Broccoli, a vegetable that is green in color and has a flower shaped top, has a special flavor unlike any other vegetable. It also possesses very healthy qualities making it one of the best vegetables we can eat. It is considered a low calorie food and is high in fiber and vitamins including; vitamin C, vitamin D, lutein, beta-carotene and selenium. Broccoli is full of sulforaphane and phytonutrients that help the body fight off cancer. This article discusses the carb contents, as well as other nutrients in broccoli and delicious broccoli recipes.
How Many Carbs in Broccoli?
Good Carbs or Bad Carbs?
Most of us know that vegetables are a carbohydrate food. The difference we need to understand is if broccoli has good carbohydrates or bad carbohydrates. How we determine this is by using a scale called the “glycemic index.” This scale tells us how high a food raises the blood sugar levels. Bad carbohydrates can spike the blood sugar quickly and the insulin in the blood goes down so the body has trouble processing the food properly. Good carbohydrates tend to burn slower and cause a gentle spike in the blood sugar levels. Processed foods and refined flour can spike the blood sugar quickly and have little nutritional value. Broccoli is only 15 out of 100 on the Glycemic Index. This means there is very little effect on the blood sugar levels.
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How Many Carbs in Broccoli Explained | ||||
|---|---|---|---|---|
|
Carbs |
Fiber |
Protein |
Calories |
|
|
100g |
7g 2% Daily Value |
2.6g 10% Daily Value |
2.8g 5% Daily Value |
34 |
|
1 Stalk (150g) |
10g 3% Daily Value |
3.9g 15% Daily Value |
4.3g 8% Daily Value |
50 |
|
1 Bunch (600g) |
40g 13% Daily Value |
16g 64% Daily Value |
17g 34% Daily Value |
205 |
Healthy Broccoli Recipes
Now you know how many carbs in broccoli, how to prepare it to best enjoy its benefits? Broccoli is often eaten cooked because the taste is very strong when raw; however the vegetable contains the most nutrients when it is not cooked. The cooking of broccoli can lower the amount of nutrients, so it is important to prepare broccoli properly in order to keep as many of the nutrients as possible.
1. Garlic Broccoli
This delicious and health broccoli only requires four ingredients. The garlic and olive oil add wonderful flavor and adds antioxidants and healthy fats to your diet. Watch this video to see how to make garlic broccoli:
2. Steamed Broccoli
This wonderful steamed broccoli recipe is also a good choice for vegetarian protein from the added quinoa. Steaming holds in the delicious flavor of broccoli. What the video below for great tips on cutting and steaming broccoli:
3. Atkins Diet: Broccoli Casserole
This cheesy broccoli casserole is both delicious and low-carb. It is easy to make and works as either a side or main dish. Watch this video on how to make broccoli casserole: