Broccoli: A Low-Glycemic Vegetable with Impressive Nutritional Value

Broccoli is often hailed as a superfood, and for good reason. This cruciferous vegetable not only offers numerous health benefits but also has a low impact on blood sugar levels, making it an excellent choice for those monitoring their glycemic response.

Glycemic Information

Cooked broccoli has a Glycemic Index (GI) of 32, placing it firmly in the low-glycemic category. Any food with a GI under 55 is considered low-glycemic, meaning it causes a slower, more gradual rise in blood sugar levels compared to high-GI foods.

The Glycemic Load (GL) of broccoli is only 1.26 per 100g serving, which is exceptionally low. This makes broccoli an ideal vegetable for people with diabetes, insulin resistance, or anyone following a low-glycemic diet.

Nutritional Breakdown per 100g

Let’s examine the impressive nutritional profile of cooked broccoli:

• Calories: 63
• Protein: 2.6g
• Fat: 3g
• Carbohydrates: 6.33g
• Fiber: 2.4g
• Sugar: 1.42g
• Net Carbs: 3.93g

Health Benefits of Broccoli

Beyond its favorable glycemic profile, broccoli offers numerous health advantages:

• High Fiber Content: With 2.4g of fiber per 100g serving, broccoli supports digestive health and helps maintain steady blood sugar levels.
• Protein Source: Containing 2.6g of protein per serving, broccoli provides more protein than many other vegetables.
• Low Net Carbs: With only 3.93g of net carbs, broccoli is suitable for low-carb and ketogenic diets.
• Nutrient Dense: Though not detailed above, broccoli is rich in vitamins C and K, folate, potassium, and various antioxidants.

How to Include More Broccoli in Your Diet

Given its low glycemic impact and nutritional benefits, here are some ways to incorporate more broccoli into your meals:

• Steam or roast broccoli as a side dish with lean protein
• Add chopped broccoli to omelets or frittatas
• Include broccoli in stir-fries with other low-GI vegetables
• Blend steamed broccoli into soups or sauces for added nutrition
• Try raw broccoli with hummus or a yogurt-based dip

Conclusion

Cooked broccoli, with its low glycemic index of 32 and minimal glycemic load of 1.26, is an excellent choice for blood sugar management. Its impressive nutritional profile—providing protein, fiber, and essential nutrients while remaining low in calories and net carbs—makes it a versatile addition to any health-conscious diet.

Whether you’re managing diabetes, following a weight loss plan, or simply aiming to eat more nutritiously, broccoli deserves a regular place on your plate.