL levels compared to the control group.

This vegetable’s high soluble fiber content and plant sterols can help prevent the overall amount of cholesterol that can be absorbed into the blood while also increasing its excretion. 

Regular consumption of red cabbage was found to help control hyperlipidemia and associated oxidative stress due to the existence of antioxidants,  like vitamin C and flavonoids. These bioactives are also responsible for lowering hepatic gluconeogenesis, which is directly related to the process of making cholesterol and other fats and enhances the fecal excretion of bile acids.

This process can help prevent an accumulation of cholesterol in blood vessels, which can cause atherosclerosis,  heart disease, and strokes. This can be especially important for people with diabetes because diabetic individuals are at a higher risk of developing high cholesterol levels and heart disease. 

Improves digestion 

The high levels of fiber found in cabbage also have several benefits when it comes to improving your overall digestion. Cabbage and other foods high in fiber, particularly insoluble fiber, can reduce constipation by increasing stool frequency. Soluble fiber can also benefit digestion by increasing the concentration of various types of beneficial bacteria, as they feed on this type of fiber. 

These bacteria are vital for many functions in the body, including immunity and the bioavailability of certain types of nutrients, such as through vitamin B12 absorption and vitamin K2 production.  

Like any food, you should consume cabbage in moderation. Overconsumption may have some negative effects on your body. Some of these effects can include: 

• Flatulence (gas caused by consuming too much indigestible sugar)  

• Diarrhea or constipation (caused by consuming too much fiber or by having significant changes in the amount of consumed fiber) 

• Thyroid issues (If you have hypothyroidism, cruciferous vegetables may interfere with thyroid hormone production, particularly if you have an iodine deficiency. Therefore, overconsumption of cruciferous vegetables in those with iodine deficiency has been potentially associated⁵ with the risk of thyroid cancer.)

• Negative interactions with medications you may be taking (especially those that are changed or broken down by the liver) 

However, most people do not eat enough cabbage to cause these negative effects. 

If you are looking for creative ways to consume more cabbage, you will be happy to learn that you can add it to a wide variety of dishes. Whether cabbage is the main ingredient in a particular dish or simply adds a finishing touch, this ingredient can increase your list of meal options that align with your nutritional needs and are unlikely to negatively affect your blood sugar. Some popular options for eating more cabbage include: 

• Topping salads with shredded cabbage 

• Adding chopped cabbage to a wide variety of stews and soups 

• Eating cabbage that has been covered with various flavorings, such as garlic, olive oil, or black pepper 

• Adding cabbage to green smoothies

Cabbage can be an important addition to your diet when it comes to both managings your diabetes itself and decreasing your risk of developing secondary conditions frequently linked to diabetes, especially when it is part of an overall healthy diet.

This versatile vegetable contains antioxidants and nutrients that can provide several immediate and long-term benefits to people with diabetes. Its ability to be added to a wide variety of dishes makes it a helpful staple when compiling meal options that are both delicious and unlikely to result in any negative effects.

Whether you prefer to eat raw cabbage as a snack or cook it in one of the dozens of possible dinner dishes, this vegetable is a hidden gem for managing your diabetes and improving your overall health!

What fruits can be eaten with type 1 and type 2 diabetes

What fruits can be eaten with type 1 and type 2 diabetes

Nutrition in diabetes often has to be limited, but a strict menu quickly gets bored and you want to please yourself with sweets. Are there any restrictions for fruits in diabetes?

GLYCEMIC INDEX

Particular attention in diabetes should be paid to the glycemic index of fruits. The glycemic index (GI) is the rate of absorption of carbohydrates. GI is rated on a scale of 1 to 100. A score on this scale indicates how quickly a food raises blood sugar levels. It turns out that the sweeter the fruit, the higher the glycemic index. Low GI is considered to be up to 35 units, medium – from 50, high – more than 70 units.

Diabetics need to control the GI and know which fruits have a high GI and which ones have a low GI to maintain normal blood sugar levels. Nutritionists recommend avoiding high GI foods because they quickly raise blood sugar levels.

Avocado is the fruit with the lowest GI, about 15 units. It became so because of the high fiber content – 7 grams per 100 grams of product, and vegetable fats – up to 30-40% of its total weight. For comparison, there are 65 units in a banana, 70-75 in watermelon and grapes. Low GI in apples, pears, plums, strawberries, oranges. High – in melon, grapes, raisins.

