Cheap supermarket vegetable 'best' for blood sugar levels and inflammation

A cheap vegetable which many don’t like - but which is available in every supermarket has been hailed as being the best to lower blood sugar levels. Broccoli is a rich source of fibre, vitamins, and antioxidants, components that help reduce inflammation and improve glucose control.

In particular, sulforaphane, a compound released when cutting or chewing this vegetable, has shown antidiabetic properties. Hyperglycemia , or elevated blood sugar levels, can pose serious health risks if not managed properly.

A study published by Science Translational Medicine found that sulforaphane can reduce blood glucose levels in people with type 2 diabetes. This is because it improves insulin resistance and protects pancreatic cells, which are responsible for producing this hormone.

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In a study published on PubMed with people with type 2 diabetes who ate broccoli sprouts daily for four weeks, there was a notable decrease in insulin resistance and an improvement in blood sugar levels. This supports the use of this unpopular food as a natural complement in diabetes management and underscores the importance of this vegetable in a healthy diet.

Broccoli is not only low in calories but also an excellent source of fibre, making it an ideal vegetable for people who need to regulate their blood glucose. This property slows down the absorption of sugar into the bloodstream, thus preventing spikes that can be harmful to those with diabetes.

The presence of vitamin C, vitamin K, and potassium also contributes to improving overall health, strengthening the immune system, and helping regulate blood pressure, among other benefits. To preserve sulforaphane and take advantage of its antidiabetic properties, it is most recommended to consume broccoli raw or lightly steamed. Prolonged cooking can reduce the content of this compound as well as vitamin C and other heat-sensitive nutrients.

In addition to its effect on glucose, broccoli has anti-inflammatory properties that help reduce the risk of cardiovascular diseases, which are often common in people with diabetes. The fiber present in this vegetable also aids digestion and helps maintain healthy cholesterol levels.

The antioxidants present in broccoli protect cells from oxidative damage, which is essential for preventing complications such as diabetic neuropathy and retinopathy, among others. Despite being one of the least popular vegetables, it has great potential to help improve overall health.

Professor Tim Spector, a nutritional scientist has advocated broccoli and said: “Onion, garlic and brassicas including broccoli and cabbage are good sources of sulforaphane, a beneficial chemical that has been shown to help help you healthy, improving glucose control, cholesterol levels and even fighting cancer cells.

“While cooking these vegetables destroys the myrosinase, from which the sulforaphane is derived, by chopping then stopping for 10 minutes, the sulforaphane is activated and survives the cooking process.”