Saed News: Recent studies show that the compound found in broccoli sprouts may be effective in treating prediabetes.
According to a report from the Family Magazine service of Saad News, citing Mehr news agency, researchers at the University of Gothenburg in Sweden discovered that sulforaphane, a compound found in broccoli sprouts, may help reduce blood sugar levels in individuals with prediabetes.
Medical News Today announced that the study showed that this compound works better for individuals with specific metabolism types and particular gut bacteria.
While the study indicates that sulforaphane could be used for more personalized treatment, experts emphasize that a healthy diet and regular exercise are still the key to managing prediabetes.
Prediabetes occurs when an individual’s blood sugar levels are above the normal range but have not yet reached the threshold for a type 2 diabetes diagnosis.
Previously, researchers found that sulforaphane, a substance in broccoli sprouts, could assist with type 2 diabetes. In a 2017 study, patients who took higher doses of sulforaphane had significantly lower blood sugar levels.
The new research involved 89 individuals with fasting blood sugar levels, a key marker of prediabetes.
Participants were also overweight or obese and between 35 to 75 years of age.
For 12 weeks, participants were randomly given either sulforaphane or a placebo, while neither the researchers nor the participants knew which treatment was being administered. A total of 74 participants completed the study successfully.
The study showed that participants who consumed sulforaphane had a significantly greater reduction in fasting blood sugar levels compared to those who received the placebo.
The difference between the two groups was statistically significant. When analyzing specific clinical subgroups, an even clearer effect was observed.
The most significant improvements were seen in individuals with early signs of age-related diabetes, relatively lower BMI, low insulin resistance, low prevalence of fatty liver disease, and lower insulin secretion.
Lead researcher Dr. Anders Rosengen from the University of Gothenburg said, “We found that sulforaphane, a compound found in high quantities in cruciferous vegetables like broccoli, reduces blood glucose levels in individuals with prediabetes. In the early stages of diabetes, glucose production from the liver increases. Sulforaphane specifically interferes with this increased glucose production and reduces it. By doing so, fasting blood glucose is maintained at lower levels, which is beneficial.”
Rosengen added, “We also found that people with a high abundance of a specific gut microbe that converts the inactive precursor into active sulforaphane had a stronger effect.”
Frequently Asked Questions About Broccoli
Does broccoli cause weight loss? No single food can directly burn fat or cause weight loss. If you include broccoli in your diet alongside proper exercise and a healthy weight loss plan, it will undoubtedly make your journey to fitness smoother.
What ingredients should be used to make a diet-friendly dish with broccoli? If you're stir-frying or sautéing broccoli, it’s best to use vegetable oils, especially olive oil. Adding garlic to broccoli not only enhances flavor but also contributes to the health of the dish.
What’s the best way to cook broccoli? Steaming broccoli is not only quick and easy, but it's also one of the healthiest ways to prepare it, as it preserves both the color and texture of the vegetable, as well as its nutrients and vitamins.
What can you cook with broccoli? Broccoli can be consumed raw, as a dip or sauce, in salads, stews, casseroles, rice dishes, steamed, roasted, boiled, stir-fried, in pasta, or as a soup.
1.Recipe: Broccoli and Potato Dish
A healthy and delicious dish you can make with broccoli and potatoes is a broccoli and potato stew. Here’s the recipe for 4 servings, which will take about 35 minutes to prepare.
Ingredients for Broccoli and Potato Stew:
Chopped broccoli: 2 cups
Medium potatoes: 2
Medium onion: 1
Garlic: 2 cloves
Chicken broth: 4 cups
Milk: 1 cup
Olive oil: 2 tablespoons
Salt and pepper: to taste
Heat a suitable pot on the stove and add some olive oil. Add the chopped onion and garlic, sautéing them until golden and soft.
Meanwhile, cut the potatoes into large cubes and add them to the pot with the onion and garlic. Sauté for a few minutes until the potatoes change color.
