Broccoli is a nutritious vegetable that is a part of the cruciferous vegetable family. It is a good source of vitamins, minerals, fiber, and antioxidants. Broccoli has a low glycemic index, which makes it a diabetes-friendly food. Studies have found that eating broccoli may help manage blood sugar levels and reduce complications associated with diabetes due to its fiber and antioxidant content.
Nutrition Facts of Broccoli
Here are the nutrition facts for 1 cup (96g) of chopped raw broccoli (3):
| Calories | 31 |
| Carbohydrates | 6 g |
| Fiber | 2.4 g |
| Protein | 2.6 g |
| Vitamin C | 81.2 mg |
| Vitamin K | 92.5 mcg |
| Folate | 57.3 mcg |
| Potassium | 288 mg |
As you can see from the table, broccoli is low in calories and carbohydrates but high in fiber, vitamins, minerals and antioxidants. The fibercontent helps slow digestion and prevents blood sugar spikes while the nutrients provide health benefits.
Glycemic Index of Broccoli
The glycemic index (GI) measures how quickly foods raise blood sugar levels. Foods are ranked on a scale of 0 to 100 based on how they compare to glucose.
Broccoli has a very low GI of 10 (4). This means that broccoli causes a slower, smaller rise in blood sugar compared to other foods. The fibercontent of broccoli contributes to its low GI.
Eating low GI foods like broccoli is beneficial for diabetics, as they prevent spikes and crashes in blood sugar levels.
Fiber Content
Broccoli is high in fiber, providing 2.4 grams per cup. The fiber is a mix of both soluble and insoluble (2):
– Soluble fiber dissolves in water to form a gel-like material. It helps slow digestion and the absorption of sugars.
– Insoluble fiber doesn’t dissolve in water. It helps move material through the digestive tract and promotes regularity.
The fiber content in broccoli helps control blood sugar in several ways (5):
– Slows starch digestion and sugar absorption from carbohydrate foods. This prevents blood sugar from rising too quickly after meals.
– Promotes satiety and reduces appetite. This may lower overall carbohydrate intake.
– Supports gut health by feeding beneficial bacteria in the intestines. These bacteria produce short-chain fatty acids that improve blood sugarcontrol.
Multiple studies show that increased dietary fiber intake improves blood sugar management and reduces hemoglobin A1c levels in people withtype 2 diabetes (6, 7).
Antioxidant Content
Broccoli contains various antioxidants that may benefit diabetes management:
– Vitamin C: Broccoli provides more than 80mg vitamin C per cup. Vitamin C is an antioxidant that may helpcontrol blood sugar and blood pressure levels (8).
– Vitamin E: This fat-soluble vitamin has antioxidant properties. Observational studies linkvitamin E intake to a reduced risk of type 2 diabetes (9).
– Carotenoids: Broccoli contains lutein, zeaxanthin and beta-carotene. These antioxidants help reduce oxidative stress and inflammation (10).
– Polyphenols: Broccoli contains different polyphenols such as flavonoids, anthocyanins and lignans. Polyphenols have antioxidant effects and may lower blood sugar (11, 12).
– Sulforaphane: This sulfur-containing compound has antioxidant, anti-inflammatory and anti-diabetic effects. It’s consideredbroccoli’s primary active ingredient (13).
By reducing oxidative stress and inflammation, antioxidants may help prevent diabetes complications like heart disease and kidneydamage. However, more studies are needed on broccoli’s specific antioxidants and their direct effects on diabetes.
Vitamins and Minerals
Broccoli is high in many vitamins and minerals that are important for overall health:
– Vitamin K: This vitamin plays a role in proper blood clotting. Vitamin K deficiency is associated with an increased risk of bonefractures and arterial calcification in diabetics (14).
– Vitamin C: Getting enough vitamin C is crucial for collagen production, wound healing, iron absorption and immune function. Vitamin C intake is associated with a lower risk of complications in diabetics (15).
– Chromium: This trace mineral enhances the action of insulin. Supplementing chromium may improve blood sugar control in people with diabetes (16).
