Cabbage is a nutritious vegetable rich in potassium, phosphorus, and vitamin C. It has a sweet-bitter taste and crunchy texture that several people like. However, since it is known to cause gastric discomfort, you may want to know if eating cabbage during pregnancy is a safe choice. Cabbage is also considered a goitrogenic food that might interfere with thyroid functioning. So, keep reading as we tell you about the safety of cabbage for expectant mothers, its possible health benefits and side effects, and safe ways to include cabbage in your pregnancy diet.
Is It Safe To Eat Cabbage During Pregnancy?
Yes, it is safe to eat cabbage during pregnancy as it is rich in nutrients and offers numerous health benefits (1). Cooked cabbage is always safer than raw cabbage leaves as it minimizes the risk of food-borne diseases (2). Raw cabbage may contain microbes that could result in food-borne diseases such as listeria infections, which can cause premature birth, miscarriage and also stillbirth (3). Cooked cabbage is safe to eat and can be included in your pregnancy diet. It also offers a few health benefits for pregnant women.
What Are The Health Benefits Of Cabbage During Pregnancy?
Here are a few benefits of including cabbage in your pregnancy diet. That is not all. Cabbage is also rich in several other nutrients that are essential during pregnancy. Read on to know.
What Is The Nutritional Value Of Cabbage?
According to the USDA, the nutrition present in 100g of raw cabbage is as follows 12: g=grams; mg=milligrams; mcg=micrograms Although nutritious, cabbage can pose some risks when taken in excess amounts.
What Are The Risks Of Consuming Cabbage During Pregnancy?
Following are some side-effects of cabbage, if consumed too much: Another way to minimize the risks of eating cabbage is to pick the right variety of this vegetable.
How To Choose A Perfect Cabbage?
Keep the below points in mind while buying cabbage:
Go for fresh cabbages with no limp or wilted leaves, black or brown blemishes or spots.
The head of the cabbage should be compact and large with tender green layers of leaves.
The bottom should not be separate from the stem, and the leaves must be intact.
When you hold a cabbage, it should feel heavy.
In red or green cabbages, the leaves are compact and tightly furled. But the other varieties such as Savoy and Napa cabbage have softer leaves, and they are not tightly furled.
So, if you are not fond of the green variety, is it a good idea to include purple cabbage in your pregnancy diet?
Green Vs. Red/ Purple Cabbage – Which Is The Healthier One?
There are almost 400 varieties of cabbage in the world. Among them, red and green are the popular varieties. Though both are nutritious, they are not the same. Ideally, it is best to include both varieties in your diet for maximum benefit. However, it is essential to know how to consume either variety safely.
Safe Ways To Consume Cabbage In Pregnancy
You can consume steamed, boiled, sautéed and roasted cabbage.
Choose organic varieties over raw or stuffed cabbage varieties as they can reduce the risk of food-borne illnesses.
Also, cooking cabbage for prolonged periods is not advisable as it alters the nutritional value of the vegetable.
Make sure to wash and cook it thoroughly to remove the toxins and microbes.
Do not buy shredded or halved cabbage as the vitamin C content reduces once it is cut.
Here are some simple ways to include cabbage in your pregnancy diet.
Roast chopped cabbage and drizzle it with olive oil, minced garlic and cracked black pepper.
Add to any stew or soup while cooking.
Add boiled cabbage to a fresh leafy salad.
A few cabbage recipes to add to your menu
1. Cabbage soup
This warm soup can relieve cold during pregnancy. You will need:
½ cabbage, finely chopped ½ onion, chopped 400g tomatoes, chopped 3tbsp olive oil 2l water 2 cloves garlic, finely chopped 1/2tsp black pepper, freshly minced 1tsp salt
How to: Preparation time: 55min Servings: 8
2. Cabbage pancakes
A simple dish that can be prepared in a jiffy. You will need:
1 cup cabbage, grated ½ cup Bengal gram flour 1 onion, chopped 2 green chilies, chopped ½tsp cumin seeds, crushed 1tsp turmeric ½tsp ginger, grated 2tbsp coriander, chopped Salt to taste
How to: Preparation time: 5min Servings: 4 If you dislike or are allergic to cabbage, check with your doctor before giving it a try. Experimenting with your diet during these important months is not recommended.
