Is Cauliflower Good for Diabetics? | 15 Benefits of Cauliflower

Cauliflower is a vegetable that is healthy for you. But, Is Cauliflower Good for Diabetics? Cauliflower is a low carb, low calorie vegetable that is powerful for treating diabetes. One of the best reasons for this is that cauliflower is low on the glycemic index chart. Here’s what I learned about cauliflower:

Why Add Cauliflower to Your Diet?

Low glycemic index means it will not raise your blood sugar and is a vegetable that can lower your glucose levels. Having a low caloric count of only under 30 for each cup that is cooked, makes it a great choice to be on your diabetic menu. Cauliflower is a low carb, low calorie vegetable that is powerful for treating diabetes. Eat cauliflower regularly.

One of the best reasons for this is that cauliflower is low on the glycemic index chart. This means it will not raise your blood sugar and is a vegetable that can lower your glucose levels. Having a low caloric count of only under 30 for each cup that is cooked, makes it a great choice to be on your diabetic menu.


With diabetes you want to be careful with your carbohydrate count and cauliflower is low in carbohydrates. When you have type 2 diabetes you want to stick with a variety of vegetables such as cauliflower that are non-starchy. The non-starchy vegetables are suggested because of the nutrition they provide.

Cauliflower is loaded with minerals, phytochemicals, fiber, and vitamins that are beneficial in lowering blood sugars and keeping diabetes under wrap.

Fiber is important in cauliflower because of its low calories and your fiber intake daily should be approximately 35 grams.

Studies have shown that 35 grams or more in patients revealed that they were able to control their blood sugars much better than those who didn’t consume as much fiber. Fiber is known for giving us that full feeling and this in turn has us eating less calories. You lose weight and help to control your type 2 diabetes by consuming cauliflower.

There’s another good thing that cauliflower has a compound called sulforaphane. This is beneficial because it’s been shown to lower your blood pressure, is also helpful for your kidneys and preventing and treating diabetes and its complications as well. In addition, cauliflower helps your body with inflammation and that can be beneficial against many diseases including type 2 diabetes.

Nutritional Value of Cauliflower

  • Very low glycemic index of only 15
  • Source that is very rich in a variety of antioxidants
  • Excellent source of vitamin K which will provide you with about 20% of your daily recommended allowance
  • Powerful source of vitamin C and gives you almost 75% of your DRA
  • Extremely low with less than 30 calories per 1 cup cooked
  • Calcium- 25 mg
  • Magnesium– 17 mg
  • Zinc- .30 mg
  • Iron- .45 mg
  • Potassium- 320 mg
  • Vitamin A– 15 IU
  • Vitamin C- 46.5 mg
  • Vitamin K- 16.1 mcg
  • Fiber- 2.2 grams
  • Protein– 2.06 grams
  • Folate- 57.1 mcg

Health Benefits of Cauliflower

Fit Belly With Tape Measure

1) Weight Loss

You can always lose weight when you consume something with less calories and you know this is obvious. Cauliflower is low in calories and high in fiber and that’s a great combination for losing weight.

This makes you eat less calories than you normally would and that adds up to more pounds off your body. Another fact with cauliflower is that it is high in water content and like watermelon will help you in the weight loss department too.

2) Legumes & Grains

What’s better than having legumes and grains? Cauliflower! You can have it to replace them in your diet because it is substantially lower in carbohydrates than the grains and legumes. It’s a great choice on building your list of low carb vegetables to eat.

3) Cardiovascular Health

With diabetes you can also have cardiovascular issues too. You can help your body by maintaining the appropriate role of your blood vessels and making certain that your blood circulates properly by adding cauliflower to your diet. If you already do eat cauliflower, make sure you stick with it. It’s a huge benefit for your cardiovascular system.

4) Macular Degeneration

Cauliflower is packed with antioxidants and vitamin C which aids in the protection against macular degeneration which can possibly lead to becoming blind especially in folks who are elderly. There are ailments that oxidative stress may cause such as vision impairment and cataracts.

