Many prominent medical experts and health care institutions in Japan advocate for people with diabetes or obesity to eat cabbage because it supports weight loss and reduces blood sugar levels.
Doctor Heals Himself
A medical doctor, Dr. 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 didn’t prioritize his own health. Before turning 50, he didn’t 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, Dr. 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, about 3 1/2 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 milligrams per deciliter. Two months later, his triglyceride levels decreased to 150 milligrams per deciliter from 300 milligrams per deciliter (the standard value is below 150 milligrams per deciliter). After four months, his hemoglobin A1c (HbA1c) level dropped to 6 percent from nearly 11 percent.
Combating ‘Fat Bacteria’
In Dr. 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 1/2 pounds in two weeks and experienced a 3.15-inch reduction in her waist circumference.According to Dr. Fujita, 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’s 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-fiber, high-fat, and high-sugar foods, while lean bacteria prefer high-fiber, low-fat, and low-sugar foods.
Dr. Fujita explains that cabbage—a cruciferous vegetable—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 a low fat and sugar content, making them an ideal combination for reducing fat bacteria and increasing lean bacteria.
Additionally, Dr. Fujita 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.
The Cabbage Weight Loss Diet Preferred by Japanese Medical Experts
Dr. Yoshinori Terashi, a renowned expert from the Japanese Society of Allergology and the director of Terashi Clinic, ate one-sixth of a cabbage before each meal, which led to a 44-pound weight loss in just three months. Another hospital director in Japan employed the same method and shed nearly 92 pounds.In his article, Dr. Terashi states that eating cabbage is a weight loss method that doesn’t 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 of 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’s 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 don’t break down even when boiled. Hence, there’s no need to worry about losing nutrients because of heat.
Dr. Ishihara 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 the acetic acid in vinegar can help to alleviate fatigue and has been shown to effectively enhance liver function, aiding in the breakdown of alcohol.
Here is her recommended method for making vinegar-soaked cabbage:
- 1/2 cabbage (500 grams)
- 500 milliliter of vinegar (grain or rice vinegar)
- 2 to 3 red fresh chili peppers
- Sterilize a glass jar by rinsing it with boiling water and allowing it to dry.
- Cut the cabbage into thin strips or your preferred shape, then place it in the glass jar.
- Add the red chili peppers (optional for those who don’t enjoy spicy food).
- Pour in the vinegar until it completely covers the cabbage.
- Seal the jar with a lid and refrigerate.