Add the broccoli and either chicken broth or water to the pot, cover, and cook on low heat for 15 to 20 minutes.
Once the vegetables are cooked, add the milk and stir well to combine. After 5 minutes, add salt and pepper to taste. You can enjoy this dish with a slice of toast. Enjoy your meal!
Recipe for Broccoli and Chicken Dish
This delicious dish is full of nutrients and protein. If you're not following a low-carb diet, you can enjoy it with rice. Otherwise, whole grain bread is a good choice to accompany this meal.
Ingredients for Broccoli and Chicken Dish:
Chicken: 2 pieces
Chopped broccoli: 2 cups
Medium onion: 1
Garlic: 2 cloves
Water: 1 cup
Lemon juice: 2 tablespoons
Olive oil: 2 tablespoons
Turmeric: ¼ teaspoon
Salt and pepper: to taste
Instructions: Boneless chicken breast is a good choice for this dish. However, you can also use thighs or other parts of the chicken to make this delicious dish with broccoli. This amount of ingredients is suitable for 2 people, and the meal will be ready in less than 45 minutes.
Chop the garlic and onion, then sauté them in a heated pan with olive oil until softened. Add the chicken to the mixture of garlic and onion and stir.
After 3 minutes, sprinkle turmeric over the mixture and stir again until the chicken turns golden. Now, add the chopped broccoli to the pot and cook until it softens a bit. When the broccoli changes color, add lemon juice, salt, and pepper.
Cover the pot and let the chicken and vegetables cook for about 25 minutes, allowing the sauce to thicken.
Recipe for Broccoli and Rice Dish
This is one of the broccoli recipes served with rice, which will be discussed below. The amount of ingredients is enough for 2 people, and it will take about 30 minutes to prepare.
Ingredients for Broccoli and Rice Dish:
Chopped broccoli: 2 cups
Rice: 2 cups
Chicken or beef broth: 2 cups
Medium onion: 1
Garlic: 1 clove
Oil: 2 tablespoons
Turmeric: ¼ teaspoon
Salt and pepper: to taste
Instructions: Rinse the rice and soak it for 15 to 20 minutes to soften. Heat the oil in a suitable pot and sauté the chopped garlic and onion until softened. Then, add the chopped broccoli.
Once the broccoli changes to a deep green color, add the turmeric, salt, and pepper and let it cook for 2 to 3 minutes to allow the flavors to blend.
Drain the excess water from the rice and add it to the pot. Sauté the rice gently with the other ingredients for 2 minutes, then add the broth (chicken or beef).
Cover the pot and let the rice steam. To prevent the rice from becoming sticky, place a towel on the lid. Your meal will be ready in 20 to 25 minutes.
Stir the contents of the pot 2 to 3 times during the cooking process to ensure the rice is cooked evenly.
4.Recipe for Broccoli and Ground Meat Dish
For red meat lovers, you can still enjoy a healthy broccoli dish. To make this dish, gather the following ingredients and get cooking. It will be ready in 40 minutes.
Ingredients for Broccoli and Ground Meat Dish:
Ground or sliced meat: 300 grams
Chopped broccoli: 2 cups
Medium onion: 1
Water: 1 cup
Turmeric and red pepper: ¼ teaspoon
Brewed saffron: 1 tablespoon
Tomato paste: 1 tablespoon
Oil: 2 tablespoons
Salt and pepper: to taste
Instructions: This dish can be made with either ground meat or thinly sliced meat strips, depending on your preference.
Sauté the chopped onion with oil in a pot until softened. Add turmeric to the onions until they turn golden. Then, add the ground meat to the pot and sauté.
Once the meat changes color, add the chopped broccoli and stir until they soften. Add the spices one by one to the meat and broccoli mixture.
After 2 minutes, add the tomato paste and stir until its aroma rises. When the tomato paste is well-mixed into the dish, add water and cover the pot to let it cook for 10 minutes.
