Broccoli's Glycemic Index and Load for Diabetes Diet

The Glycemic Index and Load of Broccoli

For people with diabetes or those looking to manage blood sugar levels, monitoring the glycemic index (GI) and glycemic load (GL) of carbohydrate-containing foods is important. As a non-starchy vegetable, broccoli is considered a diabetes-friendly food.

What is the Glycemic Index?

The glycemic index ranks carbohydrate-containing foods on a scale of 0 to 100 based on how much and how quickly they impact blood sugar levels after consumption. Foods are compared to a reference food, usually glucose or white bread:

• Low GI: 55 or below
• Moderate GI: 56-69
• High GI: 70+

Low GI foods cause a slower, smaller rise in blood glucose while higher GI foods lead to quicker, larger spikes in blood sugar.

Glycemic Load Factors in Serving Size

Glycemic load accounts for a standard serving size of the food. Its calculated by multiplying the GI by the grams of carbohydrates per serving, then dividing by 100. Values are:

• Low GL: 10 or below
• Moderate GL: 11-19
• High GL: 20+

The Glycemic Index and Load of Broccoli

With a very low carb content, broccoli has minimal impact on blood sugar. Its nutritional data per 1 cup raw (91g) serving is (1):

• Carbs: 6 grams
• Fiber: 2.4 grams
• Sugar: 1.7 grams
• GI: 10 (low)
• GL: 1 (low)

Benefits of Broccoli for Diabetes Management

Beyond its low glycemic impact, broccoli offers specific perks that make it an excellent addition to a diabetic diet.

Rich in Blood Sugar-Lowering Nutrients

Broccoli provides chromium and sulfur-containing compounds that may help improve insulin sensitivity and regulate blood sugar (2).

High in Fiber

The 2.4g of fiber per serving slows carb absorption and promotes feelings of fullness and satisfaction (3).

Powerful Antioxidants

Sulforaphane and other antioxidants fight oxidative stress and inflammation to prevent vascular damage in diabetes (4).

Nutrient Profile Optimized for Diabetes

With vitamins, minerals, and blood sugar-friendly fats, broccoli checks all the boxes for an optimal diabetes diet.

Studies on Broccoli and Diabetes Management

In addition to having qualities aligned with diabetes needs, broccoli is also backed by research confirming its efficacy.

Improves Blood Sugar Levels

Human studies showed greater consumption of broccoli over a 12-week period substantially improved long term blood glucose levels (5).

Protects Blood Vessels

A 4-week trial had diabetic participants eat high or low sulforaphane broccoli sprout powder. The high dose group saw significantly reduced vascular inflammation (6).

Enhances Insulin Response

In obese diabetic mice, 6 weeks of consuming a broccoli sprout extract resulted in better insulin production and cell sensitivity to insulin (7).

Incorporating Broccoli into a Diabetic Eating Pattern

To benefit from broccoli's blood sugar and vascular protecting effects, aim for 1-2 cups per day as part of a balanced diabetic plate.

Roasting Broccoli

Toss florets with olive oil, garlic, salt and pepper. Roast 15 minutes at 400F for caramelized flavor.

Adding to Salads

Raw broccoli florets provide crunch to grain bowls and green salads. Pair with nuts, chickpeas and lean protein.

Making Soups and Stews

Chopped broccoli blends nicely into hearty diabetic soups and stews with tomatoes, beans and vegetables.

Snacking on Veggies and Hummus

Dip raw broccoli florets in hummus for fiber, plant protein, and blood sugar steadying healthy fats.

Other Low Glycemic Veggies for Diabetes

Round out your vegetable choices with these other low GI, low GL options:

Asparagus

• GI: 15
• GL: 1

Bell Peppers

• GI: 45
• GL: 3

Spinach

• GI: 15
• GL: 1

Tomatoes

• GI: 38
• GL: 3

Zucchini

• GI: 15
• GL: 1

Cabbage

• GI: 15
• GL: 1

Cauliflower

• GI: 15
• GL: 1

Key Takeaways

With minimal carbohydrates and a low glycemic impact, broccoli is an excellent food for managing diabetes and blood sugar levels. Its fiber, antioxidants, and micronutrients also support vascular health.

Aim for 1-2 cups of fresh broccoli florets per day as part of a balanced diet. Raw or roasted, broccoli works well in salads, sides or snacks.

Combine with other low GI veggies like asparagus, tomatoes, spinach and cauliflower for blood sugar friendly meals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.