Can You Eat the Outer Leaves of Cabbage?

In this brief guide, we will answer the query, “Can You Eat the Outer Leaves of Cabbage?” and will discuss some benefits of consuming cabbage leaves. Moreover, we will share recipes on how to cook cabbage leaves.

Can You Eat the Outer Leaves of Cabbage?

Yes, you can eat the outer leaves of cabbage. Although they are usually despised and considered a by-rpduct together with the core of cabbage, the outer leaves are perfectly safe to eat (1).

The outer leaves are in general less attractive and of a reduced quality when compared to the inner younger leaves (2). However, cabbage outer leaves are a source of carbohydrates and dietary fibers and can improve the fiber intake in the diet.

What are the benefits of eating the outer cabbage leaves?

The benefits of eating the outer cabbage leaves are related to their nutritional composition and the presence of phytochemicals, minerals and vitamins. Some benefits of consuming the outer leaves of cabbage are (1,2,3):

  • Is a source of a high amount of dietary fibers in the diet. Fibers contribute to the reduction of risks of developing colon cancer, as they favor the production of short chain fatty acids. In addition, fibers prevent constipation and have beneficial effects against diabetes 
  • The outer leaves contain higher amounts of calcium and iron and certain vitamins than inner leaves
  • Protect against heart disease, due to the presence of antioxidants, vitamins, such as vitamin C, vitamin A and riboflavin, polyphenols and fibers
  • Protect against cancer due to the presence of organosulfur compounds and other antioxidants, as well as vitamin C
  • Fight against free radicals, reducing oxidative stress in the body and therefore help preventing aging and inflammatory diseases

What are the drawbacks of eating the outer cabbage leaves?

The drawbacks of eating the outer leaves of cabbage are that they require a more accurate cleaning. These leaves may contain dirt and insects and carry a higher level of residues from pesticides and microorganisms (2,4).

A study showed that the outer leaves of leafy vegetables had a higher microbial load compared to the inner leaves. In addition, they presented signs of decay, impurities and some parts had to be removed prior to consumption.

In addition, they are considered less sweet and more fibrous and therefore less tasty than the inner leaves, although having more vitamins and more minerals (2). In fact, the outer leaves of cabbage contain less sugars and more fibers in their composition (1).

How to safely prepare the outer cabbage leaves?

To safely prepare the outer leaves of cabbage, you should check for signs of decay, dirt, insects and other residues and remove them before thoroughly cleaning and sanitizing the leaves (1,4,5).

They should be washed with running water and disinfected by immersing the leaves in a solution of vinegar (1/2 cup distilled white vinegar per 1 cup water) for 15 minutes. After this time, wash the leaves again with running water. You can eat the leaves raw or cooked.

Remember to wash your hands carefully with soap and water as well as the utensils and cutting boards before preparing foods. Good hygienic practices can significantly reduce the risks of foodborne disease.

What is the best way to cook the outer cabbage leaves?

The best way to cook the outer leaves of cabbage is to cook them in the microwave for a few minutes. When compared to other cooking methods, such as frying and boiling, microwaving could retain more vitamin C in cabbage and other vegetables (2).

Another method is to steam cabbage leaves for a few minutes. Knowing that temperature and cooking time can reduce the nutritional value of vegetables, but at the same time can improve its safety (due to the reduction in the microbial load), the best way is to find a middle term in between. Cooking should not be longer than 5 minutes.

According to studies, fresh vegetables retain their nutrients better than frozen vegetables.

Conclusion

In this brief guide, we answered the query, “Can You Eat the Outer Leaves of Cabbage?” and discussed some advantages of consuming cabbage leaves. Moreover, we shared recipes on how to cook cabbage leaves.

References

  1. Prokopov, Tsvetko, et al. Effects of powder from white cabbage outer leaves on sponge cake quality. Int Agrophysics, 2015, 29, 4.
  2. Ülger, Taha Gökmen, et al. Role of vegetables in human nutrition and disease prevention. Veg. Importance Qual. Veg. Hum. Health. 2018, 7-32.
  3. Rao, Bs Narasinga. Bioactive phytochemicals in Indian foods and their potential in health promotion and disease prevention. Asia Pacific J clin nutr, 2003, 12, 1.
  4. Aycicek, Hasan, Utku Oguz, and Koray Karci. Determination of total aerobic and indicator bacteria on some raw eaten vegetables from wholesalers in Ankara, Turkey. Int J Hygiene Environ Health, 2006, 209, 197-201.
  5. Zander, Ann, and Marisa Bunning. Guide to washing fresh produce. Food and nutrition series. Food safety, 2010, 9.

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