Cabbage soup has been a popular home remedy for years, used to help with weight loss and to provide a variety of health benefits. But why exactly is this simple vegetable soup so good for you? Here we will explore the nutrients, benefits, and reasons that cabbage soup can be an excellent addition to a healthy diet.
Nutritional profile of cabbage
To understand why cabbage soup is so nutritious, we first need to look at the nutrients found in cabbage itself. Cabbage is a cruciferous vegetable along with broccoli, cauliflower, kale and other greens. It provides a wide array of vitamins, minerals and antioxidants.
Some of the top nutrients found in cabbage include:
- Vitamin C – 1 cup raw provides 54% DV
- Vitamin K – 1 cup raw provides 85% DV
- Vitamin B6 – 1 cup raw provides 10% DV
- Folate – 1 cup raw provides 10% DV
- Potassium – 1 cup raw provides 9% DV
- Manganese – 1 cup raw provides 7% DV
- Fiber – 1 cup raw provides 2.2g
- Antioxidants like polyphenols and sulfur compounds
As you can see, cabbage itself packs a nutritional punch. It provides nearly a full day’s worth of vitamins C and K. Vitamin C is important for immune health and vitamin K supports bone and heart health. The B vitamins help convert food into energy and maintain healthy blood cells. Cabbage also provides the minerals potassium and manganese which are electrolytes needed for muscle and nerve function.
Added nutrients from other vegetables
In addition to cabbage, cabbage soup recipes often include a variety of other vegetables like carrots, onion, celery, tomatoes and bell peppers. Each of these adds their own important nutrients.
Carrots – An excellent source of vitamin A for eye health, which can be lacking on low-calorie diets. Also provide vitamin K, potassium and antioxidants.
Onions – Provide flavonoids and sulfur compounds that may help lower blood pressure and cholesterol. Also a good source of vitamin C and fiber.
Celery – Made up of mostly water, so provides hydration. Also contains vitamin K, folate and potassium.
Tomatoes – An excellent source of the antioxidant lycopene which may help lower risk of cancer and heart disease. Also provide vitamins C, E and potassium.
Bell peppers – Provide vitamin C, vitamin A, fiber and antioxidants. Red peppers are one of the highest dietary sources of vitamin C.
As you can see, combining cabbage with other antioxidant-rich veggies provides a soup that is nutritionally well-rounded. It covers a broad spectrum of vitamins, minerals and antioxidants important for overall health.
Low in calories
One of the reasons cabbage soup is so popular for weight loss is its low calorie content. The soup is made up of a combination of very low energy dense foods – vegetables and broth. An entire bowl of cabbage soup can range from 50-200 calories depending on the ingredients used. Compare this to many other foods and it’s easy to see why cabbage soup is ideal for restricting calories.
| Food | Calories |
|---|---|
| Big Mac | 540 |
| Large fries | 510 |
| 1 cup cabbage soup | 75 |
Adding more non-starchy vegetables is an easy way to provide bulk and nutrition without adding many calories. This helps to fill you up on fewer calories so you eat less overall.
Provides satiety
Speaking of filling up, another one of cabbage soup’s health benefits is that it provides satiety. Satiety refers to a feeling of fullness and loss of appetite that occurs after eating. Foods that have high satiety can help prevent overeating.
Several aspects of cabbage soup make it satisfying:
- High water and fiber content – Hydrates and creates bulk
- Low energy density – Takes up space in stomach
- Contains protein from beans/lentils – Regulates appetite hormones
- Savory flavor from seasonings – Satisfies cravings
This combination of nutrients, volume, flavor and texture means cabbage soup can be very effective at controlling hunger. This allows you to consume fewer calories without feeling deprived.
May support blood sugar control
The combination of high fiber, plant protein, vitamins and minerals makes cabbage soup a great option for stabilizing blood sugar. Soluble fiber helps slow the absorption of sugar from food which prevents spikes and crashes. Protein further balances the effect of carbohydrates on blood sugar.
Studies have found cabbage intake is associated with lower fasting blood sugar levels and a decreased risk of developing diabetes. The sulfur compounds in cabbage may be particularly beneficial for supporting blood sugar as part of a healthy diet.
Heart healthy
Research shows eating more fruits and vegetables is associated with better cardiovascular health and a decreased risk of heart disease. Cabbage soup provides high amounts of produce known to be good for the heart.
The fiber, potassium, vitamin C and antioxidants in cabbage soup can all contribute to lower blood pressure and cholesterol levels. The folate in cabbage may also help lower levels of homocysteine, an inflammatory compound linked to heart disease risk.
May have anticancer properties
Some early research indicates the high antioxidant content of cabbage and other cruciferous vegetables may have protective effects against certain cancers. Specific compounds in cabbage called glucosinolates break down into isothiocyanates which may inhibit cancer cell growth.
However more research is still needed to understand cabbage’s potential anticancer effects in humans when consumed as part of a regular diet.
Supports digestive health
Cabbage soup is not only gentle on the stomach, but can actually help support better digestive health. It provides insoluble fiber from the vegetables which adds bulk to stool and may help relieve constipation. Soluble fiber feeds the good bacteria in your gut microbiome. The vitamins and minerals also help maintain the digestive lining.
In addition, cabbage contains compounds that may provide anti-inflammatory benefits in the GI tract. Sauerkraut and kimchi (fermented cabbage) have probiotics which support overall gut health and immune function.
Easy to make
One of the reasons cabbage soup has maintained popularity through the years is that is very easy to make. You can throw in whatever vegetables you have on hand and simmer up a nutritious batch of soup with little effort.
Basic cabbage soup recipe:
- Vegetable broth
- Chopped cabbage
- Onion, carrots, celery
- Crushed tomatoes or tomato sauce
- Beans or lentils (optional)
- Seasonings like garlic, basil, thyme
Simply saute the onions and garlic briefly until fragrant, then add remaining ingredients and simmer until vegetables are tender.
This simple formula can be varied endlessly by trying different vegetables like zucchini, kale, peppers or squash and adding any seasonings you enjoy. Garnish with herbs or a squeeze of lemon.
Helps you stick to healthy habits
One of the greatest benefits of cabbage soup is that is helps you stick to healthy diets or cleanses. Having simple go-to recipes like soup makes it much easier to stay consistent.
Cabbage soup provides:
- Low-calorie meal
- Portion control
- Filling satisfaction
- Vegetable nutrition
- Comfort food appeal
Having nourishing and delicious soup like this helps you avoid feeling deprived. It also fights cravings by providing a hot meal with lots of volume to fill your stomach.
Potential Drawbacks
While cabbage soup does have many benefits, there are also some drawbacks to consider:
- May be low in protein – can add beans, lentils, quinoa to boost
- Low in healthy fats – can add olive oil or avocado
- Filling but low in calories – so shouldn’t be only food eaten
- High sodium if using canned broth – use reduced sodium or homemade
To make a complete healthy meal, cabbage soup should be accompanied by a protein source and healthy fats. Pair it with something like grilled chicken and avocado slices. Cabbage soup shouldn’t be the only thing you eat for days on end.
Conclusion
Cabbage soup has continued to be popular because it’s nutritious, filling and satisfying to eat. The combination of fibre-rich cabbage and other antioxidant-packed vegetables makes it low in calories but high in volume. This can help with healthy weight loss and blood sugar control. It also provides a wide array of vitamins, minerals and antioxidants important for health.
Enjoy cabbage soup as part of a balanced diet for better wellness. Experiment with additional ingredients like carrots, mushrooms, paprika or even lentils or quinoa. With so many variations, cabbage soup makes eating healthy simple and delicious.