This group of leaves has a bit more, let’s say, personality than the lettuces.
Members of the cabbage family tend to have stronger and more characteristic flavors than those from the lettuce family due to the glucosinolates and isothiocyanates found in them. These compounds give the leaves their often bitter taste. Chopping them only makes the flavor stronger, as it causes a chemical reaction that forms them in the first place.
Cabbage, kale, collards, and brussels sprouts all are derived from the wild cabbage, which was cultivated more than 2,000 years ago in the Mediterranean. This is the same plant which also gives us broccoli and cauliflower. You certainly can’t say that the wild cabbage was an underachiever! Other less common cabbage lettuces include arugula, cress, and mustard greens.
Asia is also known for it’s own cabbage vegetables, including bok choy and napa. These are both direct descendants of Brassica Rapa, one of the oldest cultivated plants and also the precursor to turnips.
As with all other leaves, these are very low in carbs and have a negligible glycemic index and glycemic load. The addition of powerful vitamins and minerals means that this is a group of veggies that you should be eating each and every day.
| Name | Serving Size | Effective Carbs (g) | Glycemic Index | Glycemic Load |
|---|---|---|---|---|
| Arugula | 1/2 cup | 0.2 | N | N |
| Bok Choy | 1 cup, shredded | 0.8 | N | N |
| Brussels Sprouts | 1 cup | 4.6 | N | N |
| Cabbage | 1 cup, shredded | 2.5 | N | N |
| Collard Greens | 2 cups | 2 | N | N |
| Cress | 1/2 cup | 1.2 | N | N |
| Kale | 1 cup | 5.4 | N | N |
| Mustard Greens | 2 cups | 1 | N | N |
N: Negligible
Sources:
CalorieKing
David Mendosa
