In a June 2017 study published in Science Translational Medicine, individuals with diabetes were given sulforaphane, provided as concentrated broccoli sprout extract. At the end of twelve weeks the study participants experienced a 10 percent reduction in fasting blood glucose and glycated hemoglobin (HbA1C). Moreover, participants in the study who were obese or who had higher glucose levels at the beginning of the study benefitted the most. Sulforaphane helped control blood glucose levels by reducing the amount of glucose produced by the liver.
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Another way broccoli may help manage diabetes is by reducing oxidative stress.
Oxidative stress is the accumulation of destructive molecules called free radicals. Reducing these free radicals can reduce the development of insulin resistance – a major risk factor for type 2 diabetes. Scientific studies show a daily dose of five or 10 grams of broccoli sprout powder was associated with an increase in the total antioxidant capacity of the blood, and reductions in markers of oxidative stress.
Tips for Enjoying Broccoli
Although broccoli may be trending on Google, it is one of the least favorite vegetables of many. If you or your family are not big fans of broccoli, the following tips may help you purchase, store and prepare great tasting broccoli. After all, you don’t want to miss out on all of broccoli’s nutritional goodness.
- Choose odorless firm broccoli heads with tight, bluish green florets.
- Stalks should be clean and firm.
- Refrigerate unwashed broccoli in a plastic bag to prevent dehydration. Use within 3 – 5 days.
- Add chopped raw broccoli to your salad or wrap.
- Pair broccoli with pasta – hot or cold.
- Sauté chopped broccoli with minced garlic and olive oil.
- Enjoy a veggie slice of pizza or flat bread with chopped broccoli.
- Add chopped broccoli stalks to pasta sauce, soups and stews.
Constance Brown-Riggs, MSEd, RD, CDE, CDN is a registered dietitian, certified diabetes educator, national speaker and author of The African American Guide to Living Well with Diabetes.. She is a Dannon One Yogurt Every Day Nutrition Advisor.