In the last 5 minutes of cooking, uncover the pot to allow the sauce to thicken. Add salt, pepper, and, if desired, 1 tablespoon of fresh lemon juice on top.
You can enjoy this broccoli and meat dish with bread or rice.
5.Recipe for Pasta with Broccoli
Pasta lovers will surely enjoy the flavor of this delicious dish. One of the broccoli-based recipes is pasta, which is prepared quickly and easily in no time.
Ingredients for Pasta with Broccoli:
Pasta: 200 grams
Chopped broccoli: 2 cups
Garlic: 2 cloves
Olive oil: 3 tablespoons
Red pepper: ¼ teaspoon
Salt and black pepper: to taste
Milk or diluted cream: ⅓ cup
Parmesan cheese: ½ cup
Instructions: Boil water in a large pot. According to the cooking instructions on the pasta package, add salt, pasta, and oil to the boiling water and cook until the pasta is ready.
It generally takes 10 to 15 minutes to cook pasta. Meanwhile, heat a pan with olive oil and add the chopped garlic. When the aroma of garlic rises, add the broccoli, red pepper, salt, and black pepper, and sauté.
Drain the cooked pasta and add it to the pan, mixing everything together until the pasta and broccoli are evenly combined.
Add milk or cream, depending on your preference, and let it cook for 3 minutes to blend the flavors. Once ready, sprinkle grated Parmesan cheese over the pasta.
6.Recipe for a Diet-Friendly Broccoli Dish
One of the simplest diet-friendly broccoli dishes is grilled broccoli, which takes less than 7 minutes to prepare.
Ingredients for Quick and Tasty Broccoli Dish:
Chopped broccoli: 3 cups
Crushed garlic: 2 cloves
Olive oil: 2 tablespoons
Salt and pepper: to taste
Water: 1.3 cups
Lemon juice: 2 tablespoons
Vinegar: 2 tablespoons
Honey or sugar: 1 teaspoon
Instructions: Season the broccoli with salt, pepper, and olive oil, and place it on a baking sheet. Preheat the oven to 170°C (338°F) and place the tray in the middle of the oven. After 5 minutes, the broccoli will be ready.
Meanwhile, heat a pan on the stove, add a little oil, and then add the crushed garlic. When the garlic aroma rises, mix the water, lemon juice, vinegar, honey, salt, and pepper, and pour it into the pan with the garlic.
Once the sauce thickens, turn off the heat. Pour the sauce over the broccoli and serve. Enjoy!
This broccoli dish is low in calories and full of nutrients. You can enjoy it as a light and healthy meal in your diet.
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7. Recipe for Diet Salad with Broccoli
Broccoli salad is another type of diet salad with broccoli. You can enjoy this salad as a snack or a light meal.
Ingredients for Diet Broccoli Salad:
Chopped lettuce: 3 cups
Chopped broccoli: 2 cups
Quinoa: ½ cup
Fresh lemon: 1
Pumpkin seeds: 2 tablespoons
Tahini: 1 tablespoon
Garlic powder: ½ teaspoon
Vinegar or apple cider vinegar: 6 tablespoons
Honey: 1 tablespoon
Cranberries or raspberries: to taste
Salt and pepper: to taste
Instructions for Broccoli Salad: If you don’t have pumpkin seeds, you can use sunflower seeds. To vary the salad, you can replace quinoa with other whole grains.
Start by making the salad dressing. Mix tahini and honey well, add salt and pepper, and slowly add vinegar while stirring until you have a smooth dressing.
Choose a serving bowl. Start by placing the chopped lettuce in the bowl, followed by a layer of quinoa. Next, add the raw broccoli. Pour the dressing as the final layer and top with lemon slices and cranberries. Your salad is ready to serve!
8. Recipe for Salmon and Broccoli Dish
Preparing food with broccoli is not difficult, and you can make many diet-friendly dishes with broccoli at home. If you enjoy the taste of salmon, give this dish a try.
The following ingredients are sufficient for 2 people, and the dish will be ready in about 30 minutes.
