Coleslaw is a dish often enjoyed at barbecues and potlucks, but is coleslaw good for you? Many people don't know about the health benefits of this famous salad. This versatile dish can be eaten as a side dish or main course, and it's perfect for any occasion. In this blog post, we will discuss the health benefits of coleslaw and give tips on making a healthy version of this popular salad.
Coleslaw is a salad made with shredded cabbage and dressing. The dressing can be mayonnaise-based, vinegar-based, or yogurt-based. Coleslaw can also include other ingredients like carrots, onions, celery, and herbs. It is also a great way to use up leftover vegetables. Coleslaw is best when made fresh, but it can also be made ahead of time and refrigerated later.
Coleslaw is a popular side dish at BBQs and picnics. It is also a common topping for sandwiches, burgers, and hot dogs. Coleslaw is easy to make at home with a few simple ingredients. Coleslaw is also a healthy option because it is low in calories and fat. Coleslaw is an excellent option whether you are looking for a simple side dish or a hearty meal.
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Coleslaw is a healthy dish that has many benefits. Here are some of the health benefits of coleslaw:
Contains fiber. Coleslaw is a good source of fiber that helps to promote regularity and can also help to lower cholesterol levels.
Low in calories. A cup of coleslaw has only about 100 calories, making it a perfect choice for those watching their weight.
An excellent source of vitamins A and C. Vitamin A is essential for vision and skin health, while vitamin C is an antioxidant that can help protect cells from damage.
A good source of calcium. Calcium is vital for bone health, and it can also help to prevent osteoporosis.
Boosts the immune system. The vitamins and minerals in coleslaw can help to keep the immune system strong and healthy.
Detoxify the body. The cabbage in coleslaw contains sulfur, which helps remove toxins from the body.
Support digestion. The fiber in coleslaw helps to keep the digestive system healthy and functioning correctly.
Aid in reducing inflammation. The vitamins and minerals in coleslaw can help decrease inflammation throughout the body.
Can help to prevent cancer. The antioxidants in coleslaw can help protect cells from damage and to avoid cancer development.
May aid in lowering cholesterol levels. Cabbage has two compounds that have been demonstrated to lower harmful LDL cholesterol levels.
Can support lowering blood pressure levels. Cabbage, especially the red one, is a good source of potassium. Consuming more potassium-rich cabbage is a tasty method to reduce high blood pressure and keep it in a healthy range.
May keep your heart healthy. Cabbage includes around 36 anthocyanins, a flavonoid that is particularly good for heart health.
How to Include Coleslaw as Part of a Healthy Diet?
Coleslaw is a great way to add fiber and vitamins to your diet. To make a healthy coleslaw, start by using low-fat or non-fat yogurt in the dressing. You can also use vinegar or lemon juice instead of mayonnaise. Add onions, celery, and herbs to the salad for extra flavor and nutrition.
Serve the coleslaw with grilled chicken or fish, or enjoy it as a side dish. Coleslaw is an excellent source of Vitamin C, and adding shredded carrots also increases the amount of beta-carotene. Including coleslaw as part of a healthy diet is a great way to get more vegetables into your meal.
Important Considerations
Avoid store-bought coleslaw mixes, as they often contain preservatives and added sugars. When making coleslaw at home, use fresh and healthy ingredients like those mentioned above. Adding fruits and vegetables will give the coleslaw extra nutrients.
Takeaways
So is coleslaw good for you? Coleslaw is a healthy dish that can be enjoyed as a side or main course, as long as it is homemade in a healthy way. It's perfect for any occasion and can help you reach your daily recommended intake of fiber and vitamins like vitamins A, C, and K.
Fiber is essential for keeping the digestive system healthy and preventing constipation. Vitamins A, C, and K are necessary for maintaining healthy skin, bones, and teeth. Coleslaw is also a low-calorie food, so it's an excellent option for people trying to be healthier.
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Yes, coleslaw can be healthy! The base of coleslaw is shredded vegetables (traditionally cabbage), so inherently coleslaw is vitamin- and fiber-packed and good for you. The issue is the dressing. Most traditional creamy coleslaw dressing is made with high fat ingredients like mayo and has sugar added too.
