Top 9 Health Benefits of Broccoli and Glycemic Index

Last updated on September 27th, 2022

Broccoli falls in the category of superfood. We know Broccoli as a superfood.It is low in calories but high in nutrients and antioxidants, which help to treat a wide range of human health issues. All cruciferous vegetables are cruciferous, including kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips. In this article, we’ll go over the nutritional value of broccoli, as well as some potential health benefits and cooking and serving suggestions. Learn about the health advantages of a wide range of other common foods.

Nutritional Values of Broccoli

Broccoli is rich in fiber, vitamin C, vitamin K, iron, and potassium, among other nutrients. It also contains more protein than the majority of vegetables.

Facts on Nutrition

There are 31 calories in a single serving of this dish.

• 89% is made up of water.
• 2.5 Grams of protein.
• 6 Grams of carbohydrates.
• 1.5 Grams of protein.
• 2.4 Grams of fiber
• 0.4 Grams of fat.

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Broccoli’s Glycemic Index

Broccoli has a low glycemic index of 15, making it a good option for diabetics. The Glycaemic Index (GI) is a rating system for carbohydrate content in foods based on how it affects blood sugar levels.

Health Benefits of Broccoli

Broccoli has immense benefits like it is an excellent source of antioxidants, vitamins, and minerals. Antioxidants can help protect you from a wide range of illnesses. During natural processes such as metabolism, the body produces molecules known as free radicals, which are exacerbated by environmental stress. Large amounts of free radicals (also known as reactive oxygen species) are toxic. They have the potential to damage cells, resulting in cancer and other diseases.

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Prevention of Cancer

Antioxidants found in cruciferous vegetables may help protect cells from becoming cancerous. Sulforaphane, a sulfur-based compound responsible for the bitter flavor of cruciferous vegetables, is one of them.

Healthy Bones

Calcium and collagen are the building blocks of strong bones. Bones and teeth store nearly all of the calcium in the body. Vitamin C is also necessary for the body to produce collagen. Broccoli contains these nutrients. A lack of vitamin K raises the risk of problems with bone formation. A vitamin K deficiency in the diet may contribute to bone health.

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Skin Health Improvement

Vitamin C helps in the formation of collagen. It is the body’s primary support system for building cells and organs, including the skin. Vitamin C can also help to prevent skin damage, such as wrinkles caused by aging, by acting as an antioxidant. According to research, vitamin C in broccoli benefits in the prevention and treatment of skin conditions like shingles and skin cancer. 

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Reduced Inflammation

Any harm to the immune system can develop inflammation. Furthermore, short-term infection & long-term autoimmune diseases like arthritis & type 1 diabetes can also cause inflammation. Inflammation levels are often high in people who have metabolic syndrome. Broccoli benefits from reducing inflammation in our body.

Immune Health Enhancement

Broccoli consists of vitamin C which is an antioxidant that has a number of health benefits. It strengthens the immune system and may help to prevent cancer, heart disease, cataracts, and anemia. When taken as a supplement, it may help to alleviate the symptoms of the common cold and shorten the duration of a cold.

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Cleansing

In broccoli, gluconasturtiin, phytochemicals glucoraphanin, and glucobrassicin form a fantastic trio. They help the body’s whole detoxification process, from activation to neutralization and elimination of contaminants. Broccoli sprouts, according to a study published in the Proceedings of the National Academy of Sciences of the United States of America, may be particularly helpful in this regard.

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Maintaining a Healthy Heart

Broccoli’s fiber, potassium, and antioxidants may aid in the prevention of heart disease. According to a study on the 2018 population published in Trusted Source, older women with cruciferous vegetable-rich diets had a lower risk of atherosclerosis. This is an artery disease that can cause a heart attack or stroke. This benefit could be explained by the antioxidant content of cruciferous vegetables, especially sulforaphane.

According to the American Heart Association (AHA) Trusted Source, you should increase your potassium intake while decreasing your sodium intake.

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Eye Health

It is an antioxidant compound that’s good for eye health, and broccoli has a lot of it. Zeaxanthin, another antioxidant found in broccoli, is also helpful. Both of these can help in preventing macular degeneration, which is an incurable condition causing central vision blurring, and cataracts.

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Reduction of Cholesterol

Broccoli lowers cholesterol because its soluble fiber binds to cholesterol in the blood. This binding makes it easier to excrete cholesterol and helps in reducing cholesterol levels in the body. 

Ways to Consume Broccoli

In cooked food, most of the cancer-fighting nutrients get lost. When steamed for up to 20 minutes, microwave for three minutes, or stir-fried for five minutes, no significant loss of cancer-preventive substances occurred. Although raw broccoli retains all of its nutrients, it is more likely than cooked broccoli to irritate your bowels and cause gas. Broccoli roasted in the oven This dish is served almost every weekend, despite its simplicity.

It’s simple to toss it in the oven (or rather, gently place it) and set a timer while working on a side dish, cleaning up the kitchen, or spending time with family. Sauces can be added, but it’s also delicious on their own.