Ingredients for Salmon and Broccoli Dish:
Salmon: 2 pieces
Broccoli: 3 cups
Chopped dill: ½ cup
Chopped lettuce: 2 cups
Quinoa: ½ cup
Lemon juice: 2 tablespoons
Garlic powder: ½ teaspoon
Curry powder: ½ teaspoon
Ginger powder: ½ teaspoon
Mint powder: 1/3 tablespoon
Olive oil: 3 tablespoons
Salt and pepper: to taste
Instructions for Salmon and Broccoli Dish: Season the salmon with olive oil, salt, pepper, and a little garlic powder, then place it on a baking tray. Bake for 10-15 minutes at 170°C (338°F).
Season the broccoli with olive oil, salt, and pepper and add it to the tray in the last 5 minutes of the salmon’s cooking time.
While the fish and broccoli are cooking, prepare the sauce by mixing all the spices (garlic powder, curry, ginger, mint, salt, and pepper) together. Combine this mixture with 2 tablespoons of olive oil, lemon juice, and optionally 1 tablespoon of tahini.
Choose a serving plate. Begin by layering lettuce and quinoa, then add the baked salmon and broccoli. Top with chopped dill and pour the sauce over everything. Enjoy!
9. Recipe for Penne with Broccoli and Potatoes
Fast food lovers will be excited to try this diet dish with broccoli. Penne with broccoli and potatoes can be made in two ways: the first is a vegan version, while the second includes chicken or shrimp for a tasty variation.
Ingredients for Penne with Broccoli and Potatoes:
Chopped mushrooms: 1 cup
Chopped potatoes: 1 cup
Chopped broccoli: 1 cup
Penne pasta: 250g
Garlic: 2 cloves
Parmesan cheese: ½ cup
Olive oil: 2 tablespoons
Lemon juice: 2 tablespoons
Milk: ½ cup
Salt and black pepper: to taste
Instructions for Penne with Broccoli and Potatoes: Cook the pasta in boiling water with salt, pepper, and olive oil until done. While the pasta is cooking, heat a pan and sauté garlic in olive oil until fragrant.
Add the chopped potatoes, mushrooms, and broccoli to the pan, stir until they change color, then add lemon juice and mix. Immediately pour in the milk to combine with the vegetables.
Once the pasta has cooked for about 10 minutes, drain it and give it a quick rinse with cold water. Mix the pasta and vegetables together and place in a suitable dish. Top with Parmesan cheese and bake at 170°C (338°F) for 15 minutes until the cheese is golden and crispy.
Your penne with broccoli and potatoes is ready. Enjoy! If you’d like to add chicken or shrimp, it’s recommended to use chicken breast and marinate it with garlic and onion, then layer it with the pasta.
For an extra boost in flavor, you can prepare pesto sauce and drizzle it on the pasta.
10. Recipe for Broccoli Soup
If you're looking for a light meal or a quick, delicious diet dish, this broccoli soup recipe is for you. The soup will be ready in 15-20 minutes.
Ingredients for Diet Broccoli Soup:
Chopped broccoli: ½ cup
Chopped potatoes: ½ cup
Medium onion: 1
Chopped celery: ½ cup
Chopped carrots: ½ cup
Milk: 1 cup
Cheese: ⅓ cup
Beef or chicken broth: 1 liter
Garlic: 2 cloves
Olive oil: 1 tablespoon
Salt and pepper: to taste
Instructions for Diet Broccoli Soup: Heat a pot and add olive oil and all the chopped vegetables (garlic, onion, potatoes, carrots, celery, and broccoli). Sauté the vegetables, then add salt and pepper.
Add the broth and let it cook for 10 minutes. After this, add the milk and cook for another 5 minutes.
Put the soup into a blender and pulse until it reaches a thick, smooth consistency. Serve the soup in bowls, and sprinkle with cheese and chopped chives on top.
Toast some bread or serve with traditional stone-baked bread for an excellent accompaniment. Enjoy!