Broccoli contains sulforaphane, a compound that studies have shown may control blood sugar levels in people with Type 2 diabetes. Studies demonstrated that sulforaphane may lower glucose levels by about 10%, which may reduce the risk of complications in eyes, kidneys and blood, according to one researcher. Another study indicated that sulforaphane in broccoli may aid in fighting existing cancers. That's a very big deal! So how can you prepare it to best harvest sulforaphane? First, it's important to understand how sulforaphane is produced in broccoli because it doesn't just exist within the plant on its own. Broccoli contains glucosinolates as well as the enzyme myrosinase. When broccoli is damaged, myrosinase helps transform glucosinolates into sulforaphane. Got all that?
In terms of cooking, microwaving and boiling broccoli both actually reduced the amount of sulforaphane, so if you're looking to maximize the health benefits of broccoli, you'll want to avoid those quick and easy methods.Bad news for lazy cooks: The best method takes a while, but not all of that is active prep time. (Think of how baking a cake can take an hour, but you're only actually doing the measuring and stirring for 20 minutes of that hour.)When trying to figure out how to get the most possible health benefits from broccoli, researchers chopped broccoli into two-millimeter pieces to activate the myrosinase (because, again, damaging the plant is what makes it work). Afterward, they tested the chopped, raw broccoli, as well as broccoli that was chopped and stir-fried immediately, plus broccoli that was chopped, let to sit for 90 minutes and then stir-fried.Related: This Everyday Kitchen Staple Can Seriously Boost Brain Health
The best cooking method: A 90-minute wait
A time-saving tip to try
If you don't have that sort of time on your hands, because, well, of everything, fret not: A food processor can cut down chopping time if you have one, and you can use the 30 to 90 minutes of waiting time to prep the rest of your meal. (Or you could just watch an old-school animated Disney movie. We're not judging, especially considering that we knew that in terms of duration, they'd be a perfect fit here.)
Related: Eating This Fruit Daily Can Improve Insulin Resistance in Just 4 Weeks
Sources
"5 Health Benefits of Broccoli." Cleveland Clinic."5 kilograms of broccoli in a pill slashes diabetics' blood sugar." New Scientist."Hydrolysis before Stir-Frying Increases the Isothiocyanate Content of Broccoli." Journal of Agricultural and Food Chemistry."Nrf2 status affects tumor growth, HDAC3 gene promoter associations, and the response to sulforaphane in the colon." Clinical Epigenetics. Read More Details
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