Red cabbage and white cabbage are a side dish we all love - in salads, inside pita with falafel, or as a side on the plate alongside meats and various meals. If you have ever wondered whether there is also a difference in the nutritional value of the two types of cabbage, the answer is yes - and even though both are an excellent choice to add to your diet, experts explain that there is one that you should actually eat more of.
To begin with, both provide similar amounts of dietary fiber per one cup serving: 1.87 grams and 2.25 grams respectively. Fiber is an essential nutritional component for digestive system health - and many people do not eat enough fiber in their daily lives. However, red cabbage is preferable thanks to the combination of fiber and antioxidants it contains. It contains a type of antioxidant called anthocyanins, which are responsible for its reddish-purple color. These are the same antioxidants found in berries, eggplants, pomegranates, and Concord grapes.
Studies show that anthocyanins offer unique benefits for gut health. For example, research shows that anthocyanins from red cabbage increase the diversity of gut bacteria and encourage bacteria that produce butyrate, a short-chain fatty acid that serves as a primary fuel for the cells lining the colon, and helps reduce inflammation, strengthen the intestinal barrier, and lower the risk of digestive diseases. Red cabbage also helps reduce the ratio between the bacteria Firmicutes and Bacteroidetes, a marker that is usually elevated when there are metabolic problems.
In addition, red cabbage also contains more vitamin C than white cabbage. Vitamin C is a vitamin with antioxidant properties. It has also been shown to support the integrity of the intestinal lining, which plays a key role not only in digestive health but also in immune system function.
Tips and recommendations for white cabbage lovers
White cabbage contains fewer antioxidants than red cabbage, but that does not mean you should give it up. White cabbage is more useful for fermentation, a process in which microorganisms (bacteria, yeast, or fungi) break down sugars and starches in food, producing acids, gases, or alcohol as byproducts. This process preserves food, creates unique flavors, and produces friendly bacteria that support gut health.
White cabbage is the common choice for those who like to make sauerkraut or kimchi, which are among the best fermented foods for gut health, and provide a source of probiotics that cannot be found in supplements.
Time to add cabbage to your diet
You can eat red or white cabbage raw or cooked, and this is your opportunity to decide which form you prefer and add it to your daily diet. It is recommended to slice raw cabbage thinly and add it to salads or other foods - it will give a good crunchy addition to any dish. Red cabbage goes well with acidic sauces such as lemon juice or apple cider vinegar, which also helps soften its slightly bitter edge and brighten its color.
Fermented white cabbage, such as in sauerkraut and kimchi, is excellent as an addition to sandwiches and hamburgers - but you can add it to any dish you like. When cooking red cabbage, it is recommended to choose steaming instead of boiling or frying in order to preserve its antioxidant content. Note that cooking can cause it to turn a bluish-purple color (and this is a natural process and does not indicate danger or a cooking error), but using vinegar or lemon juice during cooking can help prevent this.