Broccoli: A Low-Glycemic Nutritional Powerhouse

Cooked broccoli with added fat is not only a delicious vegetable option but also an excellent choice for those monitoring their blood sugar levels. Let’s explore why this versatile green vegetable deserves a place on your plate.

Glycemic Impact of Broccoli

With a Glycemic Index (GI) of 32, cooked broccoli falls well within the low glycemic category. Foods with a GI below 55 are considered low glycemic, making broccoli an excellent choice for blood sugar management.

Even more impressive is broccoli’s Glycemic Load (GL) of just 1.26 per 100g serving. This extremely low GL means that cooked broccoli has minimal impact on blood glucose levels, making it suitable for people with diabetes or those following a low-carb diet.

Nutritional Profile

A 100g serving of cooked broccoli with added fat provides:

• Calories: 63
• Protein: 2.6g
• Fat: 3.0g
• Carbohydrates: 6.33g
• Fiber: 2.4g
• Sugar: 1.42g
• Net Carbs: 3.93g

Why Broccoli is Great for Blood Sugar Control

The combination of low carbohydrate content and high fiber makes broccoli an ideal vegetable for glycemic management. The 2.4g of fiber per serving helps slow down the absorption of the small amount of carbohydrates present, preventing blood sugar spikes.

With only 3.93g of net carbs per 100g serving, broccoli can be enjoyed liberally by those following low-carb or ketogenic diets.

Health Benefits Beyond Glycemic Control

Broccoli isn’t just good for blood sugar management. This cruciferous vegetable is packed with:

• Vitamin C for immune support
• Vitamin K for bone health
• Antioxidants like sulforaphane that have anti-inflammatory properties
• Folate, which is essential for cell division and DNA synthesis

Cooking Tips for Maximum Nutrition

When preparing broccoli with added fat, consider these healthy options:

• Sauté in extra virgin olive oil with garlic for a Mediterranean twist
• Steam broccoli first and then toss with a small amount of grass-fed butter
• Roast with avocado oil for a crispy texture
• Stir-fry with sesame oil for an Asian-inspired side dish

Incorporating Broccoli Into Your Diet

Adding this nutritious vegetable to your meals is easy:

• Include in omelets or frittatas for a nutrient-rich breakfast
• Add to salads, both raw and lightly cooked
• Serve as a side dish alongside protein sources
• Blend into soups for added nutrition
• Use as a base for low-carb “rice” dishes

Conclusion

Broccoli cooked with added fat is truly a nutritional powerhouse that won’t spike your blood sugar. With its impressive combination of low glycemic impact, fiber content, and essential nutrients, it’s an excellent choice for anyone concerned about their glycemic response or looking to improve their overall diet quality.