So, is there such a thing as too much broccoli?

keto
newbies
food
(Candy Lind) #4

Questions to answer:

  • are you in ketosis?
  • are you fat adapted?
  • are you counting carbs or doing “lazy” keto (ie., incidental carbs with moderate/small servings of veggies)? :thinking: Hmm, the latter is a definite “no.”. :stuck_out_tongue_winking_eye:

If you are fat adapted and can handle going over 20 grams net carbs in a day, it shouldn’t hurt you. If you’re trying to stay strict & under 20 net per day, a pound will ring up around 18 of your 20 carbs, and incidentals or hidden ones you don’t count will push you over.

If you think you’re falling out of ketosis, this could definitely be hindering your progress.

If you’re using it as a fat delivery tool, I would think you’d get too full to eat an entire pound. If you’re a traditional overeater/binge eater, you might want to take the first step in changing that by cutting this back to 8 ounces and eating more mindfully. I tend to do too many carbs when I am really hungry, when fat is actually what would do more to make me feel full & keep me that way.

I hope this helps give you your n=1 answer. One other thought - a little bit more variety couldn’t hurt, especially in micronutrients.

(Candy Lind) #5

What kind of fermented foods are you eating (curiosity)?

(Robert Colascione) #6

Thanks for your response!

I do think its likely that the carb content is a bit too much. That was at least part of my question.

I suppose that as long as I’m strictly watching my intake, its fine.

(Robert Colascione) #7

Saurkraut & Kimchi.

I’ve gotten into making them myself, so I know exactly whats in it.

(Candy Lind) #8

I make my own sauerkraut, too. I think we should have St Patrick’s week (or month!), not just a day, so I can eat more corned beef & kraut. :innocent:

(Rob) #9

It’s about 12g of net carbs so as long as you aren’t going crazy on other carbs during your OMAD I wouldn’t worry. The fact that it is a slow carb with lots of fiber only makes it better than 99% of other carb sources. It’s a great veggie and if that keeps you happy and keto, don’t give it another thought :thinking::grin:

NOTE - see Candy’s note below - it is probably 17g due to being cooked rather than raw which was the entry I looked at. Oops. :flushed: (Although I still wouldn’t worry)

(Candy Lind) #10

Hmm, Cronometer/nccdb says 16 oz broccoli has 32.6 grams of carb, of which 15 are fiber, so 17.6 … :thinking: still OK if it’s the only carb source for the day - but why is info from different sources so different? No wonder we get confused.

(Rob) #11

Yeah. I just rechecked LoseIt and if I use Florets, Raw I get 23g/10g and then Chopped, Steamed I get the same as your Cronometer entry 32g/15g (since all the apps have the same base food DBs). As you say, it is confusing. You’d think a pound is a pound? And don’t get me started on how to measure a cup of anything but granulated/ground stuff (packed, loose, chopped fine/big chunks, etc.)

Just thought - I guess the cooked has some of the water evaporated away so it is more nutrient dense than the raw.

It also says that accurate (to the gram) tracking is a fools errand. If you think you know how many grams of any macro you consumed you are wrong since the nutritional info is averaged, your specific piece(s) of food will vary, and unless you weigh diligently, your estimate of weight/volume will be off (from a little to a lot). And that’s before the unknowable way in which you process/digest those foods (utilizing all or some of the energy), etc.

It’s enough to make you do lazy keto!! :roll_eyes:

(Bunny) #12

FOR BEST NUTRITION, CHOP BROCCOLI INTO SMALL PIECES BEFORE COOKING, STUDY FINDS BY MELISSA MATTHEWS ON 2/9/18 AT 6:10 AM “…Chopping and exposing broccoli to the air allows it to activate the enzyme[2] to promote sulforaphanes. In this study, researchers advise letting the broccoli sit for 90 minutes after chopping and Sherzaia said others have recommended at least 40 minutes …More

  1. Sulforaphane: The most powerful cancer killing compound on planet earth, will start killing cancer cells within 1 or 2 hours of ingestion!
  1. Sinigrin: is a glucosinolate that belongs to the family of glucosides found in some plants of the Brassicaceae family such as Brussels sprouts, broccoli, and the seeds of black mustard (Brassica nigra). Whenever sinigrin-containing plant tissue is crushed or otherwise damaged, the enzyme myrosinase degrades sinigrin to a mustard oil (allyl isothiocyanate)…
  1. Allyl Isothiocyanate (AITC): is the organosulfur compound with the formula CH2CHCH2NCS. This colorless oil is responsible for the pungent taste of mustard, radish, horseradish, and wasabi. This pungency and the lachrymatory effect of AITC are mediated through the TRPA1 and TRPV1 ion channels.[1][2][3] It is slightly soluble in water, but more soluble in most organic solvents.
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#13

A pound is a pound. But broccoli itself can differ. Was the broccoli tested fresh or had it been sitting around for a couple weeks in a frig. What variety was it? There are many that are commercially grown. What time of the day was it picked? In the morning, or in the afternoon after being in the sun photosynthesizing all day (and making glucose).

When it comes to veggies, we just hope the numbers they give are close to what we have eaten. I suppose it all averages out.

(Bunny) #14

Ibid. Updated my previous post for more clarification.

(Dan Dan) #15

Personally any amount of veggie is too much, that said, if I can smother it in fat or better yet drown it in fatty sauce so I can’t recognize it I can live with it ( preferably at a distance ) :stuck_out_tongue_winking_eye:

(You've tried everything else; why not try bacon?) #16

Bear in mind also that broccoli is 26% protein. That may or may not affect your thinking, of course, but some people like to avoid eating too much protein.

(Candy Lind) #17

I solve that issue by weighing virtually everything.

(Betsy) #18

Sulforaphane kills me. First my voice starts to sound hoarse, then I get hot and cold flashes, then I get an ache throughout my digestive tract, difficulty swallowing, body temperature drops.

It’s not good for everyone.

(Robert Colascione) #19

Ahh, I see! Well, all this time I’ve been weighing before cooking, when instead I should weigh after cooking!

All this data is great, I really appreciate all the responses here. :slight_smile:

(Marlene Lawrence) #20

Be careful if you have kidney disease like I do. . Broccoli is fairly high in potassium.

#21

A good way to find out would be to measure your blood-ketones and see how it affects you.

(Daniel Winter) #22

As long as I cooked the broccoli in something for a bit, it does not give me any gas issues. Dave Asprey from Bulletproof mentions something about oxilates or something that needs to be cooked out to avoid stomach issues.

#23

Yes. I’ve heard Asprey say that too. However I’ve also heard Rhonda Patrick and others mention
that the sulforaphane content is better preserved uncooked.
I do both without any issues.
The response likely varies between individuals.
I’m a bit sceptical about oxolates being an issue unless we’re talking huge quantities.
I will admit not having looked into it other than trying for myself and my family and following some other people like Rhonda.

But again. You are the N=1 of interest. Try it out and see what you tolerate :slight_smile: