The #1 Vegetable for Lowering Blood Sugar, Recommended by a Dietitian

Growing up, you may have been told to eat your broccoli more than once. And as adults, there’s still plenty of truth to this childhood advice—especially if you’re looking for a vegetable that helps with blood sugar management.

But managing blood sugar isn’t all broccoli is good for. This cruciferous veggie has long been known for its slew of impressive health benefits, from its cancer-protective properties to its nutrients that may support heart and brain health. Broccoli is also packed with essential nutrients—like vitamins A, C, K, folate, fiber and potassium—all of which your body needs to function well.

And while this nonstarchy cruciferous vegetable has even more health benefits to offer, let’s hone in on just one of them. Keep reading to discover why broccoli is our top veggie choice for helping with blood sugar management.

Fiber

As a nonstarchy veggie, broccoli is one of the top contenders to include in balanced meals and snacks. It contains fewer than 6 grams of carbohydrates per 1-cup raw serving and about 2 grams of fiber, according to the USDA. The combination of being low in carbs and offering fiber, which slows digestion, means that eating broccoli will have minimal effect on your blood sugar levels.

Eating broccoli and other fiber-rich foods also promotes fullness and regularity. The American Diabetes Association recommends people with prediabetes and diabetes follow the Diabetes Plate Method by filling up half of their plate with nonstarchy vegetables—broccoli being one of them.

Sulforaphane

Evidence suggests that broccoli may contribute to lower blood sugar levels when eaten regularly over the long term, thanks to certain compounds it contains. One of these is sulforaphane, a sulfur-containing compound present in cruciferous vegetables that gives them their distinctive aroma and bitterness. Sulforaphane could play a role in helping to manage high blood sugar and insulin resistance, as well as decreasing oxidative stress, which is damaging to blood vessels and is responsible for some of the heart complications of diabetes, according to a 2023 review in Phytomedicine Plus.

Hydration

Eating broccoli is another way for people with elevated blood sugars to stay hydrated, says Angelina Bañuelos-Gonzalez, M.S., RDN, a certified diabetes care and education specialist at Nudj Health. Being dehydrated concentrates your blood sugar, causing a rise in blood glucose levels, according to the Centers for Disease Control and Prevention.

It works the other way around, too. When your blood sugar rises, it places you at a higher risk for dehydration, says Bañuelos-Gonzalez, as high blood sugar makes you urinate more. Broccoli is 90% water, per the USDA, so eating fresh fruits and veggies like broccoli can also help keep you hydrated (you still need to drink water though!).

Affordability

Broccoli is inexpensive, giving you a lot of nutrient bang for your buck. Fresh broccoli is more versatile than frozen but don’t shy away from frozen broccoli. Once it’s picked, it’s flash-frozen, preserving all of the veggie’s vitamins and minerals. Plus, it keeps longer in the freezer. Look for plain frozen broccoli florets to get creative in the kitchen with your own recipes, or try one of our 20 Broccoli Recipes You’ll Want to Make Forever.

Versatility

Broccoli is versatile and can be used in many ways. Enjoy the florets raw, steamed, sautéed or roasted. Add them to soups, stews, salads, casseroles and more. Roasting broccoli is Bañuelos-Gonzalez’s favorite way of enjoying it as roasting brings out the crucifer’s natural sweetness.

Looking for more ideas? The sky’s the limit when it comes to broccoli. “Pair [broccoli] with salmon and brown rice. At breakfast, chop broccoli into small pieces and use in scrambled eggs or an omelet paired with fruit,” suggests Jocelyne Loran, RD, CDCES, a registered dietitian and certified diabetes care and education specialist at the University of Maryland’s Charles Regional Medical Center.

If you are looking for a nutritious and satisfying snack, combine your favorite plain Greek yogurt with dried herbs like chives, dill, parsley, and garlic and onion powders for a homemade—and higher-protein—ranch dip. Or opt for our Light & Airy Whipped Cottage Cheese. Then, dunk some broccoli florets. You can also make a slaw or salad with grated broccoli stems. Shred them yourself or buy a bag of them to use in this 3-Ingredient Green Goddess White Bean Salad.

Precautions When Increasing Broccoli Intake

If you don’t eat broccoli regularly, you may experience gas and bloating in the beginning, according to Bañuelos-Gonzalez. For easier digestion, she recommends cooking the broccoli to start and adding raw broccoli to the diet slowly once you can tolerate it. For some, eating just the broccoli florets and avoiding the stems can help, too, especially if you need to watch your FODMAPs.

Also, keep in mind that broccoli is rich in vitamin K, a vitamin that promotes blood clotting in the body. If you take a blood thinner like warfarin (Coumadin), the vitamin can interfere with how the medication works. Loran recommends keeping a tab on your intake of vitamin K-rich foods while taking these medications. Both Bañuelos-Gonzalez and Loran suggest speaking with a registered dietitian or your primary care provider to determine if and how much broccoli and other vitamin K-rich foods are okay to incorporate into your meals if you’re taking a blood-thinner medication. If you’re going to eat broccoli and other foods high in vitamin K regularly, your medication dose may need to be adjusted.

Our Expert Take

Broccoli is an excellent low-carb vegetable option to include as part of a balanced and nutritious meal pattern that may help with blood sugar management. The cruciferous vegetable could also help keep you feeling fuller longer and give you steady energy. Discover how to incorporate broccoli into your diet by browsing our Meal Plans for Diabetes and Healthy Broccoli Recipes.

EatingWell.com, November 2023