Eliminating all sugar from your diet is one way to control your blood sugar levels, but adding something instead may be a more manageable solution. Researchers from Edith Cowan University in Australia found cruciferous vegetables like broccoli and kale could help people manage their blood sugar levels, especially if they are at risk of type 2 diabetes or cardiovascular disease.

Researchers wanted to know if cruciferous vegetables could improve glycemic control compared to root and squash vegetables in those who had elevated blood pressure, but were not diabetic. Participants in the randomized, controlled, crossover trial were given either cruciferous vegetables like broccoli, kale, cabbage or cauliflower, or they had root and squash vegetables like carrots potatoes, pumpkin or sweet potatoes.

They had four servings at lunch and dinner for two weeks. The participants also wore continuous glucose monitors so their blood sugar could be measured throughout the two-week period.

"We found that, when participants consumed the cruciferous vegetables, they had less variable blood sugar levels compared to when they consumed the root and squash vegetables," researcher Emma Connolly said. "We also noted that these participants had a smaller spike in sugar levels after the meals.

"A central goal of blood sugar control, particularly for people with diabetes, is to smooth out spikes and reduce variability in blood sugar levels throughout the day. Stable blood sugar, with minimal peaks and less fluctuations is associated with better overall health and well-being."

Connolly said she believes more work needs to be done to better understand the underlying mechanisms that led to the findings.

"Continued investigation will be crucial to determine how these vegetables can be effectively incorporated into dietary recommendations for improved blood sugar regulation and overall health management," she said.

Poor blood sugar management is a cause for alarm worldwide as it increases the risk of type 2 diabetes and cardiovascular disease.

"Less than 1 in 15 Australian adults meet vegetable intake recommendations," Dr. Lauren Blekkenhorst said. "Even more concerning is that cruciferous vegetables are among the least consumed vegetables. Adding vegetables like broccoli, kale, bok choy, gai lan, and cabbage to your meals most days could make a big difference to your health."

Click here to read more in the journal Diabetes, Obesity and Metabolism.