Home Diet & Recipes 4 Cruciferous Veggies for the Diabetic Diet

4 Cruciferous Veggies for the Diabetic Diet

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4 Cruciferous Veggies for the Diabetic Diet

Cruciferous vegetables get a bad rap for causing mild gas when you don’t eat them very often. However, they are surprisingly beneficial. There are a large number of things that they can help, from cardiovascular health to reducing inflammation.

If you’re looking for a few new sides to add to your meal plan, consider one of these four cruciferous vegetables.

#1 Broccoli Sprouts

Recent research has indicated that these tiny veggies could be very helpful for controlling blood sugar levels in type 2 diabetics. Plus, they are full of the precursor to sulforaphane, which is the chemical they suspect offers this benefit. While they may be tiny, they can contain up to 100 times more sulforaphane than other cruciferous vegetables. Sprinkle them raw on salads or soups to add them to your diet without much fuss.

#2 Broccoli

Naturally, the mature broccoli is next. This veg looks like a miniature tree, but a cup of it contains some sulforaphane and up to 200 mg of omega-3 fatty acids. These plant-based fatty acids are great anti-inflammatories, which helps your cardiovascular system and brain. Lightly steam a bowl of broccoli in the microwave for about two minutes and serve with your favorite dipping sauce!




#3 Brussels Sprouts

You may think yuck when confronted with boiled sprouts, but they are good for you. A cup of brussels sprouts contains about 260 mg of omega-3 fatty acids and 23% of your daily folic acid. They are also one of the cruciferous veggies with the most vitamin C, about 129% of your recommended daily intake. Most people know that vitamin C is an antioxidant that helps support the body and immune system. Quarter and sauté some sprouts with a little oil, lemon, and pepper for a flavorful side.

#4 Kale

It’s easy to think of kale as a green, leafy vegetable found in Asian salads, but it’s also cruciferous. This leaf is loaded with 137% of your daily recommended vitamin A. Another antioxidant, this vitamin is good for cell growth and supports your vision. It also offers about 71% of your daily vitamin C. Pan-fried kale with diced bacon is a hearty side dish for dinner.

References

The Super-Veggies: Cruciferous Vegetables. URL Link. Accessed June 26, 2017.

Could Broccoli Be a Secret Weapon Against Diabetes? URL Link. Accessed June 26, 2017.

Vitamin A (Retinoid). URL Link. Accessed June 26, 2017.