Broccoli: A Low Glycemic Veggie Powerhouse
Broccoli is one of nature’s most nutritious vegetables, and its low glycemic properties make it an excellent choice for those monitoring their blood sugar levels. Let’s dive into what makes raw broccoli such a beneficial addition to your diet.
Glycemic Index and Load
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Raw broccoli has a glycemic index (GI) of 32, placing it firmly in the low glycemic category. Foods with a GI under 55 are considered low glycemic, meaning they cause a slower, more gradual rise in blood sugar levels.
Even more impressive is broccoli’s glycemic load of just 1.24. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving, giving a more practical indication of how a food affects blood sugar. A glycemic load under 10 is considered low, making broccoli an ideal choice for blood sugar management.
Nutritional Profile of Raw Broccoli (100g serving)
- Calories: 39
- Protein: 2.57g
- Fat: 0.34g
- Total Carbohydrates: 6.27g
- Dietary Fiber: 2.4g
- Sugars: 1.4g
- Net Carbs: 3.87g
Why Broccoli is Great for Blood Sugar Control
The combination of a low glycemic index, minimal glycemic load, and high fiber content makes broccoli an excellent choice for maintaining stable blood glucose levels. The 2.4g of fiber in a 100g serving helps slow down carbohydrate digestion and absorption, preventing rapid spikes in blood sugar.
Health Benefits Beyond Glycemic Control
Beyond its favorable glycemic properties, broccoli offers exceptional nutritional value:
- High in vitamin C, K, and folate
- Contains powerful antioxidants like sulforaphane
- Supports digestive health with its fiber content
- May help reduce inflammation
- Provides plant-based protein (2.57g per 100g serving)
Incorporating Broccoli Into Your Diet
Raw broccoli can be enjoyed in numerous ways:
- Add to salads for extra crunch
- Serve with hummus or other low-glycemic dips
- Include in veggie platters
- Blend into green smoothies
- Lightly steam to preserve nutrients while making it easier to digest
Bottom Line
With its low glycemic index of 32, minimal glycemic load of 1.24, and impressive nutrient profile, raw broccoli deserves a regular place in any blood sugar-conscious diet. Its high fiber content and low net carbs (3.87g per serving) make it particularly valuable for those with diabetes or insulin resistance.
For more information on low glycemic foods and their benefits, explore our other articles on glycemicindexguide.com.