Can You Eat Cabbage on a Keto Diet? Carb Counts and Tips

Determining If Cabbage Can Fit Into a Ketogenic Diet

When following a very low-carb, high-fat ketogenic diet, paying attention to net carb counts matter, especially for vegetables. With its crunchy texture and versatility in recipes, cabbage offers a nutritious, affordable choice to consider on keto. Determining the best varieties and proper serving sizes allows you to incorporate cabbage while staying in ketosis.

Counting Net Carbs in Cabbage

The three main types of cabbage—green, red, and savoy—provide only 3 to 5 grams of net carbohydrates per cooked cup. This carb count falls in line with keto guidelines of limiting net carbs to 20-50 grams daily.

One cup shredded raw green cabbage contains:

• Total carbs: 5 grams
• Fiber: 2 grams
• Net carbs: 3 grams

With barely over 3 net grams per cup—enjoying cabbage raw, braised, roasted, or sautéed can fit into keto meal planning.

Determining Proper Serving Sizes

Sticking within suggested keto serving sizes ensures cabbage stays low-carb:

• 1 cup raw cabbage = 3 net grams
• 1 cup cooked cabbage = 4 net grams
• Avoid eating more than 2 cooked cups daily

Weighing or measuring servings prevents underestimating portions. Enjoy cabbage in recipes like crispy fried cabbage or cabbage rolls by calculating the net carbs in any other ingredients.

Choosing the Best Cabbage Varieties

Selecting from the common green, red, and savoy cabbage varieties offers flavor, texture, and visual appeal:

• Green: Crisp, tender, and pale green with a peppery bite
• Red: Denser leaves with a purple-red hue and slightly sweeter taste
• Savoy: Thinner dark green crinkled leaves with an earthy flavor

The carb difference is minimal at only 1-2 grams more in red and savoy per cup. Try swapping different types in recipes to enjoy the unique crunch and subtle flavor change while keeping net carbs low.

Determining If Fermented Cabbage Fits Into the Keto Diet

Fermenting cabbage to make sauerkraut, kimchi, and other pickled options offers probiotic benefits but does alter the carb content slightly. Learn strategies to work small servings into your keto meal plan.

Counting Carbs in Fermented Cabbage

The natural lactic acid fermentation process converts some carb content into acid without raising sugars. A 1⁄2 cup serving pickled cabbage contains:

• Total carbs: 3 grams
• Fiber: 1 gram
• Net carbs: 2 grams

So while fermenting drops the carb count, pay attention to added ingredients. Some store-bought varieties add sugar and fillers hiking net carbs up to 10-15 grams per 1⁄2 cup.

Trying Small Amounts Occasionally

Limiting sauerkraut, kimchi and other fermented cabbage to a few times weekly in 1⁄4 to 1⁄2 cup amounts allows you to test personal carb tolerance while benefiting from the probiotics.

Seeking Low-Carb Versions

Seeking out no sugar added, low-carb fermented cabbage options keeps numbers in check. Or ferment batches yourself without questionable add-ins. This gives you control over ingredients for the lowest net carb counts.

Gaining Valuable Nutrition From Cabbage on Keto

In addition to being low in carbs, cabbage offers worthwhile vitamins, minerals, antioxidants and phytochemicals to supplement nutrition on keto.

Vitamins and Minerals

All cabbage types provide a range of important vitamins and minerals:

• Vitamin C - builds immunity, iron absorption
• Vitamin K - blood clotting
• Folate - DNA synthesis, cell division
• Potassium - fluid balance, nerve signaling
• Magnesium - protein building, nerve functioning
• Iron - oxygen circulation
• Calcium - bone health
• Phosphorus - supports bone, protein, and cell health

Antioxidants and Phytochemicals

Alongside vitamins and minerals, phytochemicals like anthocyanins and glucosinolates in cabbage serve as antioxidants and anti-inflammatories helpful for:

• Cancer prevention
• Heart health
• Brain functioning
• Blood glucose regulation
• Gut, skin, and eye health

The indoles in cabbage may help lower LDL cholesterol on keto as well. Fermented cabbage increases availability of these protective plant compounds.

Tips for Preventing Digestive Distress From Cabbage

To fully gain the low-carb benefits of cabbage without unpleasant side effects, tailor preparation methods and portion sizes.

Start Slowly

Introduce modest helpings of cabbage initially to test digestive tolerance, especially for raw cabbage. Too much too fast may cause gassiness or bloating.

Cook Thoroughly

Gentle steaming, sautéing, roasting or boiling cabbage breaks down the tough cell walls for easier digestion. Lightly cooked cabbage tends to digest better.

Trying Fermented Options

The natural fermentation process essentially pre-digests cabbage making some fermented versions like kimchi and sauerkraut easier on digestive systems.

Limit Serving Sizes

Restricting cabbage servings to 1-2 cups maximum per meal prevents overwhelming your digestion, allowing you to incorporate it into keto menus.

Adjusting cooking methods, testing individual tolerance, and controlling quantities allows you to digest cabbage comfortably while gaining its nutritional benefits on keto.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.