Growing up, we may have told you to eat your broccoli more than once. And as an adults, there is still a lot of truth in this childhood council, especially if you are looking for a vegetable that helps managing blood sugar.
But managing blood sugar is not all the broccoli is good. This cruciferous vegetable has been known for its impressive series for a long time Health benefitsFrom its protective properties of cancer to its nutrients which can support heart and cerebral health. Broccoli is also full of essential nutrients – such as vitamins A, C, K, Folat, fibers and potassium, all of which your body must work well.
And although this non -starchy cruciferous vegetable has even more health benefits to offer, let’s refine only one of them. Continue to read to find out why broccoli is our first vegetarian choice to help with blood sugar management.
Fiber
As a non -starchic vegetable, broccoli is one of the best contenders to include balanced meals and snacks. It contains less than 6 grams of carbohydrates per raw portion at 1 cup and approximately 2 grams of fiber, according to the USDA. The combination of being low in carbohydrates and fiber supply, which slows down digestion means that eating broccoli will have a minimum effect on your blood sugar.
Eating broccoli and other fiber -rich foods also promotes fullness and regularity. THE American Diabetes Association Recommends people with prediabetes and diabetes follow the diabetes plate method by filling half of their plate with non -statistical vegetables – broccoli being one of them.
Sulforaphane
The evidence suggests that broccoli can help reduce blood sugar when it is eaten regularly in the long term, thanks to certain compounds it contains. One of them is sulforaphane, a compound containing sulfur present in cruciferous vegetables which gives them their distinctive aroma and bitterness. Sulforaphane could play a role by helping to manage blood sugar and resistance to insulin, as well as the decrease in oxidative stress, which damages blood vessels and is responsible for some of the cardiac complications of diabetes, according to a review in 2023 in 2023 in 2023 in 2023 in 2023 in 2023 in 2023 Phytomédicine Plus.
Hydration
Eating broccoli is another way for people with high blood sugar to remain hydrated, says Angelina Bañuelos-Gonzalez, MS, RDNA specialist certified in diabetes care and education at Nudj Health. Be dehydrated concentrates your blood sugar, causing an increase in blood sugar, according to the Centers for Disease Control and Prevention.
It also works the opposite. When your blood sugar increases it, it Place you at a higher risk of dehydrationSaid Bañuelos-Gonzalez because high blood sugar makes you urinate more. Broccoli is 90% water, according to the USDA, therefore eating fresh fruit and vegetables like broccoli can also help you keep hydrated (you should always drink water!).
Affordability
Broccoli is inexpensive, giving you a lot of nutrients for your money. The fresh broccoli is more versatile than frozen but do not fear the frozen broccoli. Once chosen, it is frozen in flash, preserving all the vitamins and minerals from vegetables. In addition, it stays in the freezer longer. Look for simple frozen broccoli shades to be creative in the kitchen with your own recipes, or try one of our 20 broccoli recipes you want to make forever.
Versatility
Broccoli is versatile and can be used in many ways. Enjoy the raw, steamed, sautéed or roasted flagships. Add them to soups, stews, salads, pots and more. Broccoli roasting is the favorite way of Bañuelos-Gonzalez to appreciate it as a roasting highlights the natural sweetness of the crucifer.
Are you looking for more ideas? The sky is the limit on broccoli. “Pair (broccoli) with salmon and brown rice. Jocelyne Loran, RD, CDCESA specialist in diabetic and certified care and education specialist recorded at the Charles Regional Medical Center at the University of Maryland.
If you are looking for a nutritious and satisfactory snack, combine your favorite favorite Greek yogurt with dried herbs such as chives, dill, parsley and garlic and onion powders for a homemade and higher -reduced dip. Or opt for our Cottage cheese light whipped and airy. Then dip broccoli florets. You can also make a salad or a salad with grated broccoli rods. Shred them yourself or buy a bag to use in this 3-idredient white goddess white bean salad.
Precautions when increasing the broccoli contribution
If you do not regularly eat broccoli, you can feel gas and bloating at first, according to Bañuelos-Gonzalez. For easier digestion, she recommends cooking broccoli to start and add raw broccoli to the diet slowly once you can tolerate it. For some, eating just broccoli flagships and avoiding stems can also help, especially If you need to look at your fodmaps.
Also keep in mind that broccoli is rich Vitamin KA vitamin that promotes blood clotting in the body. If you take a blood thinness like Warfarin (Coumadin), vitamin can interfere with the functioning of the drug. Loran recommends keeping an eye on your consumption of foods rich in vitamin K while taking these drugs. Bañuelos-Gonzalez and Loran suggest to speak with a recorded dietitian or your primary care provider to determine if and how much broccoli and other foods rich in vitamin K are correct to integrate into your meals if you take a blood medication. If you are going to eat broccoli and Other foods rich in vitamin K Regularly, your dose of drugs may need to be adjusted.
Our expert Take
Broccoli is an excellent option of low -carbohydrate vegetables to include a balanced and nutritious meal model that can help with blood sugar management. Cruciferous vegetable could also help you feel more full longer and give you constant energy. Find out how to integrate broccoli into your diet by browsing our Meal plans for diabetes And Healthy broccoli recipes.
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