To see a full list of insulin index values of over 140 foods, you can visit this page. This means that broccoli is considered to be a low insulin index food and can be recommended to diabetic individuals. The insulin index demonstrates how much the given food raises the insulin level in the body after consumption.īroccoli has an insulin index of 29 (10).
The glycemic index value of broccoli has not yet been calculated due to the low sugar content however, it is assumed to be low.ĭue to their high sulforaphane content, broccoli sprouts are researched to be an excellent choice for supplementary treatment in type 2 diabetes (8).Įating broccoli before a rice meal was shown to decrease the glycemic response of the meal while lowering insulin sensitivity (9). Alternatively, you can use the leftover water from boiling broccoli. Instead, it is better to steam, briefly microwave, or simply eat it raw. The boiling process drains the broccoli of its water-soluble vitamins and macronutrients therefore, it is not an ideal preparation method.
The glucosinolate phytonutrients can also be significantly reduced by these cooking methods but not by steaming (7).īoiling broccoli can reduce its vitamin C content by up to 33%, while microwaving decreases this vitamin by 16% (7). Steaming broccoli does not have the same adverse effects. Research shows that cooking methods such as boiling, microwaving, and stir-frying causes broccoli to lose some of its antioxidant and nutrient content, including vitamin C, soluble proteins, and sugars. Polyphenols have also been studied to potentially prevent diabetes, ulcers, osteoporosis, cancer, neurodegenerative and cardiovascular diseases (6). All of these chemicals contain strong antioxidant qualities that can reduce cell damage. Some of these compounds found in broccoli are chlorogenic, gentisic, ferulic, and sinapic acids (5). The broccoli family is also rich in polyphenols, including phenolic acids and flavonoids. There is strong evidence that sulforaphane derived from glucoraphanin can be protective against cancer (4). Broccoli contains the highest level of glucoraphanin amongst commonly consumed vegetables of this family, including cabbage, cauliflower, and Brussel sprouts. The Brassicaceae family of broccoli is abundant in sulfur-containing phytochemicals called glucosinolates. More about mineral coverage chart PhytochemicalsĪnother reason for broccoli’s appreciable health-beneficial qualities is its phytonutrient content.
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