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broccoli raw
CARBS
6.6g
PROTEINS
2.8g
FATS
0.3g
Quantity: 100g
Glycemic Index: 10
Glycemic Load: 1
Fiber: 2.6g
Key Nutrients: Vitamin C, Vitamin K, Fiber
Health Impact: Broccoli has a minimal impact on blood sugar levels due to its low carbohydrate content and high fiber, which slows digestion and reduces insulin spikes.
💉 Suggested Bolus
Typically, no bolus adjustment is needed due to the low glycemic load.
🍽️ Best Paired With (Veg)
- Tofu – High in protein and low in carbs, complements broccoli in stir-fries or salads.
- Avocado – Provides healthy fats that can help with satiety and blood sugar control.
- Almonds – Adds crunch and healthy fats, ideal for topping on broccoli dishes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that pairs well with broccoli for a balanced meal.
- Salmon – Rich in omega-3 fatty acids, enhances heart health alongside low-carb diet.
- Eggs – Versatile and protein-rich, can be combined with broccoli in omelets or scrambles.
🥄 Smart Substitutes
- Cauliflower – Similar nutritional profile with slightly lower carbs, versatile in recipes like cauliflower rice.
- Spinach – Higher in iron and potassium, can be used raw or cooked for varied texture.
- Kale – Higher in fiber and antioxidants, adds variety and a different flavor profile.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar levels due to low carbohydrate content.
- 30–60 min: Minimal to no rise in blood sugar, as broccoli is high in fiber and low in net carbs.
- 2–3 hr: Stable blood sugar levels; the fiber in broccoli helps in slow digestion and sustained energy.
— BCDF community member
🧠 Lowering Impact Tip
Consume broccoli in its raw or steamed form to maintain its low glycemic properties.
🤔 FAQs about broccoli raw
Can eating broccoli affect my medication needs?
Broccoli alone is unlikely to necessitate changes in medication, but discuss any major dietary changes with your healthcare provider.
Is broccoli good for weight management in diabetes?
Yes, its high fiber content and low calorie count make broccoli excellent for weight management and blood sugar control.
How often can I include broccoli in my meals?
Broccoli can be included in daily meals as it is low in carbs and calories, making it ideal for managing diabetes.
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