Incorporating more of a certain vegetable into your diet could be the secret to shedding those extra pounds this January – and it’s a staple in the beloved roast dinner. Previously, researchers have identified this food as a potential combatant against ‘diet-induced obesity’ due to its ability to cut down on body weight and the build-up of fat tissue.
The vegetable in question is none other than broccoli, with a 2022 study by Portugal’s University of Trás-os-Montes and Alto Douro, among others, showcasing its remarkable effects. In the study, scientists induced obesity in mice and later fed them ‘broccoli by-products flour’, which consists of stalks, leaves, and florets, over a four-week period.
Impressively, the addition of broccoli not only aided the mice in maintaining a lower body weight but also reduced ‘adipose tissue accumulation’—a significant risk factor for cardiometabolic diseases such as heart attacks, strokes, and hypertension.
Scientists said at the time: “In conclusion, the use of broccoli by-products as a supplement may be a candidate to fight diet-induced obesity, reducing body weight and fat tissue accumulation. The production of functional foods with this type of flour may be a promising approach.
“Nevertheless, [broccoli by-products flour] supplementation per se can also lower body temperature, increase liver weight and induce hepatic steatosis, while counteracting these effects by increasing the hepatic antioxidant response. Thus, it is important to further investigate an adequate dose for human consumption without the risk of toxic effects due to long-term exposure.”
Dr Elena Soria at Clínica Menorca also told Telva about the multiple health benefits of bumping up your broccoli intake. She cited its ability to stave off infections while bringing down levels of LDL or ‘bad cholesterol’. This type of cholesterol is commonly associated with a heightened risk heart attacks and strokes if levels spike too high.
“The phenolic compounds found in broccoli are powerful antioxidants that combat the damage caused by free radicals, preventing premature cellular ageing, and have an anti-inflammatory effect that protects against infections and degenerative diseases,” she told the publication.
“It also reduces bad cholesterol.” Although the healthiest way to cook broccoli is through steaming, Dr Soria said that seasoning the stems and baking these in the oven may give it a more appetising taste.
You can buy broccoli from various supermarkets, including Tesco for 82p, Sainsbury’s for £2.19 and Morrisons for 79p.
What makes up a ‘portion’ of broccoli?
If you’re keen to reap the rewards of broccoli, it’s vital to know what constitutes a ‘portion’. The NHS states this would be “80g of fresh or frozen vegetable[s]”.