Another leafy green vegetable that type 2 diabetics should consider adding to their diets is bok choy.
Bok choy has been cultivated in China for more than five thousand years and has played a large part not only in its cuisine, but also in traditional Chinese medicine.
Bok choy is a common ingredient in the foods cooked in the Philippines and Vietnam, even though most other countries rarely even use it as an ingredient, if at all.
Bok choy—sometimes referred to as white cabbage, mustard cabbage, celery cabbage, Chinese white cabbage, Chinese mustard, and white celery mustard—-is in fact a member of the cabbage family. In fact, the name “bok choy” is derived from the Cantonese words “bai cai,” which means “white cabbage.”
However, bok choy doesn’t look like a typical cabbage at all. Bok choy more closely resembles celery.
Nor does bok choy look like any other cruciferous vegetables—such as cauliflower, broccoli, cabbage, and Brussels sprouts—which form “heads” in their more mature plant stages.
Instead bok choy has smooth, dark green leaf blades that form a cluster similar to mustard greens or celery—resembling Romaine lettuce on top and a large celery on the bottom.
Even though we usually only envision the typical variety of bok choy found in local grocery stores, there are over twenty varieties of bok choy available.
A few of these varieties are…
- Baby bok choy…a miniaturized version of bok choy that can often be found in Asian and Chinese supermarkets
- Chinensis bok choy…do not form heads and have smooth, dark green leaf blades, much like mustard greens or celery
- Choy sum…also known as “Chinese flowering cabbage,” has light green leaves and tiny yellow flowers, typically sold as trimmed leaves and stalks of choy sum instead of the whole plant, more expensive variety of bok choy
- Mibuna Early, Canton, and Ching Chang—bok choy varieties that feature green spoon-shaped leaves and slightly flattened white stalks
- Purple Hybrid—variety of bok choy with purple leaves
- Shanghai Green and Green Boy—variety of bok choy that have stalks that are various shades of green
This leafy vegetable has a light, sweet flavor and a crispy, crunchy texture.
Bok choy is slowly becoming more and more popular here in American cuisine.
Bok choy can be used in many different ways—such as salads, soups and stir-fries.
So keep reading to learn what the nutritional benefits of bok choy are and for recipes to help you enjoy adding bok choy to your grocery list.