– Magnesium: Magnesium supports over 300 enzyme reactions in the body including glucose control. Low magnesium levels are linked to a higher risk of diabetes (17).
Broccoli also contains some calcium, folate, potassium and selenium. Diabetics have an increased risk of nutrient deficiencies so getting avariety of vitamins and minerals from whole foods like broccoli is important (18).
Bioactive Compounds
Some of the bioactive compounds in broccoli that may benefit diabetics include:
– Sulforaphane: This antioxidant compound may protect blood vessels from damage, lower blood sugar and improve heart health (13, 19).
– Indole-3-carbinol: This phytochemical helps balance estrogen levels in the body. Estrogen imbalance has been linked to insulinresistance (20).
– Kaempferol: A type of flavonoid that may enhance insulin sensitivity and lower blood sugar (21).
– Quercetin: This flavonoid acts as an antioxidant and anti-inflammatory agent. Quercetin supplements may improve blood sugar control (22).
However, more human studies are needed looking specifically at broccoli’s bioactive compounds and their direct effects on diabetes.
Supports Healthy Body Weight
Obesity is a major risk factor for type 2 diabetes. Losing weight via diet and exercise is one of the best ways to prevent or manage diabetes.
Broccoli is low in calories and high in fiber and nutrients. Eating broccoli can support weight loss in several ways:
– Low energy density: Broccoli has a low calorie content relative to its volume. Foods with low energy densitypromote fullness on fewer calories (23).
– High fiber: The fiber takes up space in your stomach and promotes satiety. Fiber also slows digestion for steady energy release (24).
– High protein: Broccoli contains 2.6g protein per cup. Protein increases satiety and your resting metabolic rate (25).
– Low glycemic index: Broccoli won’t cause sharp rises and falls in blood sugar that drive hunger and lead to overeating later.
Studies consistently link increased intake of vegetables like broccoli to reduced risk for obesity and type 2 diabetes (26, 27).
Supports Heart Health
People with diabetes are two to four times more likely to develop heart disease. Eating broccoli may help reduce heart disease risk in diabetics by:
– Reducing cholesterol oxidation: Broccoli’s antioxidants may prevent LDL cholesterol particles from becoming oxidized and damaging arteries (28).
– Supporting blood vessel function: The sulforaphane and vitamin K in broccoli improve blood vessel elasticity and prevent calcification of the arteries (29, 30).
– Lowering blood pressure: Sulforaphane from broccoli appears to act as a natural ace-inhibitor and dilate blood vessels (31).
– Reducing inflammation: Chronic inflammation is a key factor in atherosclerosis development. The antioxidants in broccoli combat inflammation in blood vessels (32).
A combination of broccoli sprouts and aerobic exercise significantly reduces blood vessel inflammation in people with type 2 diabetes (33).
Supports Kidney Health
Diabetes is the leading cause of kidney failure. Poorly controlled blood sugar damages the blood vessels in the kidneys and impairs their filtering ability.
Studies suggest that eating cruciferous vegetables like broccoli may help prevent diabetic kidney disease progression:
– In one study, people with diabetic kidney disease who consumed broccoli sprouts daily for one month had significantly lower oxidative stress and kidney damage (34).
– Another study found that the sulforaphane from broccoli protected diabetic rats from kidney damage by enhancing the antioxidant defense system (35).
– Broccoli’s anti-inflammatory and antioxidant effects likely help protect blood vessels in the kidneys from glycation end-products (AGEs), which contribute to kidney damage in diabetes (36).
More research is needed, but boosting broccoli intake may help prevent or slow diabetic kidney disease. Always speak to your healthcare provider before making significant diet changes.
May Help Lower HbA1c
Hemoglobin A1c (HbA1c) is a marker that reflects your average blood sugar levels over the past 2-3 months. It’s used to diagnose and monitor diabetes.
Some small studies have found that consuming broccoli sprouts for one month significantly lowered HbA1c in people with type 2 diabetes compared to control groups (37, 38).
In another study, type 2 diabetics who consumed 10 grams of broccoli sprout powder daily for four weeks experienced a significant reduction in fasting blood glucose and HbA1c compared to the placebo group (39).
