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Newer research reveals that gentle steaming provides the most health benefits [1] [2]Raw broccoli is mostly water and only 7% carbs, 3% protein, and almost no fat. 91 grams (1 cup) of raw broccoli contains: [3]Protein: 2. 5 gramsFat: 0. 4 gramsCarbs: 6 gramsSugar: 1. 5 gramsFiber: 2. 4 gramsWater: 89%Calories: 31Is Broccoli Keto?The lower carb count and high fiber content make broccoli a suitable, healthy keto food. With only 3. 5 grams of digestible carbs per cup (91 grams), you can chow down on broccoli without worrying about getting bumped out of ketosis!Enjoy one of these keto recipes featuring broccoli:Steak and Parmesan Broccoli Sheet Pan DinnerBroccoli Rabe Keto Salad with Chicken and KaleKeto Broccoli SlawBroccoli Cheddar Cheese SoupSpicy Mustard Broccoli BitesCheesy Parmesan BroccoliBroccoli Cheese Stick BreadBroccoli BlossomsWhat Are the Benefits of Broccoli?Research is ongoing to discover the plethora of benefits of these crunchy, flavorful little tree-like veggies. Broccoli contains fiber, protein, beneficial plant compounds like quercetin, and important minerals and vitamins, including vitamin C and K1, folate, potassium, iron, and manganese. Some of the health benefits of broccoli include:Chopping broccoli for cookingFiberThe fiber in broccoli promotes gut health, weight loss, and satiety! One cup of broccoli provides 2. 4 grams of fiber to nourish your friendly gut bacteria and improve the diversity of your gut microbiome.
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Vitamin K is involved in blood clotting, supporting bone health, and preventing the calcification of blood vessels, which could reduce the risk of heart disease. [25]Vitamin K1: Phylloquinone is the main form of vitamin K in the diet, found in plant sources. [26]Vitamin K2: Found in animal foods and fermented soy products like natto. Your gut bacteria in your colon also produce vitamin K2. [27]There are also three synthetic versions of vitamin K: K3 (menadione), K4 (menadiol diacetate), and vitamin K5. Benefits of Vitamin KVitamin K supplements could decrease bone loss and the risk of bone fractures.
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Lower in CarbsMacadamias are lower in carbohydrates than
most nuts with just under 4 grams per ounce, so they don’t spike blood sugar. They’re also rich in fiber, which can help you feel fuller for longer. Good Quality Plant ProteinMacadamias also provide a good keto protein source and are rich in vitamins and minerals like manganese and thiamin. One ounce of nuts is the equivalent of two servings of protein. [2]Benefits of MacadamiasThe health benefits of macadamias come from their antioxidants, monounsaturated fat (MUFA), and vitamins. Some of the benefits include:Lowers InflammationMacadamias contain flavonoids, a type of antioxidant that can decrease inflammation. Inflammation is a key player in a plethora of chronic diseases. Better Glycemic ControlSeveral studies on tree nuts showed that higher consumption of all kinds of tree nuts, including macadamias, could improve blood sugar
control for people with type 2 diabetes. Other research shows better glycemic control and improved body weight in participants with type 2 diabetes eating a diet high in MUFAs. [3]Supports the Gut MicrobiomeThe gut microbiome refers to the fascinating microbial ecosystem of the human gut. Nuts like macadamias provide dietary fiber and plant compounds like polyphenols that are advantageous to the friendly bacteria in the gut.