SO CAN PEOPLE WITH DIABETES ADD FRUITS TO THE DIET?

Everything is individual. In type 1 diabetes, you need to take into account the daily dose of insulin and clearly calculate the amount of carbohydrates consumed according to the system of bread units. Type 2 diabetics should exclude fats and fast carbohydrates from the diet.

Diabetics should not deprive themselves of fruits. But it is necessary to approach the issue of their selection reasonably, taking into account the recommendations of doctors. If fruits are included in your individual diet, do not be afraid and deprive yourself of tasty and healthy foods. They contain vitamins and minerals that speed up the metabolic process, fiber, which removes toxins and helps to reduce weight.

What fruits can be used for different types of diabetes

It is a myth that nutritionists categorically forbid the consumption of fruits for patients with diabetes. For example, diabetics can diversify the menu with fruits such as green apples, pears, pomegranates, limes, oranges, tangerines. In addition, berries are also allowed for diabetics: Gooseberries, strawberries, cherries, blackberries, currants, blueberries, lingonberries, blueberries.

Fruits not recommended for diabetics

For diabetics, it is important to avoid foods high in glucose: banana, mango, grapes, melon, overripe pears and plums, as well as candied fruits and candied fruits. They contain a lot of sugar, have a high calorie content, respectively, these fruits significantly increase blood sugar levels.

Some studies report health benefits of mangoes for people with diabetes. This is due to the fact that most fruits contain sugar – fructose, but they have a different glycemic index and load. Glycemic load is an indicator that characterizes the increase in blood glucose levels after eating food. Mango, for example, has a high glycemic index (GI) but a low glycemic load, so check with a health professional before eating the sweet fruit. Do not overdo it with the amount: 1-2 fruits per day are allowed, but do not forget to control your blood sugar daily.

JUICES OR WHOLE FRUITS IN DIABETES?

Fruit contains fiber and vitamins that people with diabetes need. Fiber helps slow down the absorption of sugar. However, fruit juice consumption has been shown to increase the risk of type 2 diabetes, according to recent studies. Juice causes a rapid increase in blood glucose, and 1 liter of juice contains about 500 kcal. Therefore, diabetics are advised to choose fruit instead of juice so as not to lose vitamins and fiber and limit their sugar intake.

Unsweetened juices include: tomato, spinach, celery, beetroot, cabbage, cucumber and freshly squeezed citrus juices without added syrups. Nutritionists recommend preparing juices at home to be sure of the composition.

IN MODERATION

While low GI fruits are safe to eat for people with diabetes, don’t overdo it. Fructose is a natural sugar. It has a lower glycemic index than starch, but it is not recommended to consume it in excessive amounts. Studies have shown that fructose intake in diabetes should not exceed 25-40 grams per day.

DRIED FRUITS FOR DIABETES

Dried fruits contain minerals, vitamins, antioxidants and useful fiber. The polyphenolic antioxidants found in dried fruits improve blood flow, help support the digestive system, and reduce the risk of heart and gastrointestinal disease. Dry fruits with low GI have almost no effect on blood sugar.

Dates have high and medium GI (depending on the variety: from 60 to 140), raisins (59), figs (61), banana (65), mango (55-60), pineapple (50). The use of such dried fruits is highly undesirable for diabetes of any type.

Prunes (40), dried apples (35), dried apricots (35), dried dogwood (20), melon (35) have a low GI – these dried fruits can be eaten with diabetes. It is important to remember that some dry fruits are often coated in sugar and syrup before being dried. Such dried fruits for diabetics should be excluded from the diet.

It is important for people with diabetes to think about the size of portions and calories. Doctors believe that type 2 diabetes can be controlled through regular exercise, proper nutrition, and a healthy lifestyle.

Sources:

2. https://www.everydayhealth.com/type-2-diabetes/diet/juicing-diabetes-it-good-idea/
3. https://health-diet.ru/base_of_food/sostav/
4. https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit
5. https://vrachnadom-spb. ru/info/chto-mozgno-nelzya-pri-saharnom-diabete
6. https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity
7. Russian Association of Endocrinologists. Clinical guidelines: type 1 diabetes mellitus in adults; 2019.
8. Federal Service for Supervision of Consumer Rights Protection and Human Welfare. RECOMMENDATIONS TO CITIZENS: About Sugar in Food, 2020
9. Federal Service for Supervision of Consumer Rights Protection and Human Welfare. “RECOMMENDATIONS TO CITIZENS: Principles of Proper Nutrition”, 2019

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United by a common name, all these varieties of cabbage are good in their own way!

