Broccoli Sprouts Linked To Lower Blood Sugar, Study Finds
Broccoli Sprouts Linked To Lower Blood Sugar, Study Finds
- Broccoli sprouts may be small, but they’re loaded with glucoraphanin — a nutrient that converts to sulforaphane, known for its antioxidant and anti-inflammatory effects.
- Research shows they may help support healthy blood sugar levels, particularly in people with certain beneficial gut bacteria, such as Bacteroides and Bifidobacterium.
- Since broccoli sprouts are usually eaten raw, they retain their active enzymes, allowing your body to fully activate their beneficial compounds.
Wandering through the produce department, you might stumble upon broccoli sprouts — tiny greens packed in clear containers that are easy to overlook. These delicate seedlings are harvested just three to five days after germination, but don’t let their small size fool you.
“They look like alfalfa sprouts and have a mild, slightly peppery flavor,” says Amy KimberlainMS, RDN, CDCES, a diabetes educator and owner of Amy’s Nutrition Kitchen. Broccoli sprouts are attracting considerable attention for their potential health benefits, particularly for metabolic health.
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In recent years, researchers have been especially interested in how these young greens may influence blood sugar levels — a key concern for people with prediabetes or insulin resistance. That curiosity has spurred a growing body of research exploring what sets broccoli sprouts apart.
How exactly do broccoli sprouts help blood sugar levels?
Emerging research suggests that broccoli sprouts may help lower blood sugar in people with prediabetes, thanks to the nutrients glucoraphanin and sulforaphane. When sprouts are chewed or chopped, glucoraphanin is converted into sulforaphane, which has been linked to antioxidant, anti-inflammatory, anti-aging, and anti-diabetic benefits.
“Sulforaphane helps reduce glucose production in the liver and lowers oxidative stress, which in turn supports better insulin sensitivity,” explains Vandana Sheth, RDN, CDCES, FAND, an expert in plant-based nutrition and diabetes and the author ofMy Indian Table: Quick & Tasty Vegetarian Recipes. “Studies using broccoli sprout extract or powder show modest improvements in fasting glucose and insulin resistance.”
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But here’s the fascinating part: Not everyone benefits equally from eating broccoli sprouts — it ultimately comes down to your gut microbiome.
Which gut bacteria work hand in hand with broccoli sprouts?
Researchers discovered that only people with certaintypes of gut bacteria seem to experience the full blood-sugar benefits of broccoli sprouts.
“Some gut microbes, including strains of Bacteroides, Lactobacillus, and Bifidobacterium, help convert glucoraphanin to sulforaphane,” explains Sheth. People with higher levels of sulforaphane-activating Bacteroides and butyrate-producing bacteria — and lower levels of facultative anaerobes (microbes that disrupt metabolic health) — tended to see the greatest reductions in fasting blood sugar.
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“While it’s been found that certain beneficial gut bacteria like Faecalibacterium and Eubacterium work together with broccoli sprouts to improve fasting blood sugar levels, having diverse gut bacteria can help protect you from developing diabetes,” explains Erin DavisMS, RDN, CDCES, a dietitian and diabetes educator.
While we can’t peek inside our gut microbiome, we can nurture it to help healthy bacteria thrive. Davis recommends adding resistant starch (such as oats, legumes, and green bananas), polyphenol-rich foods (such as dark chocolate, berries, and tea), and fermented foods (such as kefir, kimchi, kombucha, and yogurt) a few times a week. Doing so can help your gut diversify and flourish — and let your body reap the benefits of broccoli sprouts.
Broccoli sprouts versus other forms of broccoli
All members of the broccoli family contain health-boosting compounds, but sprouts have far glucoraphanin than the others.
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“The sprouts can deliver around 100 times glucoraphanin than broccoli does,” explains Kimberlain. Romanesco and broccolini also have far less of the nutrient than broccoli sprouts, while broccoli rabe contains other related glucosinolates.
Broccoli sprouts are also typically eaten raw, which helps preserve their active enzymes, adds Sheth.
How often should you eat broccoli sprouts?
While some studies indicate that daily intake offers benefits, most dietitians agree that sprinkling them on your plate a few times a week is enough. They’re easy to sprinkle on toast or a salad, stuff into a pita, or even blend into a smoothie.
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But is there such a thing as too much broccoli sprouts? There’s no upper limit, but variety is key. We don’t want sprouts to crowd out other nutrient-dense foods that also support healthy blood sugar. A well-balanced diet that includes foods from all food groups is key to keeping your blood sugar stable.
What other foods help lower blood glucose or mitigate prediabetes?
- High-fiber foods: fruits, vegetables, beans, lentils, whole grains, nuts, and seeds
- Lean proteins: fatty fish, chicken, turkey, eggs, and low-fat dairy products like cottage cheese, Greek yogurt, and dairy milk
- Nutritious fats: olive oil, avocados, avocado oil, nuts, and seeds
Disclaimer: This news article has been republished exactly as it appeared on its original source, without any modification.
We do not take any responsibility for its content, which remains solely the responsibility of the original publisher.
Author:Roxana Ehsani, MS, RD, CSSD, LDN
Published on:2026-01-02 15:01:00
Source: www.foodandwine.com
Disclaimer: This news article has been republished exactly as it appeared on its original source, without any modification.
We do not take any responsibility for its content, which remains solely the responsibility of the original publisher.
Author: uaetodaynews
Published on: 2026-01-02 19:24:00
Source: uaetodaynews.com
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