Broccoli prevents cancer, reduces cholesterol, aids in good digestion and improves brain function. But can broccoli control blood sugar levels? How much broccoli must diabetics eat daily?
Broccoli is slowly becoming the food of choice for people across all geographies, owing to its nutritional values. Belonging to the vegetable family of cauliflower and cabbage, it is widely recognized as a superfood.
However, you might wonder, “Is broccoli good for diabetics”? Does broccoli control blood sugar levels? Read along to understand its nutritional profile and medicinal values of broccoli for diabetes.
Broccoli: Nutritional Profile
Broccoli is a greenish veggie with an exceptional nutritional profile. Broccoli is a rich source of Vitamin C, Vitamin E, Vitamin K, polyunsaturated fatty acids, and monounsaturated fatty acids. It also contains various nutrients such as niacin, riboflavin, folate, pantothenic acid, vitamin A, vitamin B6, and amino acids.
100 grams of broccoli contains the following nutrients:
|Carbohydrates: 6.27 g
|Fat: 0.34 g
|Protein: 2.57 g
|Fiber: 2.4 g
|Sugars: 1.4 g
|Potassium: 303 mg
|Phosphorus: 67 mg
|Calcium: 46 mg
Advantages of Broccoli For Diabetes
- Broccoli has sulforaphane which is an antioxidant that helps regulate blood sugar levels in people with diabetes by limiting the production of glucose in the liver. Broccoli helps reduce fasting blood sugar levels in obese people with diabetes.
- Broccoli has a very low glycemic index, and the carbohydrates in broccoli are very limited, so the veggie is light and has very little impact on increasing blood sugar levels.
- The fiber content in broccoli helps to regulate blood sugar levels and prevent spikes in blood sugar levels.
- Broccoli is a powerhouse of antioxidants that reduce oxidative stress in the pancreas and also reduce insulin resistance.
Ways To Consume Broccoli For Diabetes
Raw As A Salad:
Broccoli can be mixed with other veggies such as carrots, bell peppers to prepare a refreshing salad with or without olive oil.
Clubbed with cheese to an easy baked delight.
Broccoli, onions, and peppers in a delicious seasoning with apricot sprinkles
Nutrients are preserved in steaming, and steamed broccoli can be consumed with meals.
Best Time To Consume Broccoli For Diabetes
You can eat broccoli anytime during the day. However, the best time would be to consume it in breakfast or lunch as it gives your intestines enough time to act on the fiber content in broccoli.
Risks of Over Consuming Broccoli For Diabetes
- Overconsumption of broccoli can lead to hyperthyroidism which could cause weight gain, hair fall, fatigue, or bloated face.
- Overconsumption could also lead to gastrointestinal disturbances such as diarrhea, abdominal pain, flatulence, etc.
Other Health Benefits of Broccoli For Diabetes
- Broccoli, due to its antioxidant properties, helps prevent and fight cancer such as colon, lung, prostate, pancreatic, etc.
- Help reduce cholesterol levels and improve heart health.
- Improves eyesight due to the presence of Vitamin A.
- It acts as an immunity booster.
Don’t Have Time To Read?
- Broccoli is a green veggie that is low in calories and rich in nutrients, vitamins, minerals, and antioxidants.
- Broccoli helps regulate blood sugar levels, reduce glucose production, and reduce insulin resistance.
- Broccoli can be eaten raw, baked, or steamed in the form of various delightful dishes.
- The best time to consume broccoli is breakfast or lunch for better digestion.
- Overconsumption can lead to gastrointestinal issues or hyperthyroidism.
- Broccoli helps to fight cancer, improve eyesight, reduce cholesterol levels, and boost immunity.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
YES, broccoli is a healthy and nutritional veggie for people with diabetes as it has a low glycemic index and an abundance of antioxidants. It helps reduce insulin resistance and oxidative stress-induced damage to the pancreas.
Broccoli helps reduce the production of glucose in the liver and regulates the glucose in your blood. It also reduces insulin resistance, which further helps reduce blood sugar levels.
Type 2 diabetics can eat broccoli as it is highly nutritious and a low-glycemic-index veggie. It will not lead to spikes in blood glucose levels.
People with diabetes can eat broccoli and cauliflower as both belong to the family of cruciferous vegetables. Both are rich in minerals, vitamins, and antioxidants. Caution should be taken to eat in moderate quantities.
Diabetics should avoid vegetables that have high starch content, such as potatoes, peas, corn, and butternut squash.