Broccoli is rich in nutrients, fiber, and the sulfur compound sulforaphane, which helps stabilize blood sugar levels after meals.
Broccoli provides many antioxidants, has anti-cancer properties, supports cardiovascular and brain health. This cruciferous vegetable is also rich in essential nutrients such as vitamins A, C, K, folate, potassium, fiber… to help the body function well. Broccoli contains no starch, helps control blood sugar levels in people with diabetes and prediabetes.
Rich in fiber
Broccoli is a good choice for meals for people who want to lose weight and maintain a stable weight, thanks to its high fiber and low carbohydrate (carb) content. The combination of fiber and low carbs slows down the digestion process, without much impact on blood sugar levels.
Other high-fiber foods help promote feelings of fullness and satiety. The American Diabetes Association recommends that people with prediabetes and diabetes use the plate method, which means that 50% of a plate should be made up of non-starchy vegetables.
Contains high levels of sulforaphane
Sulforaphane is a sulfur-containing compound found in cruciferous vegetables, creating a characteristic aroma and bitter taste. This compound plays a role in supporting blood sugar control and insulin resistance, reducing oxidative stress that damages blood vessels. From there, diabetics can prevent cardiovascular complications and stroke. Patients can eat 3-5 meals of cruciferous vegetables a week, so change the way they prepare them to avoid boredom.
Broccoli is rich in fiber and vitamins. Photo: Mr. Chi
Helps retain water
According to the US Centers for Disease Control and Prevention (CDC), dehydration concentrates blood sugar, causing it to rise rapidly. Conversely, when blood sugar rises, people urinate more, putting them at high risk of dehydration. Broccoli is 90% water. Eating this cruciferous vegetable is one way to stay hydrated.
Easy to prepare
Broccoli can be prepared in many ways such as salad, steamed, boiled or stir-fried, added to soups, stews… Grilled broccoli highlights the sweetness of the vegetable. Changing the way you prepare it helps you avoid boredom and can eat cruciferous vegetables regularly.
Diabetics can eat broccoli for breakfast or combine it with salmon, beef, and eggs for lunch and dinner. When buying, choose fresh broccoli and store it in the refrigerator for only 3-5 days to retain the most nutrients.
Eating too much broccoli at once can cause gas and bloating. To make it easier to digest, eat cooked broccoli first, in small amounts, and gradually increase the amount consumed. Once your body gets used to it, try eating it raw. Broccoli is rich in vitamin K, which promotes blood clotting in the body. If you are taking blood thinners, you should consult your doctor about how much broccoli you can eat.