The sulforaphane content of broccoli likely contributes to its beneficial impact on blood sugar control. More research is needed on dosing to see if regularly consumingbroccoli has similar effects.
May Reduce Complications
Poorly controlled blood sugar is associated with serious health complications, including:
– Heart disease: High blood sugar damages blood vessels and raises heart disease risk (40).
– Kidney disease: Excess blood sugar causes kidney damage via AGEs and inflammation (41).
– Retinopathy: Increased glucose in the eye fluid damages small blood vessels in the retina (42).
– Neuropathy: Nerve fibers are destroyed, causing pain, numbness and weakness (43).
Broccoli is rich in antioxidants that combat inflammation and oxidative stress, which contribute to diabetic complications:
– In diabetic rats, broccoli extract prevents retinopathy by protecting the retina from oxidative damage (44).
– Broccoli sprouts reduce kidney and nerve damage in diabetic rats by lowering oxidative stress (45, 46).
– Sulforaphane protects blood vessels from AGEs and prevents vascular complications in mice (47).
Broccoli appears protective against diabetes complications in animals. More research is needed to confirm benefits in humans.
Cooking Methods
Some nutrients in broccoli, like vitamin C and sulforaphane, are sensitive to heat. Cooking can destroy these compounds or prevent their formation (48, 49).
Here are some tips for retaining nutrients when cooking broccoli:
– Avoid overcooking: Cook just until tender but still crisp. Overcooking significantly lowers sulforaphane levels.
– Steaming: Steaming above 167°F (75°C) for less than 5 minutes is best for preserving nutrients.
– Microwaving: Microwave for a few minutes with a small amount of water in a covered dish.
– Stir-frying: Quickly stir-fry broccoli florets or chopped broccoli at high heat for 1-3 minutes.
– Roasting: Roast broccoli florets in the oven at 400°F (200°C) for 10-15 minutes.
How Much Should You Eat?
Most studies showing benefits for diabetes used around 100–150 grams of broccoli per day:
– In one study, 10 grams (1/3 ounce) of broccoli sprout powder daily lowered HbA1c and oxidative stress (39).
– Other studies used 40–70 grams (1.4–2.5 ounces) of fresh broccoli sprouts (37, 38).
For reference, one cup of raw chopped broccoli weighs around 90 grams. Half a cup of cooked broccoli weighs around 78 grams.
Aim to eat at least one serving (1/2 cup) of cooked broccoli or 2–3 servings of raw broccoli per day. Broccoli sprouts are even more potent so a smaller amount is needed.
Downsides of Broccoli
Broccoli is safe for most people with diabetes. However, there are a few downsides to consider:
– Gas and bloating: Some people experience gas and bloating from cruciferous vegetables due to certain carbohydrates they contain (50). Cooking broccoli may help reduce these effects.
– Blood thinners: Broccoli contains vitamin K, which can interfere with blood-thinning medication (51). Monitor your INR closely if taking blood thinners.
– Thyroid issues: Those with impaired thyroid function may want to limit broccoli intake. Broccoli’s glucosinolates can interfere with thyroid hormone synthesis when eaten in excess (52).
Overall, broccoli is very safe to consume daily for people with diabetes. Just be mindful of portion sizes if you experience digestive issues.
The Bottom Line
Broccoli is one of the best vegetables for diabetics due to its:
– Low glycemic index and high fiber content
– Abundance of protective antioxidants
– Vitamins, minerals, and beneficial plant compounds
– Support for healthy body weight
– Ability to lower blood sugar and Hba1c
Research consistently shows broccoli’s anti-diabetic effects in animal studies. While more human research is needed, the current evidence indicates broccoli is very beneficial for managing diabetes.
Aim to eat 1-2 servings of broccoli daily as part of a balanced, low-glycemic diet. Cooking methods like steaming, roasting, microwaving or stir-frying are best for preserving nutrients.
Incorporating broccoli into your diet along with other low-glycemic and fiber-rich vegetables can help control blood sugar, reduce diabetic complications and support your overall health as a diabetic.
