Eating This Vegetable Daily May Help Prevent Diabetes, According to Study

Once again, science suggests that preventing type 2 diabetes might be simpler than it seems—perhaps as seamless as keeping the right ingredients in your kitchen. Well, that and actually eating them, of course.

The latest on the subject comes from a team of international microbiology and metabolic health experts from the University of Gothenburg, Finland's Institute for Molecular Medicine, Johns Hopkins University and others, whose research explored natural ways to prevent prediabetes from advancing to type 2 diabetes.

🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊

The Vegetable That May Help Prevent Diabetes

Published in the medical journal Nature Microbiology, the study primarily focused on sulforaphane, a natural compound found in cruciferous vegetables, that has been found to help regulate blood sugar levels.

More specifically, they analyzed the effects of broccoli sprouts, which are especially high in sulforaphane.

To do so, the researchers split 74 individuals with prediabetes into two groups: Group A was given a a broccoli sprout extract (BSE) supplement daily for 12 weeks while Group B took a placebo (a fake supplement with no active ingredients). Neither the researchers nor the participants knew who was getting the real treatment, making this randomized, double-blind and placebo-controlled study.

As for the results? The study found that group A demonstrated a 0.2 mmol/L drop in fasting blood sugar—or about a 3.1% reduction, though certain people responded better than others: Participants with mild obesity and more bacteroides bacteria in their guts (which help activate sulforaphane) showed a 6.25% decrease in fasting blood sugar.

Related: What Happens to Your Body If You Eat Broccoli Every Day

Why Does This Matter for Me?

While both improvements might not seem like much, even small reductions in fasting blood sugar can significantly lower the risk of developing type 2 diabetes over time.

What's more, the study made sure to compare the results to those of diabetes medications like Metformin, noting that some research says Metformin only lowers fasting blood sugar by about 0.2 mmol/L. This would suggest that consuming BSE—or eating broccoli sprouts—could have a similar effect without the side effects.

TL;DR? Diet can have a momentous impact on blood sugar levels and type 2 diabetes prevention, and it's never to late to start stocking up on broccoli sprouts and other sulforaphane-rich foods.

Related: This Beverage Could Lower Your Type 2 Diabetes Risk By 19%

Sulforaphane-Rich Foods to Eat for Blood Sugar Control

Feeling inspired? Here's a full list of sulforaphane-rich foods to add to your grocery list.

• Broccoli sprouts

• Mustard seeds 

• Broccoli (raw or steamed)

• Kale

• Radishes (especially sprouts)

• Brussels sprouts

• Cauliflower

• Cabbage (especially red)

• Bok choy

• Horseradish

• Arugula

• Watercress

• Turnips

• Collard greens

• Wasabi

Up Next:

Related: This Common Spice May Help Lower Your Blood Sugar

Sources:

• "Effect of broccoli sprout extract and baseline gut microbiota on fasting blood glucose in prediabetes: a randomized, placebo-controlled trial." Nature Microbiology.

• "Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes." Science Translational Medicine.

• "Supplementation of the Diet by Exogenous Myrosinase via Mustard Seeds to Increase the Bioavailability of Sulforaphane in Healthy Human Subjects after the Consumption of Cooked Broccoli." Molecular Nutrition & Food Research.

• "Broccoli, Kale, and Radish Sprouts: Key Phytochemical Constituents and DPPH Free Radical Scavenging Activity." Molecules.

• "Anticancer properties of sulforaphane: current insights at the molecular level." Frontiers in Oncology.

• "Physicochemical and Functional Properties of Yeast-Fermented Cabbage." Journal of Microbiology and Biotechnology.

• "Glucosinolates from pak choi and broccoli induce enzymes and inhibit inflammation and colon cancer differently." Food & Function. 

• "Horseradish: A Neglected and Underutilized Plant Species for Improving Human Health." Horticulturae.

• "Erucin, the Major Isothiocyanate in Arugula (Eruca sativa), Inhibits Proliferation of MCF7 Tumor Cells by Suppressing Microtubule Dynamics." PloS One. 

• "Broccoli and watercress suppress matrix metalloproteinase-9 activity and invasiveness of human MDA-MB-231 breast cancer cells." Toxicology and Applied Pharmacology.

• "Sulforaphane composition, cytotoxic and antioxidant activity of crucifer vegetables." Journal of Advanced Research.

• "Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence." Frontiers in Pharmacology.