Broccoli is a staple in many healthy diets and is widely regarded as a nutrient-packed superfood. However, there’s a common misconception that all vegetables are low in sugar, including broccoli. Many people assume that this cruciferous vegetable is a safe bet for maintaining low blood sugar levels, but is that really the case?
In this blog post, I will explore the question, “Does broccoli have sugar?” and uncover the truth behind this popular dietary myth. Get ready to discover some surprising facts about this beloved, cruciferous veggie and its impact on your health.
Broccoli does not contain a significant amount of sugar. It is considered to be one of the non-starchy vegetables. This means that it has little or no sugar or carbohydrates that will affect your blood sugar. A 1/2 cup of raw broccoli contains 0.7 g sugar and 253 g carbohydrate.
What is One Serving of Broccoli for a Person with Diabetes?
One serving of raw broccoli is 1 cup. One serving of cooked broccoli is 1/2 cup.
Health Benefits of Broccoli
- May help balance weight, as high fiber foods help you feel full longer after eating them
- May help improve diabetes management with type two diabetes
- May help reduce the risk of cardiovascular disease and stroke
- Protection of cells due to the high level of antioxidants
- May reduce the risk of cancer and suppress tumor growth due to the high antioxidant content
- May help improve bone strength, as it contains several nutrients that are responsible what bone formation and prevention of bone density loss
Broccoli is recognized as a superfood, due to its anti-cancer and anti-inflammatory effects. It is nutrient dense, low calorie, high fiber, and has multiple health benefits, as mentioned above.
Broccoli Nutrition Value
1 cup (90 g) raw, chopped broccoli contains:
Carbohydrate 6 g
Sugars 1.6 g
Protein 2.6 g
Dietary fiber 2.4 g
Fat 0.3 g
Sodium 64 mg
Vitamin K 286 mg
Vitamin C 82 mg
Calcium 43 mg
Magnesium 19 mg
Folate 78 mcg
Potassium 287.6 mg
1/2 cup (78 g) steamed broccoli contains:
Carbohydrate 5.6 g
Sugars 1.1 g
Protein 1.9 g
Dietary fiber 2.6 g
Fat 0.3 g
Sodium 32 mg
Vitamin K 228 mg
Vitamin C 58 mg
Folate 39 mcg
Potassium 228 mg
Vitamins and Minerals
Broccoli is an excellent source of vitamin C, providing about 81 mg or 135% of your daily needs.
Broccoli is an excellent source of vitamin K, which is important for bone health and wound healing.
It’s an excellent source of the B vitamin, folate, which helps your body make new cells.
Minerals in broccoli include potassium, phosphorus and manganese.
Broccoli also contains copper, iron, and zinc.
Raw vs Steamed vs Roasted Broccoli (Does Nutrition Value Change?)
In general, the nutrition value may change depending on how the broccoli is prepared.
Antioxidant activity is increased when you cook broccoli, but heat sensitive nutrients, like vitamin C, will lessen. Vitamin C is water-soluble, and up to 50% can be leached into hot water when you are cooking your broccoli. The B vitamins, including folate, respond in similar fashion.
Broccoli is an excellent, healthy food choice no matter how you eat it, but steamed broccoli is likely the best preparation method to preserve your nutrIents.
Nutrition content of broccoli between raw, steamed, and roasted:
- Raw broccoli: Raw broccoli is high in vitamin C, vitamin K, and folate, and is a good source of fiber. However, raw broccoli may be harder to digest and may not be as palatable for some people.
- Steamed broccoli: Steamed broccoli retains most of its nutrients and is a good source of vitamins C and K, as well as folate, potassium, and fiber. Steaming broccoli can also make it easier to digest.
- Roasted broccoli: Roasted broccoli can be a good source of vitamins C and K, as well as fiber, but some of the heat-sensitive nutrients, such as vitamin C and folate, may be lost in the cooking process. However, roasting broccoli can enhance its flavor and make it more appealing to some people.
Overall, all three preparations of broccoli can be healthy and nutritious options, but steaming broccoli for about 3 minutes is likely the best method to preserve the most nutrients.
What Season is the Best to Buy Broccoli?
Fresh broccoli is available all throughout the year, although it’s “season” is from October through April.
If fresh broccoli is not available at your grocery store, most supermarkets sell frozen broccoli. Frozen broccoli can be as nutritious as fresh broccoli.
I recommend buying fresh or frozen broccoli, and avoiding canned products due to the sodium content. One serving of canned broccoli may contain up to 590 mg of sodium per serving. This can be about half of your daily allowance if you are following any type of sodium restriction.
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