Eating more broccoli, kale, and other cruciferous vegetables could help regulate blood sugar levels and reduce the risk of serious health problems, according to new research from Edith Cowan University (ECU).
The study, published in Diabetes, Obesity and Metabolism, suggests that these vegetables may be particularly beneficial for people at risk of type 2 diabetes and cardiovascular disease.
Ph.D. student Emma Connolly led the research, which compared the effects of cruciferous vegetables such as broccoli, cabbage, cauliflower, and kale with root and squash vegetables like potatoes, pumpkin, sweet potatoes, and carrots.
In a randomized, controlled trial, participants ate four servings per day of either cruciferous or root/squash vegetables with their lunch and dinner meals for two weeks.
To measure results, participants wore glucose monitors throughout the study, providing a detailed picture of how their blood sugar levels changed during each phase.
The findings were clear: when people ate cruciferous vegetables, their blood sugar levels were more stable, with fewer fluctuations and smaller spikes after meals, compared to when they ate root and squash vegetables.
Connolly explained why this matters: “A central goal of blood sugar control, especially for people with diabetes, is to smooth out spikes and reduce variability in blood sugar levels throughout the day. Stable blood sugar is linked to better health and well-being.”
While the study did not include people with diabetes, the results suggest cruciferous vegetables could play a role in improving blood sugar regulation more broadly.
More research is needed to understand the exact mechanisms behind the effect and how best to incorporate these vegetables into long-term dietary recommendations.
Globally, poor blood sugar control affects an estimated 541 million people and increases the risk of both type 2 diabetes and heart disease.
In Australia alone, the combined cost of type 2 diabetes and cardiovascular disease is expected to exceed AUD $18.7 billion by 2031.
Despite the potential benefits, most Australians are not eating enough vegetables. Fewer than one in 15 adults meet daily vegetable intake recommendations, and cruciferous vegetables are among the least consumed.
Dr. Lauren Blekkenhorst, a senior researcher at ECU, emphasized the importance of improving intake: “Adding vegetables like broccoli, kale, bok choy, gai lan, and cabbage to your meals most days could make a big difference to your health.”
The message is simple: swapping in more cruciferous vegetables could be an easy, affordable way to keep blood sugar levels in check and lower the risk of diabetes and heart disease.
