Japanese Medical Experts Recommend Pre-Meal Cabbage for Weight Loss and Better Diabetes Control

Many prominent medical experts and health care institutions in Japan advocate people with diabetes or obesity eat cabbage because it supports weight loss and reduces blood sugar levels.

According to data from the U.S. Department of Agriculture, every 100 g of raw cabbage contains approximately 30 calories, 0.96 grams of protein, and various minerals—including 42 milligrams (mg) of calcium, 13.9 mg of magnesium, 27 mg of phosphorus, 207 mg of potassium, 16 mg of sodium, 0.21 mg of zinc—and 40.3 mg of vitamin C.

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Doctor Heals Himself

Mr. Fujita initially worked as a plastic surgeon but later shifted his focus to immunology, becoming a specialist in the field. However, despite his expertise in immunology, he did not prioritize his own health. Before turning fifty, he did not restrict his diet, ate whatever he desired, and enjoyed alcohol whenever he pleased. Consequently, he developed diabetes, gout, and hair loss.

To regain his health, Mr. Fujita decided to lose weight. After trying various methods and conducting research, he chose to eat more cabbage to restrict his sugar intake. He would eat a small bowl of cabbage, approximately 3.5 ounces, before meals. Sometimes he would eat it raw, and occasionally marinated in vinegar.

After eating cabbage for two weeks, his blood sugar levels dropped to 90 mg/dL. Two months later, his triglyceride levels decreased from 300 mg/dL to 150 mg/dL (the standard value is below 150 mg/dL). After four months, his hemoglobin A1c (HbA1c) level dropped from nearly 11 to 6 percent.

During this process, he also experienced significant weight loss, shedding up to 33 pounds. Additionally, he found relief from several chronic conditions such as gout and fatty liver, leading to a noticeable improvement in his overall health.

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Combatting 'Fat Bacteria'

In Mr. Fujita's book, "Eradicate Fat Bacteria and Lose Weight with Pre-Meal Vinegar Cabbage Diet," he writes that Karina Maruyama, a former player for the Japanese women's national soccer team, tried the weight loss method of eating vinegar-soaked cabbage. She lost 5.5 pounds in two weeks and experienced a 3.15-inch reduction in her waist circumference.

According to Mr. Koichiro, fat bacteria and lean bacteria have a competitive relationship within the gut. When the population of fat bacteria increases, the number of lean bacteria decreases, and conversely, an increase in lean bacteria results in a reduction of fat bacteria.

To lose weight, it is essential to reduce the number of fat bacteria in the gut and establish an environment conducive to increasing the population of lean bacteria. Fat bacteria thrive on low dietary fiber, high-fat, and high-sugar foods, while lean bacteria prefer high-dietary fiber, low-fat, and low-sugar foods.

Mr. Koichiro explains that cabbage—a cruciferous vegetables—is rich in dietary fiber, which can increase the number of beneficial bacteria in the gut. Furthermore, the acetic acid in vinegar increases the acidity of the gut, creating an environment conducive to the growth of beneficial bacteria. Both cabbage and vinegar have low fat and sugar content, making them an ideal combination for reducing fat bacteria and increasing lean bacteria.

Additionally, Mr. Koichiro says that vinegar can also inhibit the rapid increase in blood sugar after meals, soften blood vessels, and lower blood pressure. Cabbage also possesses strong antioxidant properties, capable of eliminating free radicals, which are a major cause of diseases and aging.

In his article, Dr. Terashi stated that eating cabbage is a weight loss method that does not require dieting and promotes overall health.

More than a decade ago, Dr. Terashi was overweight—at 5 feet 6 inches, he weighed 198 pounds. His waist circumference was nearly 38 inches, and he had high triglyceride and blood sugar levels. He also suffered from sleep apnea.

To achieve weight loss, Dr. Terashi adopted the habit of eating one-sixth or one-fourth of a cabbage before each meal. He typically blanched the cabbage or prepared it as a salad, and chewed it thoroughly to attain a sense of fullness before his main meal, thus naturally reducing his overall food intake. In the first month, he shed 22 pounds, followed by 13 pounds in the second month and 9 pounds in the third month, resulting in a total weight loss of 44 pounds. His waist circumference also decreased by 6.7 inches. All his blood test metrics returned to normal, and the symptoms of sleep apnea disappeared, allowing him to enjoy uninterrupted sleep through the night.

Dr. Terashi also noticed that, in addition to substantial weight loss, his skin became radiant, free of wrinkles and sagging. Since then, he often recommends the cabbage weight-loss diet to his patients. For older individuals and those with dental issues, it is suggested to blanch or briefly submerge the cabbage in hot water to soften it.

He further explained that the phytochemicals and dietary fiber in cabbage are naturally heat-resistant, meaning they do not break down even when boiled. Hence, there is no need to worry about losing nutrients due to heat.

She believes that the primary health concern for middle-aged and elderly individuals is hypertension, with excessive salt intake being the main cause. Cabbage is rich in potassium, which aids in the elimination of salt.

Cabbage offers not only weight loss benefits but also contributes to beauty and overall health. Dr. Ishihara suggests vinegar-soaked cabbage, noting that acetic acid in vinegar can help alleviate fatigue and has been shown to effectively enhance liver function, aiding in the breakdown of alcohol.

Dr. Ishihara's recommended method for making vinegar-soaked cabbage:

Note: While the cabbage weight loss method is simple and conducive to good health, it may not be suitable for everyone. People with thyroid disorders or a tendency for bloating should not eat cabbage in large amounts. Additionally, those with digestive issues should refrain from eating raw cabbage to prevent stomach discomfort.