Beef and Broccoli Stir Fry for Diabetes & GERD

Table of Contents

How This Helps

  • Useful for:  Acid Reflux
    • Studies conducted by the University of Maryland Medical Center found that fiber-rich greens such as broccoli have anti-inflammatory and anti-oxidant properties that make the dish a great choice for people suffering from acid reflux. In general, broccoli has little effect on
      causing and aggravating heartburn.
      • Nutrition Information:
        Serving Size: 1 serving = 167 g
        Calories: 150 kcal
        Total Fat: 7 g
        Saturated Fat: 0.9 g
        Cholesterol: 0 mg
        Sodium: 731 mg
        Total Carbohydrates: 20 g
        Dietary Fiber: 0.6 g
        Sugar: 8 g
        Protein: 4 g

Key Ingredients:  broccoli



  • Do not overcook the Broccoli as this may destroy and reduce its nutrients. Initially blanch the Broccoli for 1 minute and add towards the end of stir-frying to reduce nutrient loss.
  • Preparation and Cooking Time: 25 minutes
    Serves: 4 servings

Science and Research

Beta-carotene and sulforaphane in Broccoli is helpful in strengthening the immune system.Broccoli is also rich In antioxidants; fiber, vitamin A, calcium, and iron that help neutralize the acid levels in the gut. Beef have significant amounts of protein and fat but its combination with Broccoli creates a balanced dish.

See: Oatmeal for diabetes health benefits

Add more broccoli for health benefits

Fight Cancer

Broccoli is a hearty and tasty vegetable that comprises a broad assortment of nutrients. Adding broccoli in your daily diet can help you tide over plenty of health care problems and will even strengthen your immunity from different disorders. It can help fight several types of cancer, eliminates disease-causing free radicals and toxins from your body, helps to maintain healthy skin, and also protects your eyes from macular degeneration and cataracts. Furthermore, it provides relief from various stomach ailments, keeps your heart in a fantastic form, and strengthens your immune system.

Broccoli helps fight certain forms of cancer like breast cancer, cancer of the uterus, prostate cancer and cancer of various internal organs like liver, lungs, intestines, kidneys, and colon. These cruciferous vegetables have a sulfur-containing compound called sulforaphane which has cancer-fighting capabilities. Sulforaphane can possibly inhibit the enzyme histone deacetylase (HDAC) which is responsible for the growth of cancer cells. Folate is known for decreasing the risk of breast cancer in women. Apart from these, other anti-carcinogenic chemicals like glucoraphanin, diindolylmethane, beta-carotene, selenium, and many others found in broccoli help to fight cancer.

See: Prediabetes A1C Test Range

Fight diabetes

Research from 2017 suggested that eating broccoli can help people with type 2 diabetes control their sugar levels. This is a consequence of its sulforaphane content.

Additionally, one 2018 review found that people who have a High fiber diet aren’t as likely to have diabetes type 2 compared to those who consume little fiber. Fiber may also help reduce glucose levels in people with diabetes.

Detoxify your body

Broccoli helps detoxify your body as it contains Vitamin C, sulfur, and amino acids that are specific. Adding broccoli in your daily diet may help you to remove free radicals and toxins like uric acid in your system. This can let you prevent problems associated with toxins such as boils, itches, rashes, gout, arthritis, rheumatism, and even skin disorders such as eczema and hardening of the skin.

– Helps reduce cholesterol

Broccoli is full of soluble fiber which helps to remove cholesterol in the human body. This happens as the fiber helps bind cholesterol with bile acids in the digestive tract and making it simple to excrete cholesterol. A study has also shown that a particular choice of broccoli can reduce the blood LDL-cholesterol levels by around 6 percent.

See: Pre-diabetes Diet Plan for Vegetarians


Have a Question?