Bok choy is a leafy green vegetable. This is also known as Chinese cabbage or pak choi. Bok choy is a nutrient powerhouse.
But is bok choy keto friendly? Yes, bok choy is a low carb keto approved vegetable. The mild flavor of this leafy vegetable makes it one of the best ingredients for soup and salad.
Is Bok Choy Low in Carbs?
Bok choy is a perfectly low carb vegetable. One cup of shredded bok choy contains only 1.53 grams of total carbs.
It also contains 0.7 grams of dietary fiber. After deduction of dietary fiber, we get 0.83 grams of net carbs against a one-cup serving size.
So, bok choy is both low in carbs and net carbs.
Is Bok Choy Good for Diabetes?
Raw bok choy has a glycemic index of 0. That means bok choy will not increase blood glucose levels after consumption.
Moreover, bok choy contains 0nly 0.8 grams of sugar against one cup serving. It is another added benefit for blood glucose control.
That’s why bok choy is very good for diabetics.
Is Bok Choy Good for Keto?
Yes, bok choy is perfectly suitable for a low carb keto diet. The high nutrition value of bok choy helps to maintain the required nutrition level.
Moreover, the tiny carb of bok choy helps us to stay at the ketosis level. Furthermore, the nutrients of this keto vegetable provide several health benefits.
The major health benefits of bok choy are given below.
Anti-Diabetic
The very low GI index and low sugar component of bok choy help to reduce the risk of diabetes. Moreover, bok choy is a great source of dietary fiber.
Dietary fiber is a well known anti diabetic agent. This component can reduce both prediabetes a1c range and type 2 diabetes a1c range.
Also, dietary fiber is able to maintain low blood glucose levels.
Reduction of High Blood Pressure
Moderate consumption of highly nutritious bok choy is a great option for the reduction of high blood pressure on keto.
The low carb and high fiber components of bok choy are able to reduce both systolic and diastolic blood pressure within a couple of weeks.
Studies have shown that consumption of low carb and high fiber foods has benefits over blood pressure control (1, 2).
Vitamin C Benefits of Bok Choy
Bok choy is a super source of vitamin C. Due to this bok choy may be able to provide several health benefits like (3, 4, 5, 6, 7)
- Protection against free radical damage
- Prevention of scurvy
- Boosts both the innate and adaptive immune system
- Prevent and treat respiratory and systemic infections
- Dark spot reduction
- Slows down skin aging
- Toxin removal from skin
- Decreases cell viability of breast cancer cells
Bok Choy Nutrition
Bok choy is a nutrient dense low carb vegetable. It is full of vitamins, minerals, nutrients, and antioxidants. The nutrition value of bok choy is given below (100 g serving):
- Calories: 13
- Protein: 1.5 g
- Fat: 0.2 g
- Carbohydrates: 2.18 g
- Dietary Fiber: 1 g
- Sugar: 1.18 g
- Calcium: 105 mg
- Iron: 0.8 mg
- Magnesium: 19 mg
- Phosphorus: 37 mg
- Potassium: 252 mg
- Sodium: 65 mg
- Zinc: 0.19 mg
- Copper: 0.02 mg
- Vitamin C: 45 mg
- Thiamin: 0.04 mg
- Vitamin B2: 0.07 mg
- Niacin: 0.5 mg
- Vitamin B6: 0.19 mg
- Folate: 66 µg
- Choline: 6.4 mg
- Vitamin A: 223 µg
- Vitamin E: 0.09 mg
- Vitamin K: 45.5 µg
How to Eat Bok Choy?
You can eat either raw or cooked bok choy. Raw bok choy is used in cucumber salad to make it mild and spicy.
Moreover, several keto vegan soups use bok choy as their main ingredient. Some popular dishes prepared with bok choy are
- Keto cucumber spinach bok choy salad
- Low carb mushroom bok choy vegetable soup
- Roasted bok choy with garlic salt
- Cooked bok choy keto onion mix
- Low carb arugula bok choy rice
- Bok choy stir fry
- Grilled bok choy keto chicken
- Roasted salmon bok choy
Final Thoughts
Bok choy is a great source of healthy nutrients. This is a low carb vegetable that is perfect for your keto meal plan.
There are several health benefits of bok choy. The major ones are anti-diabetic, maintenance of blood sugar, and cancer prevention.
