Broccoli, a veggie that is green in color and has a flower shaped top, has a special taste unlike other vegetable. It also possesses extremely healthy qualities making it one of the best veggies we can eat. It is considered a low calorie food and is high in fiber and vitamins consisting of; vitamin C, vitamin D, lutein, beta-carotene and selenium. Broccoli has lots of sulforaphane and phytonutrients that help the body fight off cancer. This article goes over the carb contents, along with other nutrients in broccoli and scrumptious broccoli recipes.
How Many Carbs in Broccoli
Good Carbs or Bad Carbs?
Most of us understand that veggies are a carbohydrate food. The difference we need to understand is if broccoli has excellent carbohydrates or bad carbohydrates. How we identify this is by using a scale called the “glycemic index.” This scale tells us how high a food raises the blood sugar levels. Bad carbohydrates can surge the blood sugar quickly and the insulin in the blood decreases so the body has problem processing the food appropriately. Good carbohydrates have the tendency to burn slower and cause a gentle spike in the blood sugar levels. Processed foods and fine-tuned flour can increase the blood sugar quickly and have little dietary value. Broccoli is just 15 from 100 on the Glycemic Index. This implies there is little effect on the blood sugar levels.
Broccoli Nutrition Facts | ||||
|---|---|---|---|---|
| Carbs | Fiber | Protein | Calories | |
| 100g | 7g 2% Daily Value | 2.6g 10% Daily Value | 2.8g 5% Daily Value | 34 |
| 1 Stalk (150g) | 10g 3% Daily Value | 3.9g 15% Daily Value | 4.3g 8% Daily Value | 50 |
| 1 Bunch (600g) | 40g 13% Daily Value | 16g 64% Daily Value | 17g 34% Daily Value | 205 |
In most cases you need to know how many carbs of broccoli in one cup of the product.
| Net Carbs(g) | Sugar(g) | Fiber(g) | Total Carbs(g) | |
|---|---|---|---|---|
| 1 cup chopped broccoli | 3.64 | 1.55 | 2.4 | 6.04 |
Healthy Broccoli Recipes
Now you know how many carbs are in broccoli. But to take the benefit of the information you should know how to consume it in a right way.
Broccoli is often consumed cooked since the taste is really strong when raw; however the veggie consists of the most nutrients when it is not cooked. The cooking of broccoli can decrease the amount of nutrients, so it is essential to prepare broccoli properly in order to keep as a lot of the nutrients as possible.
Pesto broccolini ingredients
- 2 pounds broccoli or broccolini, ends trimmed
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/2 or 1 teaspoon red pepper flakes (depending upon your spice tolerance).
- Kosher salt and freshly broken black pepper.
- 1 recipe Basil Vinaigrette.
- lemon wedges for garnish.
Heat the olive oil in a big frying pan over medium-high heat. When hot, include the broccolini and sauté for 3-4 minutes.
Add the garlic and red pepper flakes and stir to integrate. Continue to sauté for another 3-5 minutes more till the broccolini is simply tender. Season with salt and pepper and toss with the basil vinaigrette before serving.