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Salad with Broccoli and Chicken

This chicken salad is preferred by many because it’s filling and doesn’t need much time to cook! You can use paleo-friendly mayonnaise if you prefer. Although, if you don’t like the taste of mayo, you can substitute a quarter cup each of olive oil or red wine vinegar.

Broccoli Turkey Salad

This light and refreshing turkey salad with broccoli are perfect for a summer picnic. A homemade creamy honey-vinegar dressing is mixed with cooked turkey meat (or chicken), purple cabbage, broccoli, cherry tomatoes, grapes, and raw cashews.

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Broccoli Salad with Lemons and Almonds (Roasted Broccoli Salad)

This delicious salad has beautiful and bright colors, in addition to the lovely citrus flavor. The sweet-tart, chewy texture of the lemony-honey dressing with Dijon mustard, garlic, and balsamic vinegar is enhanced by the lemony-honey dressing with Dijon mustard, garlic, and balsamic vinegar. In contrast, the lemony-honey dressing with Dijon mustard, garlic, and balsamic vinegar adds a winning finish.

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Fritters with Broccoli

Fritters are everyone’s favorite food. What is the reason for this? On the outside, they’re crispy, on the inside, they’re toasty, and in the middle, they’re soft. What could possibly be wrong with that? Healthy ingredients like chopped steamed broccoli, almond flour, eggs, nutritional yeast, garlic, and Dijon mustard are used to make these fritters. It’s a tasty and easy side dish.

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Broccoli Stems Noodles

So, let’s be honest, we never know what to do with broccoli stems. We could chop them up and cook them with the rest of the broccoli. Spirals make all vegetables taste better, just as straws make all drinks taste better!

Rice with Cheesy Broccoli and Cauliflower

What’s with the cheese? In some ways, yes. This broccoli and cauliflower rice have a dairy-free “cheese” sauce made with hemp hearts, roasted red peppers, nutritional yeast, arrowroot powder, and a touch of apple cider vinegar and sea salt. Even if you’re not normally a fan of dairy-free cheese, you should try this one.

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A Quick Burrito Bowl with Broccoli Slaw

Burritos are without a doubt delectable. Tortillas, on the other hand, aren’t typically paleo because they’re difficult to make and don’t always contain the healthiest ingredients. There’s also all that rice and beans to contend with! This one starts with delicious and satisfyingly crunchy broccoli slaw.

Dietary advice

People should try to buy broccoli that is tight and firm to the touch, as well as dark green in color. Avoid limp, yellowing, or wilting ingredients. Fresh, young broccoli should be free of fibrous, woody, or sulfurous flavors. Broccoli can become woody or fibrous if left out at room temperature or for an extended period of time. It should be stored unwashed in loose or perforated bags in the refrigerator’s crisper drawer. Broccoli should only be washed right before eating because if it gets wet, it will mold and become limp.

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Side Effects of Broccoli

Broccoli is generally safe to consume, with few serious side effects. Broccoli’s high fiber content causes gas or bowel irritation as a side effect. Broccoli’s vitamin K content may interfere with the effectiveness of blood-thinning medications, according to The Ohio State University Wexner Medical Center. People with hypothyroidism should avoid broccoli. 

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Can Diabetics Eat Broccoli?

Broccoli has only 7 grams of carbohydrates per 100 grams. It has a low glycemic index of 15, making it a good option for diabetics.

Broccoli extract could be just what the doctor ordered for obese people with type 2 diabetes. Scientists found that a compound called sulforaphane found in broccoli can reduce the activity, or expression, of 50 genes linked to symptoms of type 2 diabetes.

In addition, the compound was given to 97 people with type 2 diabetes in the form of a broccoli sprout extract. While non-obese participants saw no change, obese people saw a 10% reduction in fasting blood glucose levels when compared to a control group. According to the researchers, broccoli has a 100 times higher dose than the natural dose.

They also claimed that the same compound could aid those suffering from autism symptoms. Those who took the sulforaphane-containing extract had better communication and social interactions.

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Conclusion

Your parents knew exactly what they were talking about when they told you to eat your broccoli. Broccoli has immense benefits mainly because it is high in vitamins and minerals. It is said to be anti-inflammatory and cancer-preventive, as well as beneficial to the digestive, cardiovascular, and immune systems. Broccoli is also low in sodium and calories, with a serving containing about 31 calories.

It’s also a low-fat food. Broccoli is a high-nutrient vegetable. It’s “high in fiber, very high in vitamin C, and has potassium, B6, and vitamin A,” according to University of Texas nutritionist Victoria Jarzabkowsk. “It has a lot of protein for a non-starchy vegetable.”

How you cook broccoli affects the amount and type of nutrients you get. If you want to reap the benefits of broccoli’s anticancer properties, don’t overcook it.

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Reference

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/potassium https://www.ncbi.nlm.nih.gov/pmc/articles/PMC23369/Last Updated on September 27, 2022 by Dr. Damanjit Duggal