New research from Edith Cowan University in Australia has found that vegetables like broccoli, kale, and cabbage may help control blood sugar levels.
This is especially important for people who are at risk of getting type 2 diabetes or heart disease.
The study was led by PhD student Emma Connolly. She wanted to see if cruciferous vegetables such as broccoli, cabbage, cauliflower, and kale are better for blood sugar control than other common vegetables like carrots, potatoes, pumpkin, and sweet potatoes.
In this study, adults who did not have diabetes but had high blood pressure were asked to eat different types of vegetables. For two weeks, they ate four servings a day of either cruciferous vegetables or root and squash vegetables.
They had to eat these vegetables with both lunch and dinner. Then, they switched to the other type for another two weeks. This type of study, called a crossover trial, helps researchers see which option works better for each person.
During the study, each person wore a blood sugar monitor. This small device tracked their sugar levels all day and night. The researchers found that when people ate the cruciferous vegetables, their blood sugar levels were more stable.
That means their sugar levels did not rise and fall as much compared to when they ate the root and squash vegetables. They also had smaller spikes in blood sugar after eating meals.
This is important because big changes in blood sugar levels during the day are not good for the body. People with type 2 diabetes often have trouble controlling their blood sugar, and keeping sugar levels steady is a key goal for them. Stable blood sugar helps prevent complications and leads to better health overall.
Emma Connolly said that more research is needed to understand exactly how cruciferous vegetables help control blood sugar. Scientists also want to know how these vegetables could be added to general health advice and food guidelines.
Today, poor blood sugar control affects over 540 million people around the world. This problem increases the chance of getting type 2 diabetes and heart disease. It also costs a lot of money. In Australia alone, it is estimated that the cost of diabetes and related heart disease will go over 18 billion dollars by 2031.
Dr. Lauren Blekkenhorst, one of the researchers, pointed out that most Australians do not eat enough vegetables. In fact, fewer than 1 in 15 adults eat the recommended amount.
Cruciferous vegetables like broccoli, kale, bok choy, gai lan, and cabbage are the least eaten. She said that adding these types of vegetables to your meals almost every day could make a big difference to your health.
In summary, this study shows that eating more cruciferous vegetables may help people control their blood sugar levels better. Even though more studies are needed, the findings suggest that simple changes in your diet could lower the risk of diabetes and heart problems.
The study is published in Diabetes, Obesity and Metabolism.
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