Magic foods for better blood sugar: cabbage

For centuries, Russian peasants sustained themselves on this leafy veggie. Even if your fridge is full of other foods, you should still consider eating cabbage. Here are a few reasons why:

• It's very low in calories — just 16 calories per 125 millilitre (1/2 cup) serving — and high in fibre.
• Together, these two attributes spell weight loss, which should benefit your blood sugar.
• Add to that the fact that cabbage is low on the glycemic load (GL) scale, and you've got a winner.
• Cabbage contains sulphoraphane, which has potent anti-cancer properties.
• One study of women found that those who ate the most cabbage and its cruciferous cousins, like broccoli and Brussels sprouts, had a 45 percent lower breast cancer risk than women who ate the least.
• Cabbage may also help guard against lung cancer. Sauerkraut (fermented cabbage) may have even higher levels of anti-cancer compounds, a result of the fermentation process. Just beware of sauerkraut's high sodium content; rinse it before heating.
• This veggie doesn't just help you lose weight. Cabbage (especially the red variety) is also a surprisingly excellent source of vitamin C, which some experts believe may reduce the risk of developing diabetes.
• Red cabbage offers another bonus: it's rich in natural pigments called anthocyanins, which new research suggests may help boost insulin production and lower blood sugar levels.
• Finally, cabbage is often prepared with vinegar, which can help lower the GL of your whole meal.

Eating cabbage doesn't mean spooning up pale stew; if you prepare it right, cabbage can be a culinary delight:

• Enjoy cabbage in coleslaw.
• Add sliced or chopped cabbage to soups and stews.
• Place sautéed cabbage underneath a small serving of steak to add gourmet appeal.
• Braise red cabbage with chopped apples, walnuts and red wine.
• Sauté cabbage and onions to serve as a side dish.
• Use shredded cabbage in place of lettuce on sandwiches and burgers.
• Combine cooked shredded cabbage with low-fat sour cream and caraway seed, then heat and serve as a side dish.
• Wrap thick fish fillets in cabbage leaves and steam over seasoned broth.

• Overcook cabbage, and you'll regret it when the smell lingers. Over-cooking also destroys cabbage's stores of vitamin C, which can't stand the heat.
• Steam cabbage until limp, stir-fry it quickly or chop it raw for salads and slaws.
• Older cabbage or cabbage that's been in the fridge for a while may have a stronger smell. To minimize the odour, cook the cabbage quickly in an uncovered pan with as little water as possible.
• Try adding 15 millilitres (one tablespoon) of vinegar to the cooking water to further cut the odour.

Sure, cabbage can have a strong smell and flavour, but the nutritional values more than make up for that. Find a recipe you love and make it part of your regular diet -- your body with thank you for it!