Broccoli, which was brought to the United States during colonial times, is a cruciferous vegetable developed in ancient Rome. Broccoli is a nutritionally dense vegetable, high in vitamin A, C, K, beta carotene, calcium, folate, phosphorus, magnesium and potassium. Furthermore, Broccoli, which belongs to the cabbage family, is low in calories and fat and is low on the glycemic index.
Glycemic Index
The glycemic index is a system of ranking how quickly a specific food raises your blood glucose levels. The ratings are based off pure glucose, which has a glycemic index rating of 100. Foods with a glycemic index of more than 70 are considered high glycemic foods, a rating of between 55 and 70 is considered intermediate and lower than 55 is considered a low glycemic food. Broccoli has a glycemic index rating of 15, making it quite low and not likely to raise blood sugar levels too fast.
Benefits of Low GI Foods
Foods that are lower on the glycemic index offer a variety of benefits to those who eat them regularly. Keeping blood sugar levels stable is an effective way to maintain a healthy weight and avoid obesity. Also, eating foods high on the glycemic index can cause your pancreas to secrete too much insulin as a response, and you may end up with low blood sugar levels, causing fatigue, according to the World's Healthiest Foods website.
Broccoli Selection and Storage
When choosing broccoli, look for tight, compact clusters of florets that are uniform in color. Stay away from bruised-looking florets or broccoli with yellow flowers. The stalks should be firm with no spots that feel slimy. You can store broccoli for up to 10 days in the refrigerator in an air-tight plastic bag. Wait until you are ready to eat the broccoli before washing, because the water will encourage spoilage. The vitamin C content begins to diminish after cutting, so wait until you are going to eat it before you cut it up.
Broccoli Preparation Tips
You can eat broccoli raw in salads or by itself, steamed or as part of a vegetable stir fry. You can also toss steamed broccoli with pasta, in soup, an omelet, or as a side dish. Avoid adding sweet sauces or other foods that will make the overall dish a high glycemic meal.
More Low Glycemic Foods
Most foods that are high in fiber will digest slowly in your body and release sugars slowly. High fiber foods include vegetables, whole grains and fruits. Many fruits and some vegetables are naturally high in sugars and are not considered low glycemic foods. Other foods low on the glycemic index are high protein sources such as meat, eggs and fish and foods high in fat. Choose healthy fats like olive oil and omega-3 sources like salmon and tuna.
