Broccoli is believed to have originated within the Eastern Mediterranean and is a cruciferous crop that has been cultivated for hundreds of years. It belongs to the identical family as cauliflower, kale and Brussels sprouts.
With 3 grams of fiber per cup of cooked broccoli, it’s a superb source of fiber and vitamins C, K, A and folic acid. It also comprises antioxidants which will help protect against chronic diseases.
Consuming broccoli could also be especially helpful for individuals with diabetes by regulating blood sugar levels, improving insulin sensitivity, and reducing the chance of diabetes-related complications.
Broccoli is a well known vegetable known for its quite a few health advantages, especially for individuals with diabetes, because it helps regulate blood sugar levels and may improve overall health. Therefore, understanding the role of broccoli in diabetes is a necessary a part of treating this disease.
Read more: Broccoli Health Benefits, Nutrition, Side Effects, and Recipes
This article explores the link between broccoli and diabetes. The dietary advantages of broccoli, its glycemic index, and the effect of broccoli consumption on blood sugar levels will likely be investigated.
It also discusses the advantages of broccoli for individuals with diabetes and presents some Indian recipes that will be utilized in a diabetic-friendly food regimen.
Broccoli: A Nutritional Review
Broccoli is a nutrient-dense vegetable that’s low in calories yet stuffed with vitamins and minerals. It is very wealthy in vitamins C, K and A. A
Additionally, it’s a superb source of dietary fiber, which may also help maintain blood sugar levels and improve overall well-being. In addition, broccoli comprises antioxidants and phytochemicals. These nutrients have anti-inflammatory and anti-cancer effects.
According USDA100 grams of broccoli comprises the next nutrients.
| Conditioner | Quantity |
|---|---|
| Energy | 39 kcal |
| Carbohydrate | 6.27g |
| Protein | 2.57g |
| Total fat content | 0.34g |
| Dietary fiber | 2.4g |
| Vitamin C | 91.3 mg |
| Vitamin A | 8µg |
| Folic acid | 65µg |
| Vitamin B6 | 0.191 mg |
| Beta carotene | 93µg |
| Lutein + Zeaxanthin | 745µg |
| Vitamin K | 102µg |
Note HealthifyMe
Broccoli glycemic index
The glycemic index (GI) is a scale used to measure how quickly foods increase blood glucose levels. For example, broccoli has a low glycemic index, indicating that the body absorbs it regularly.
Data it shows that the glycemic index of cooked broccoli is 45. This keeps it from causing a spike in blood sugar levels. Conversely, foods with a high GI are rapidly absorbed and cause a drastic spike in blood sugar levels. In contrast, individuals with a low GI digest slowly, leading to a slower, more gradual increase in glucose levels.
Eating low GI foods like broccoli can also be related to a lower risk of type 2 diabetes. A test found that folks who ate a food regimen high in low GI foods had a lower risk of developing type 2 diabetes than those that ate a food regimen high in high GI foods.
Read more: The Type 2 Diabetes Diet – A Comprehensive Guide
Broccoli for Diabetes – Understanding the Connection
Studies have shown that broccoli could also be helpful in controlling blood sugar levels in individuals with diabetes.
One testpresented by the American Institute for Cancer Research, showed that consuming broccoli extract can significantly lower blood sugar levels in type 2 diabetic patients. test showed that broccoli sprout extract improved insulin sensitivity and lowered blood sugar levels in individuals with type 2 diabetes.
Eating broccoli is useful for individuals with diabetes since it has a low glycemic index (GI). This means it has minimal impact on blood sugar levels. In addition, broccoli is wealthy in antioxidants, vitamins and minerals that may also help regulate blood sugar levels. For example, broccoli is wealthy in chromium, a necessary mineral for blood sugar control. Additionally, sulforaphane, a compound present in broccoli, may improve insulin sensitivity and lower blood sugar levels.
Results from studies suggested that if individuals with type 2 diabetes eat broccoli florets for 12 weeks, their insulin sensitivity and blood sugar levels may improve.
Additionally, eating broccoli frequently may even reduce the chance of obesity, which is commonly a contributing factor to diabetes. However, it is important to talk with a healthcare skilled before adding broccoli to your food regimen to make sure that it’s secure to accomplish that.
Benefits of Broccoli for Diabetes Patients
Glycemic index
Broccoli is a wonderful alternative for individuals with diabetes since it has a low glycemic index. This signifies that the body absorbs it slowly.
As a result, it helps to maintain blood sugar levels stable. This is very helpful for individuals with diabetes who have to closely monitor their sugar levels.
Regulates blood sugar levels
Broccoli is a wonderful source of antioxidants, vitamins and minerals that help regulate blood sugar levels. For example, chromium, a necessary mineral for blood sugar control, is abundant in broccoli.
