Your body’s cells use blood sugar, also referred to as blood glucose, as their primary source of energy. It comes from the food you eat, and your pancreas produces a hormone called insulin to help your cells use glucose for energy.
The key to general health is keeping blood sugar levels within a normal range. Chronic high blood sugar, known as hyperglycemia, can lead to serious health complications, including diabetes, heart disease, nerve damage, and vision problems.
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Table of Contents
Food is Medicine :
“ உணவே மருந்து மருந்தே உணவு ” is a famous tamil saying that roughly translates to ‘food that we take itself medication/medicine’. The diet we consume everyday plays a major role in mapping our body health. A well planned diet can safeguard the human body from many lifestyle diseases.
Despite this, we tend to focus less on eating right these days and more on the fast food culture that has taken hold.
Why Broccoli : No. 1 Vegetable :
Broccoli is a nutritional powerhouse, packed with essential vitamins, minerals, and beneficial plant compounds that offer a wide range of health benefits.
A single cup of broccoli provides a significant portion of the daily recommended intake (DRI) for various nutrients, including:
Vitamin C, Vitamin K, Folate (Vitamin B9), Potassium, and Manganese as well as a good source of antioxidants.
It also plays a hand in maintaining digestive health, reduces inflammation, and boosts heart health. The multi-nutrients vegetable also enhances immune function, supports bone health and has potential cancer-protective effects.
Broccoli belongs to the cruciferous vegetable family and is a versatile ingredient that can be enjoyed raw, cooked, or steamed, making it an easy addition to a healthy diet.
How Broccoli helps to manage the blood sugar :
High fiber content:
Consuming fiber helps to reduce blood sugar spikes by slowing down the absorption of sugar into the bloodstream. With around 2.5 grams of fiber per cup, broccoli is a good source of dietary fiber.
Sulforaphane:
Sulforaphane is a sulfur-containing compound found in broccoli that has been shown to enhance insulin sensitivity. Insulin is a hormone that helps the body to use sugar for energy. When insulin sensitivity is improved, the body is able to use sugar more effectively, which helps to keep blood sugar levels in check.
Low carbohydrate content:
Broccoli is a non-starchy vegetable, which means that it is low in carbohydrates. Carbohydrates are broken down into sugar in the body, so eating foods that are low in carbohydrates can help to prevent blood sugar spikes. A cup of broccoli contains only about 6 grams of net carbs.
Antioxidant properties:
Broccoli contains antioxidants that can help to protect cells from damage caused by free radicals. Free radicals can contribute to insulin resistance, which is a condition that can make it difficult for the body to use insulin effectively. Antioxidants can help to reduce insulin resistance and improve blood sugar control.
Budget friendly :
Broccoli is a widely cultivated vegetable available year-round, ensuring a consistent supply and relatively stable prices. It can be prepared in various ways, from raw to steamed, roasted, or incorporated into soups, salads, and stir-fries. This versatility allows for different meal options without breaking the bank. Broccoli is a nutrient-rich vegetable packed with vitamins, minerals, and fiber, making it a cost-effective source of essential nutrients.
Here are some tips for incorporating broccoli into your diet to help manage blood sugar levels:
- Eat broccoli raw or lightly steamed to maximize its nutrient content.
- Add broccoli to salads, stir-fries, and soups.
- Use broccoli as a low-carb alternative to pasta or rice.
- Make broccoli pesto or hummus.
- Roast broccoli with other vegetables for a healthy side dish.
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Dietitian’s guide :
In the beginning, Bañuelos-Gonzalez says, you might feel bloated and have gas if you don’t eat broccoli often. She suggests starting with cooked broccoli for easier digestion and introducing raw broccoli to the diet gradually once you can handle it.
Dr. Lisa Young, RDN: Renowned author and nutritionist Lisa Young highlights the high fiber content of broccoli and its ability to help control blood sugar levels. She advises eating broccoli on a regular basis to support digestive health and general wellbeing.
Remember that broccoli is high in vitamin K, which aids in the body’s process of clotting blood. The vitamin may affect how well a blood thinner, such as warfarin (Coumadin), works in your body. While on these drugs, Loran advises monitoring your consumption of foods high in vitamin K.
Broccoli is not a magic bean that can instantly reduce your risk of chronic high blood sugar. But Incorporating broccoli into your diet is a good step and only a first step that can help manage your blood sugar levels. Nevertheless speak to your doctor or a registered dietitian for personalized recommendations regarding blood sugar management and dietary strategies.
