Will making this ‘one single change’ bring down your blood sugar levels?

Your diet plays a huge role in maintaining your overall wellness. Which is why, adopting a few healthy habits can make a huge difference, holistically. As such, when we came across a health tip from nutrition coach Charmaine Ha Dominguez, we decided to learn more. According to Dominguez, eating a few cooked broccoli before every meal can drastically bring down your blood sugar levels and help prevent spikes.

“This is the one single change you need to make. Throw some broccoli in the microwave and have it before every meal. Broccoli has the fibre you need to balance your blood sugar levels or slow down glucose absorption. Since it is a cruciferous vegetable, it has glucosinolates which help regulate inflammation,” Dominguez said on Instagram, adding that she prefers microwaving frozen broccoli.

Is this an effective tip to bring down blood sugar levels?

Broccoli is full of antioxidants (Source: Freepik)

Broccoli is rich in dietary fibre, which helps slow sugar absorption into the bloodstream and is packed with vitamins, minerals, and antioxidants that promote overall health. “Adding broccoli more often into your diet can be beneficial, as part of a balanced diet. However, broccoli is not a magic pill to cure or reduce your diabetes,” said Dr Nandini Sarwate, chief nutritional advisor, Utopian Drinks.

“Broccoli can be a valuable part of a healthy diet, but relying solely on it or any single food to manage blood sugar is not advisable. Don’t rely on Instagram/WhatsApp videos for advice. Please meet with a doctor or a nutritionist in case of medical conditions and dietary inputs,” urged Dr Sarwate. 

According to Dr Sarwate, sustainable blood sugar management typically requires a combination of healthy eating, regular physical activity, and, when necessary, medication. 

Is microwaved broccoli good to have?

No! urged Dr Sarwate explaining that eating microwave-heated broccoli is not a sure-shot remedy for drastically lowering blood sugar levels. “There is a lot of research that needs to be done for this to be confirmed,” said Dr Sarwate. 

Is frozen broccoli good to have? 

It’s always better to have fresh and local food, experts urge. “Broccoli is not native to India; I would always suggest having cauliflower over broccoli because they have similar properties and similar benefits and you will always find fresh cauliflower from your farmers market,” said Dr Sarwate. 

Dr Sarwate elucidated that frozen broccoli is a “premium option”. “Frozen foods lose their texture and are different from the fresh ones, but still a good option to include in your diets for fibre, vitamins, and mineral intake,” said Dr Sarwate. 

 

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A post shared by Charmaine Ha Dominguez, MPH, RDN (@reversingdiabetesrevolution)

How to bring down blood sugar levels naturally?

This requires a holistic approach and some lifestyle changes including a balanced diet, physical activity, weight management, and medications if prescribed.

A few tips that can help manage sugar levels, according to Dr Sarwate are:

*Eat fibre-rich foods including vegetables, fruits, whole grains, and legumes to slow sugar absorption.
*Monitor carbohydrate intake to prevent spikes in blood sugar.
*Exercise regularly to improve insulin sensitivity.
*Maintain a healthy weight.
*Some studies suggest that cinnamon, and overnight soaked fenugreek may help lower blood sugar levels, said Dr Sarwate.
*Limit intake of sugary foods as they cause rapid spikes in blood sugar levels.

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