Coleslaw salad is rich in fiber because of the presence of raw cabbage. The RDA of fiber for an adult is 30g per day. It can become challenging to consume this much amount of fiber per day. However, 120 g portion of cabbage is sufficient to meet 10% of daily fiber needs.
Coleslaw is a good source of fiber that helps to promote regularity and can also help to lower cholesterol levels. Low in calories. A cup of coleslaw has only about 100 calories, making it a perfect choice for those watching their weight.
Vinegar-based coleslaw: "Instead of using mayonnaise or creamy dressings, opt for a coleslaw made with vinegar or citrus-based dressings. These versions tend to be lower in calories and fat," Sabat tells us. Perfect!
It's a salad, right, so it must be healthy? But even though it's based on carrot and cabbage, coleslaw is dressed in a mayonnaise based dressing which is high in fat. Check the nutrition information on pack and look out for reduced fat and yogurt dressed versions instead.
The fibre passes through the stomach undigested giving friendly bacteria species like bifidobacterial and lactobacilli food to digest in your gut (meaning that cabbage is a natural “prebiotic”).
The high fiber content in cabbage and other vegetables can aid in regulating bowel movements and preventing constipation. Additionally, the probiotics found in fermented versions of cole slaw, such as sauerkraut, can promote the growth of healthy gut bacteria and improve overall gut health.
Fresh ingredients are key to a good slaw, and KFC does alright for a fast food restaurant. You won't find any wilted cabbage pieces, and the carrots are nice and hard as well. What's more, KFC finely dices everything so you don't have to chew that much, and all the flavors and textures blend perfectly.
Both typically harbor a ton of mayo, but coleslaw is nearly always the smarter choice, thanks mainly to its primary ingredient. “Cabbage is going to be a lot lower in calories than potatoes are,” says Amy Goodson, R.D., a Dallas-based sports dietitian.
Because the base ingredients in coleslaw deliver such a great hit of liver-loving indole-3 carbinols and gut health-promoting prebiotics (that's food for probiotics, your healthy gut bugs) we want to keep having it.
Yes, coleslaw can be healthy! The base of coleslaw is shredded vegetables (traditionally cabbage), so inherently coleslaw is vitamin- and fiber-packed and good for you. The issue is the dressing. Most traditional creamy coleslaw dressing is made with high fat ingredients like mayo and has sugar added too.
Yes, it can be okay to eat coleslaw when you're trying to lose weight, but it depends on how it's prepared and your overall dietary choices. Coleslaw itself is a vegetable-based dish, which means it can be a part of a healthy and balanced weight loss diet.
Which should you choose? If you're looking for the healthier option of the two, choose cabbage. Lettuce varieties such as red leaf lettuce and romaine are also good options. Cabbage, including green and red cabbage, is typically higher in vitamins, minerals, and beneficial plant compounds than iceberg lettuce.
The cabbage and kale are part of the cruciferous family of vegetables and they are key for a healthy liver and your detoxification pathways. They help support the removal of toxins and unwanted hormones from your body. The dressing is great for your gut and digestion.
Sauerkraut is rich in fiber, vitamins, and minerals. Its probiotics also help your body absorb these nutrients more easily, which is what makes sauerkraut more nutritious than raw cabbage or coleslaw.
Switching from saturated fats to unsaturated fats like vegetable oils and opting for yogurt rather than mayonnaise in your coleslaw can help lower cholesterol levels when consumed as part of a balanced diet.
Natural laxatives include foods rich in magnesium, fiber, and probiotics, as well as drinks like water, prune juice, and coffee. Certain herbs, such as senna, ginger, peppermint, and aloe vera, can also help to keep your bowel movements more regular. Using natural laxatives to relieve constipation is usually safe.
While it's cabbage that gives coleslaw that satisfying crunch, the ingredient is bad news when it reaches the gut, where fermentation causes gas galore. The mayo-based dressing only makes things worse, leading you to feel bloated for even longer. Instead, eat: Green salad dressed lightly with oil and vinegar.
Coleslaw: All that cabbage and carrot means 3.5 heaped tablespoons is equal to one of your daily five. But it also comes with 230 calories (130 in the reduced-fat version) on average, thanks to the mayonnaise.
Sauerkraut is rich in fiber, vitamins, and minerals. Its probiotics also help your body absorb these nutrients more easily, which is what makes sauerkraut more nutritious than raw cabbage or coleslaw.
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