The French have a quirky term of endearment. They call their sweethearts "mon petit chou", which literally translates to "my little cabbage". Now, you might think it’s a little strange, after all, how could a simple vegetable ever be considered romantic? But perhaps hearing about all the wonderful benefits the cabbage offers, might ease your mind and lure you to Team Cabbage.
Compared to many commonly consumed vegetables in Kenya, cabbage stands out for its affordability, availability, versatility and nutrient density.
“It is significantly lower in calories,” says Caxton Ouma, a nutritionist. “A single serving contains roughly 25 kcal, yet it is rich in dietary fibre which aids digestion and gut health, vitamin C which supports immunity and skin health, vitamin K which is important for blood clotting and bone health, and a range of antioxidants that help protect the cells from damage.”
Caxton Ouma, the lead nutritionist at Dietkcal Consultancy, says regular consumption of steamed cabbage can help reduce the risk of lifestyle-related diseases.
Photo credit: Pool
This balance makes cabbage ideal for people seeking filling foods that do not significantly increase their calorie intake.
Dietitian Njeri Kubania describes cabbage as “high in volume, but low in calories”. This means one can eat a generous portion and feel full without overconsuming energy.
“This quality is particularly useful for weight management and blood sugar control,” she says.
“When we are looking at the cooking method, we are looking at how we can preserve the nutrients and also keep the calorie content low,” says Ms Kubania.
Steaming is considered one of the healthiest methods of preparation because it preserves the nutrients, unlike boiling, which allows them to leach out into the water. Frying, on the other hand, introduces oil, which dramatically increases the calorie content. This calorie-hike is also true for any other condiment added to the cabbage.
“All these other elements have different calorie values,” Ms Kubania explains. “Salt and spices don’t affect it much, but something like sugar or mayonnaise is heavier, and the denser the meal is, the higher the number of calories.”
To avoid over steaming, she recommends steaming cabbage for about five to eight minutes - just until it's tender but still slightly crisp.
And while both raw and steamed cabbage are nutritionally superior, the experts agree that steamed cabbage may carry some added advantages.
“Raw cabbage has slightly more Vitamin C, but if it’s not prepared well, it could invite risk of food poisoning,” says Mr Ouma. “Steamed cabbage is also easier to eat and digest, and it causes less bloating.”
This makes it a better option for people with sensitive stomachs, as it helps break down the fibre, as well as the fermentable carbohydrates, that cause gas.
“It has a low glycaemic index, meaning it does not cause sharp spikes in blood sugar levels,” says Mr Ouma. “It is also naturally low in sodium and contains potassium, which helps control blood pressure.”
Regular consumption of steamed cabbage, the nutritionist says, can help reduce the risk of lifestyle-related conditions such as Type 2 diabetes, obesity, and digestive disorders. Much of this benefit comes from cabbage’s fibre, antioxidants and low-calorie content.
“It also contains natural plant compounds (glucosinolates) that break down into substances which are known to reduce inflammation, support liver detoxification and protect cells from damage.”
According to Mr Ouma, Scientific studies have linked regular consumption of cruciferous vegetables, including cabbage, broccoli, and cauliflower, to a reduced risk of certain cancers - colorectal, breast, and prostate cancers, in particular.
And while everyone stands to benefit from adding steamed cabbage to their diet, the experts say, it is most beneficial for those trying to lose or manage weight, diabetics, people with high blood pressure or digestive issues, older adults needing heart and bone support, and families looking for affordable yet nutritious food options.
Some, however, should approach it with caution.
Individuals with thyroid disorders should eat it cooked and in moderation to avoid aggravating their condition. Those prone to bloating or irritable bowel conditions may tolerate steamed cabbage better, but are still advised to watch their portions.
For optimal benefits, Mr Ouma recommends having steamed cabbage two to four times a week, paired with other green leafy vegetables, carrots, and legumes, to ensure a wide variety of nutrients.
To plan a healthy plate, Ms Kubania adds, one should center it around their protein choices.
Njeri Kubania, a licensed dietitian working at Nairobi Bariatric Center, says cabbage supports weight management because it is high in volume, yet low in calories.
Photo credit: Pool
“You first choose your protein of choice,” she says. “Then your vegetable of choice, which is where the cabbage can come in, before finally picking your carbohydrate. This way, you’re not overdoing it with the sugars and starch.”
One doesn’t have to suffer through bland cabbage either, whether it is steamed or otherwise. To enhance its flavour without compromising value, Ms Kubania suggests adding onions, tomatoes, and spices. She also allows the use of oil while frying, but insists on limiting its amount to ideally a teaspoonful.
As her parting shot, Ms Kubania leaves us with a polite reminder.
“Cabbage is a nice addition to your regular diet, but we must also remember that it is not a miracle food.”
