Broccoli Is Highly Recommended For Diabetics

Type 2 diabetes is one of the most widespread chronic diseases today. Almost 26 million Americans now suffer from this ailment. It is more common than type 1 diabetes, and affects 90 to 95 percent of diabetics.

But here’s something you should know: type 2 diabetes is preventable and almost 100 percent reversible. All you need to do is to adjust your lifestyle habits. One of the most important changes you should make is to consume a wholesome and healthy diet, mostly composed of organic, raw vegetables.

One of the most recommended vegetables for people who are diabetic or pre-diabetic is broccoli. This vegetable can reverse the damage that diabetes inflicts on your heart blood vessels. 

How Does Broccoli Help Diabetics?

According to studies, the key to broccoli’s healing capability comes from a compound called sulforaphane. This is a phytochemical that encourages enzyme production that protects the blood vessels, and also reduces the number of molecules that cause cell damage – called Reactive Oxygen Species (ROS) – by as much as 73 percent.

This is very useful, as people with diabetes are up to five times more likely to develop cardiovascular diseases, including heart attack and stroke, which are both linked to damaged blood vessels.

Sulforaphane has also been found to have the ability to restore your immune system as you age, and also increase your liver’s ability to detoxify free radicals and carcinogens, giving you ample protection against cell mutations and cancer.

Sulforaphane in broccoli also protects your heart via two routes:

  1. By reducing the levels of harmful molecules called Reactive Oxygen Species (ROS).
  2. By activating a protein called nrf2, which triggers protective detoxifying enzymes and antioxidants that protect your cells and tissues.

The Best Way to Get Broccoli’s Nutrients

Many people love to eat broccoli florets, thinking that it is the most nutritional part of the broccoli. But the truth is you can get more of broccoli’s benefits from the sprouts. Consuming just five grams of broccoli sprouts provides you the same amount of the compound glucoraphanin – a precursor to sulforaphane – equal to that of 150 grams (5.2 ounces) of mature broccoli.

If you like to eat the broccoli florets, though, keep in mind to cook it very lightly – cooking can greatly alter the nutritional content of this vegetable. Steaming it lightly and blanching (placing the veggie in boiling water for a couple of minutes, and then plunging into ice water) are recommended cooking methods that keep most of its phytonutrients intact. Avoid microwaving broccoli, though, as the beneficial compounds can be reduced by 74 to 90 percent.

Eating broccoli raw is a good idea and will ensure that most of its phytonutrients are intact. Simply mix it into your vegetable juice, along with other fresh, preferably organic vegetables. Juicing your vegetables not only keeps the nutrients intact, but also allows you to consume the vegetable in a more digestible form.

Try This Healthy Broccoli Recipe

Mixing broccoli into your favorite salad is also a good idea. Here’s one recipe you can try:

Red Peppers and Broccoli with Ume Tarragon Dressing


Salad Ingredients:

2 cups water

¼ teaspoon sea salt

2 cups red pepper, matchstick sliced

2 cups broccoli, stems and florets (CT), or cauliflower (PT)


Dressing Ingredients:

¼ cup olive oil

1 teaspoon umeboshi plum (Can be bought in Asian supermarkets)

¼ teaspoon ground fresh pepper

4 sprigs fresh tarragon


  1. Bring water to boil and add salt. Quickly blanch the broccoli stems and florets. Once the broccoli has cooled, remove and drain. It should be bright green and crunchy.
  2. Arrange the red peppers and broccoli in clear bowl.
  3. Mix dressing ingredients and toss with the veggies. Let this stand for five to 10 minutes, allowing the dressing to marinade the veggies.
  4. Garnish with tarragon leaves and serve.

You can get sulforaphane not only from broccoli but also from other vegetables, particularly those from the cruciferous family, such as cabbage, turnips, bok choy, mustard greens, rutabaga, cauliflower, and radishes. These yummy greens are also recommended to people with type 2 diabetes.

Elaine Rosales is researching the symptoms of diabetes, as well as natural methods to avoid this disease. She believes that eating healthy foods free of preservatives and additives is the best way to avoid type 2 diabetes. She relies on natural health experts like Dr. Mercola to keep herself updated on the latest news and tips in avoiding diabetes and other chronic diseases.

Image Credit: 1, 2, 3.

Find more diabetes related posts:

  • Broccoli Is a Must In Your Diabetic Diet
  • Boring Health Foods (You Haven’t Given A Proper Chance)
  • Diabetes Meal Plans And A Healthy Diet
  • Plum-Sauced Chicken in Tortillas
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