6 elm-pr-5 elm-pointer-events-auto elm-cursor-pointer elm-font-sans elm-bg-transparent elm-text-lg elm-border-0 elm-px-0 elm-w-full elm-py-3. 6 elm-text-dd-gray-900 elm-cursor-pointer elm-pointer-events-auto elm-text-lg elm-transition elm-no-underline elm-py-3. Broccoli and cheese omelette you a broccoli lover, or not really a fan?

Although it can be an acquired taste, broccoli is filling and provides several nutrients for very few calories. It’s also been credited with impressive health benefits. But is there strong evidence to support these claims? In this guide, you’ll learn all about broccoli, plus tips for including it in your diet. Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. A healthier life starts now with your free trial!

Italy around the sixth century B. Like cabbage, broccoli is a member of the cruciferous family of vegetables that also includes Brussels sprouts, cauliflower, and kale. When chopped or cooked, these vegetables release compounds that have a familiar and fairly strong sulfur aroma. Calabrese broccoli: Also known as Italian green broccoli, Calabrese is the most familiar type in the US. Sprouting broccoli: Similar in appearance to Calabrese broccoli, sprouting broccoli has thinner stalks and smaller heads with florets that are either green or dark purple. Broccoli nutrition facts Broccoli is a good source of several vitamins and minerals and is especially rich in vitamin C. Because vitamin C and the B vitamins are water-soluble, broccoli can lose some nutrients while cooking — depending on the method used.

Other nutrients are more stable when exposed to heat and water. 3Broccoli can also lose significant amounts of folate and other B vitamins during boiling. 4 Yet, even after boiling, broccoli remains pretty high in vitamin C compared to many other foods. So, go ahead and steam, microwave, fry, or boil your broccoli. You’ll still get a hefty dose of nutrients. One cup of raw broccoli has about 3 grams of protein, 0. 4 grams of fat, and 7 grams of total carbohydrates, including 3 grams from fiber.

How many calories are in broccoli? This is because, like many vegetables, it loses water and becomes more compact when heated. 55 calories, which is still very few. 7 However, at Diet Doctor, we don’t recommend counting calories.

Is broccoli a good source of fiber? 8 Fiber has also been linked to other health benefits, such as lower blood sugar and cholesterol levels. 9Additionally, it may reduce appetite and help you feel full. Broccoli is low in carbs Results from systematic reviews of high-quality clinical trials are clear: low-carb diets can help people lose weight and improve type 2 diabetes control. Does broccoli have proven health benefits?

Cruciferous vegetables like broccoli have a reputation for protecting against cancer and other diseases, due in large part to the phytochemicals they contain. This includes sulforaphane, whose precursor glucoraphanin is especially abundant in young broccoli sprouts. Simply put, observational studies can’t prove that specific foods decrease disease risk or lead to health improvements. You can read more about this in our guide to observational vs. At this time, a few clinical trials have tested the effects of broccoli, broccoli sprouts, or broccoli sprout extract on various health markers. 18 In some but not all studies, consuming broccoli or broccoli sprout extract was found to lower markers of inflammation in the blood. So while it’s certainly possible — perhaps even probable — that eating broccoli and other cruciferous vegetables can improve health and reduce disease risk, we need much more high-quality experimental human research to say this with certainty.

Most importantly, your health is much more likely to be influenced by your overall diet and lifestyle rather than one specific food. Broccoli recipes and ideas Admittedly, plain broccoli doesn’t taste wonderful to everyone. But when paired with natural fat, it takes on a whole new — and often delicious! Steamed: Top freshly steamed broccoli with melted butter and salt.

Roasted: Place sliced broccoli on a baking sheet lined with parchment paper and drizzle with olive oil and garlic. Fried: We pretty much guarantee you’ll love butter-fried broccoli. Add-on: Use leftover broccoli in an omelet or a salad with a creamy dressing. It’s been washed, cut, and is ready for the microwave, steamer, or skillet. A star rating of 5 out of 5. Try this hearty veggie pasta dish with cheese and breadcrumbs. Get this sausage and broccoli pasta on the table in just 25 minutes.