Sandhya Raghavan
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Written By: Sandhya Raghavan | Published : November 23, 2017 5:17 PM IST
Diabetics have always been advised to eat their greens for weight management, blood sugar control and overall wellness. And one vegetable that they can't afford to give a miss is broccoli, mainly for its rich chromium content. Like zinc and magnesium, chromium is a trace mineral, needed by our body in small amounts for a number of processes, mainly to help in the metabolism of macronutrients carbohydrates, fats and proteins, and to improve insulin action. This essential micronutrient is needed especially by those who lead a hectic lifestyle. By bringing glucose to each of our cells, chromium helps our body utilise its energy. Since it is not produced in the body naturally, the best way to source it is through the diet. Cauliflower versus broccoli -- which is healthier?
Diabetics benefit from eating a chromium-rich diet because the mineral improves glucose tolerance in the body and improves the blood glucose levels. Scientists had long believed that there is a correlation between chromium and type 2 diabetes or more positively between the deficiency of the mineral and the incidence of the disease. Their suspicions were validated through research; studies showed that diabetics suffering from type 2 diabetes have lower levels of chromium in their bodies, compared to people of normal health. This clearly points towards an obvious chromium-diabetes link. In fact, diabetics who were given chromium supplements were able to reduce their blood sugar levels to a large extend.
Chromium can be sourced through a large number of food items or can also be supplemented through tablets. But it is always better to eat a healthy diet for our chromium requirements. One of the best sources of chromium is broccoli. Have the vegetable steamed, saut ed, pureed or curried, but make it a part of your daily diet. Here are ten ways in which you can use broccoli. Apart from broccoli, you can also include other chromium-rich food items like whole grains, barley, oats, green beans, lettuce, tomatoes and black pepper. Here's a recipe for a healthy broccoli and onion soup this winter.
Read the previous diabetes tip.
References:
Havel, P. J. (2004). A scientific review: the role of chromium in insulin resistance. Diabetes Educator, 30(3 SUPPL.), 1-14.
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