This mineral helps the body process insulin more efficiently, which may also help lower blood sugar levels. Additionally, it comprises sulforaphane, a compound which will improve insulin sensitivity and lower blood sugar levels.
Reducing the chance of obesity
Eating broccoli could potentially reduce the chance of diabetes by stopping obesity, which is a major contributing factor. Consuming broccoli may also help reduce the chance of obesity and consequently reduce the chance of diabetes.
Dietary fiber
Not only does broccoli help control blood sugar levels, however it’s also an incredible source of dietary fiber. Fiber helps decelerate the absorption of sugar into the bloodstream, helping to control blood sugar levels. In addition, it aids digestion and provides a sense of satiety and fullness.
Other advantages
People with diabetes may profit from including broccoli of their food regimen as it will possibly regulate blood sugar levels. It also has other health-promoting properties.
Regular consumption of broccoli has the potential to supply health advantages which can be helpful for individuals with diabetes. Vitamin K, which helps maintain healthy bones, is present in broccoli and has been linked to increased insulin sensitivity, potentially reducing the chance of type 2 diabetes.
Broccoli is a wonderful source of vitamins, minerals, antioxidants and phytochemicals with anti-inflammatory and anti-cancer properties. In addition, consuming broccoli is related to a lower risk of diabetic retinopathy, a serious complication of diabetes that may result in blindness. Therefore, individuals with diabetes must include this nutrient-rich vegetable of their food regimen to enhance their overall health.
Ways to make use of broccoli for diabetes
You can use broccoli in various Indian recipes to make it diabetic friendly.
Paratha broccoli
One popular recipe is flat bread containing broccoli and spices.
- To make the broccoli paratha, a delicious flatbread, finely chop the broccoli and blend it with whole wheat flour, various spices and a pinch of salt and ground pepper.
- Then roll out the dough and fry on a hot grill. This recipe is popular and you’ll surely prefer it!
Fried Broccoli And Tomato
Would you want something tasty and healthy? Try this fried broccoli and tomato!
- Heat a tablespoon of oil in a pan and add finely chopped broccoli and tomatoes.
- Cook until the vegetables are tender and season with cumin, coriander and turmeric for extra flavor.
This dish is stuffed with vitamins and fiber and could be very low in calories, making it a perfect dish for individuals with diabetes. Enjoy!
Other recipes
Broccoli will be incorporated into diabetes-friendly diets in soups and curries, reminiscent of broccoli and lentil soup or broccoli and chickpea curry. These dishes are low in calories but high in fiber and nutrients, making them a helpful alternative.
Application
In conclusion, broccoli is a wonderful food for individuals with diabetes. Low in calories, wealthy in vitamins and minerals and a low glycemic index make it a perfect alternative for controlling blood sugar levels. In addition, studies have shown that broccoli may also help regulate blood sugar levels, improve overall health, and reduce the chance of diabetes-related complications.
People with diabetes can incorporate broccoli into Indian recipes reminiscent of parathas, stir-fry, soups and curries to enjoy tasty yet nutritious meals.
People with diabetes must seek the advice of their physician before making significant dietary changes. A healthy food regimen should include quite a lot of nutrient-rich foods and regular physical activity to make sure overall well-being. You also can speak to a HealthifyMe dietitian for a personalised blood sugar food regimen plan.
Research sources
1. US Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/747447/nutrients
2. Glycemic Index Guide
https://glycemic-index.net/boiled-broccoli/
3. Bahadoran Z, Tohidi M, Nazeri P, Mehran M, Azizi F, Mirmiran P. Effect of broccoli sprouts on insulin resistance in patients with type 2 diabetes: a randomized, double-blind clinical trial. Int J Food Sci Nutr. Nov 2012;63(7):767-71. Doi: 10.3109/09637486.2012.665043. Epub 2012 April 26. PMID: 22537070.
https://pubmed.ncbi.nlm.nih.gov/22537070/
4. American Institute of Cancer Research
5. Bahadoran Z, Tohidi M, Nazeri P, Mehran M, Azizi F, Mirmiran P. Effect of broccoli sprouts on insulin resistance in patients with type 2 diabetes: a randomized, double-blind clinical trial. Int J Food Sci Nutr. Nov 2012;63(7):767-71. Doi: 10.3109/09637486.2012.665043. Epub 2012 April 26. PMID: 22537070.
https://pubmed.ncbi.nlm.nih.gov/22537070/
6. Zandani G, Anavi-Cohen S, Tsybina-Shimshilashvili N, Sela N, Nyska A, Madar Z. Broccoli floret supplementation improves insulin sensitivity and changes the population of the gut microbiome – a mouse model of high-fat diet-induced steatosis. Front cap July 28, 2021; 8:680241. doi: 10.3389/fnut.2021.680241. PMID: 34395490; PMCID: PMC8355420.