The usual white, very exotic kohlrabi or curly broccoli buds? There is no winner in this hit parade, because each type of cabbage is healthy and tasty in its own way.

1. White cabbage

This is the most common and popular type of cabbage that grows almost everywhere. Interestingly, what we know as a head of cabbage, a dense “roll” of cabbage leaves, is, in fact, a hypertrophied plant bud.

Cabbage is valued for its taste and versatility: it can be used in salads, main dishes, soups, pies and so on. Another plus of this vegetable is a large amount of healthy fiber, which has a beneficial effect on digestion. Cabbage also contains potassium, magnesium, phosphorus, calcium, iron, vitamins A, B1, B2, B6, C, E, PP, U. There is especially a lot of ascorbic acid in it, which, moreover, is almost not destroyed during storage of the head or during sourdough cabbage. To fill the body’s daily need for vitamin C, it is enough for an adult to eat 200 g of raw cabbage or 100–150 g of sauerkraut. However, those who have serious problems with the digestive organs, kidneys, as well as diabetes and hypothyroidism, should not eat too much white cabbage (by the way, other types too), and even better – discuss this item of your diet with your doctor.

2. Kohlrabi

“Kolrabi” is translated from German as “cabbage-turnip” (Kohl – “cabbage”, Rabi – “turnip”): indeed, this vegetable resembles a turnip in shape. Kohlrabi cannot boast the same popularity as white cabbage, but it is no less healthy and tasty. Juicy, slightly sweet kohlrabi tastes like the stalk of a white-headed “sister”.

Like white cabbage, kohlrabi is rich in vitamin C and fiber, which stimulates metabolism and promotes healthy digestion. This vegetable also contains folic acid, potassium, calcium, magnesium and iron.

More often kohlrabi tubers are used in cooking: they can be eaten raw in salads, baked, boiled, fried. But if you buy kohlrabi with leaves, don’t throw them away. First of all, they are also delicious: they can be eaten raw or used like cabbage leaves, for example, for mini cabbage rolls. Secondly, there are even more useful substances in kohlrabi leaves than in tubers.

3. Cauliflower

The cauliflower, which Mark Twain called “the educated cabbage,” is especially prized in cooking for its mild, slightly creamy yet fresh taste with a slight nutty flavor. Those who have a particularly sensitive digestion love this cabbage, as it is more easily digested than white cabbage due to its lower coarse fiber content. At the same time, cauliflower tolerates freezing well and, after defrosting, almost does not lose its properties.

Cauliflower inflorescences contain a lot of vitamin C, vitamins B1, B2, B6, PP, A, as well as sodium, potassium, calcium, magnesium, phosphorus, and iron. It contains a lot of pectin, citric, malic and tartronic acids (the latter prevents the formation of fatty deposits).

To get the maximum of nutrients, cauliflower should be eaten raw, for example, thinly sliced ​​or disassembled into florets and added to salads. It can also be boiled, fried, baked, added to the filling for pies. There are also unusual varieties of cauliflower dishes. For example, a head of cabbage can be cut into flat “steaks” and fried on both sides. Or chop raw cabbage in a blender and use boiled “cut” instead of cereals, such as rice, for side dishes.

4. Broccoli

Broccoli is one of the first vegetables to be introduced to babies, and this can say a lot about the benefits of this cabbage, and how well the body absorbs it. The inflorescences and young stems of this vegetable eaten contain vitamins B1, B2, C, PP, B and E, potassium, phosphorus, calcium and magnesium salts. In terms of protein, broccoli is ahead of sweet potato, asparagus, spinach and potatoes.

However, in order for broccoli to retain the maximum amount of useful properties, it is worth approaching its preparation carefully. If you cook this cabbage, put it only in already boiling water, and not in cold water, cook for no longer than 3 minutes, and then put it in ice water if you want the inflorescences not to change color. Even better is steaming or baking in foil. By the way, broccoli, like cauliflower, can also be eaten raw, for example, cut into thin slices, sprinkled with olive oil, seasoned with spices and served as a fresh side dish for the second course.