Broccoli: A Low Glycemic Vegetable Powerhouse

When it comes to nutritious vegetables that won’t spike your blood sugar, fresh cooked broccoli stands out as an excellent choice. This versatile green vegetable not only adds color and flavor to your meals but also provides impressive nutritional benefits while maintaining a low glycemic impact.

Glycemic Information

Glycemic Index (GI): 32 (Low)
Glycemic Load (GL): 1.28 (Very Low)

Broccoli falls well within the low glycemic index category (under 55), making it an excellent choice for those monitoring their blood sugar levels. With a glycemic load of just 1.28, it has minimal impact on blood glucose, even in a standard 100g serving.

Nutritional Profile (per 100g cooked, no added fat)

• Calories: 41
• Protein: 2.67g
• Fat: 0.35g
• Total Carbohydrates: 6.51g
• Dietary Fiber: 2.5g
• Sugar: 1.45g
• Net Carbs: 4.01g

Why Broccoli Is Great for Blood Sugar Management

Broccoli’s combination of low glycemic index and minimal glycemic load makes it an ideal vegetable for anyone following a low-glycemic diet. The modest 4.01g of net carbs per serving, coupled with 2.5g of fiber, creates a slow-digesting food that helps maintain steady blood glucose levels.

Health Benefits Beyond Glycemic Control

• Rich in Fiber: The 2.5g of fiber contributes to digestive health and helps you feel fuller longer
• Low in Calories: At just 41 calories per 100g serving, broccoli provides volume and nutrients without excessive energy
• Protein Content: Contains a respectable 2.67g of plant protein, supporting muscle maintenance
• Virtually Fat-Free: With only 0.35g of fat, it fits easily into heart-healthy eating patterns

Cooking Tips for Preserving Nutrients

To maximize the nutritional benefits of broccoli while maintaining its low glycemic properties:

• Steam or microwave rather than boiling to preserve water-soluble vitamins
• Cook until just tender-crisp for optimal texture and nutrient retention
• Add a small amount of healthy fat (like olive oil) after cooking to enhance absorption of fat-soluble vitamins
• Season with herbs and spices instead of high-sodium sauces

Incorporating Broccoli Into Your Low-GI Diet

• Add to stir-fries with lean protein for a complete low-GI meal
• Include in vegetable soups for added fiber and nutrients
• Steam and serve as a side dish with fish or chicken
• Add to omelets or frittatas for a nutritious breakfast
• Roast with a light spray of olive oil for a different flavor profile

Fresh cooked broccoli, prepared without added fats, is truly a nutritional superstar for those watching their blood sugar levels. Its exceptional nutrient density combined with minimal glycemic impact makes it one of the best vegetable choices for a balanced, blood-sugar friendly diet.