But these can be prevented by the compound sulfuraphane in cauliflower that is quite successful in protecting damage to your retinal tissues.

5) Your Immune System

I want to make something perfectly clear. With type 2 diabetes and any disease, inflammation is the enemy and the cause! Cauliflower can help you to strengthen your immune system to fight off these two toxic bad boys! Once again, vitamin C comes into play here because it can stop inflammation in its tracks by halting different infections and  providing help by adding strength to the your defense processes of your body.

Human Nervous System
Human Nervous System

6) Nervous System

Once again the compound sulforaphane that cauliflower contains, plays a major role in slowing down any progression of a neurodegenerative disease. It basically is responsible for treating injuries to the nervous system.

Additionally, it guards against oxidative stress found in Parkinson’s disease and Alzheimer’s disease (also known as type 3 diabetes) which are also associated with diabetes.

7) Cancer Prevention

Cauliflower has something inside of it called indole-3-carbinol which consist of anti-estrogen and chemopreventive effects which help to impede growing of cancer cells. It’s well known in the health field that consuming vegetables that are categorized in the brassica family such as cabbage, turnips, kale, broccoli, and of course cauliflower, can be beneficial in lessening risks of certain cancers such as prostate, ovarian, ling, breast, and bladder cancers. Eat your cauliflower!

8) Hypertension

You can help to prevent LDL bad cholesterol, decrease oxidative stress, help raise your HDL good cholesterol, and lower your blood pressure from the sulforaphane in cauliflower. Hypertension will cause many problems if you don’t keep it under check by monitoring it regularly. You can help to prevent hardening of your arteries too with the Omega 3 fatty acids that cauliflower contains.

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9) Choline

This is a nutrient that is essential for your health and that a great deal of folks have a deficiency of. It has a variety of functions that are necessary in your body. Choline has a major role in producing neurotransmitters which are responsible for your nervous system being healthy. It is extremely helpful for impeding any buildup of cholesterol in your liver.

If you are deficient in choline you may be at a higher risk for heart disease and liver disease, not to mention Alzheimer’s and dementia too. Cauliflower is one of the few vegetables that contains choline. Broccoli is another one too. In fact it’s my favorite vegetable!

10) Vitamin K

Cauliflower has a good amount of vitamin K. This is vital because it has a major role when it comes to clotting. This is very important to people who are deficient in this vitamin because after experiencing any type of injury, they are prone to the development of bleeding excessively and bruising thereafter. While there’s 16.2 mcg of vitamin K in one cup of cooked cauliflower, it provides the necessity for the health of your bones as well.

11) Bone Health

The production of collagen is possible because of the significant amounts of vitamin C. This is extremely beneficial in protecting your joints and bones from inflammation. And studies performed suggested that collagen may also treat osteoporosis and rheumatoid arthritis. So getting adequate amounts of vitamin K can help you to avoid bone fractures and bone loss.

12) Digestion

You want to keep your digestive tract healthy and cauliflower can assist in that because of its high water and fiber content. This in turn prevents constipation and can also decrease your risk for colon cancer. By making sure that you enough fiber, it will encourage regularity and this is crucial for toxins to be excreted through stools and bile.

The high fiber content is just so important because it reduces your risk for developing diseases such as stroke, heart disease, high blood pressure, and type 2 diabetes. Glucosinolate is responsible for lowering your risk of digestive issues such as leaky gut syndrome by protecting the lining of your stomach which could be vulnerable.

13) Iron

The absorption of iron in your body is vital. And vitamin C with its high content is responsible. Once again it’s the vitamin C that cauliflower provides that prevents the negative effects that phytonutrients do to impede the absorption of iron. And vitamin C allows iron to be released from the healthy foods such as vegetables and fruits.

Bananas With Potassium

14) Potassium

This mineral is responsible for lowering blood pressure, reducing your risk of heart disease and stroke. But it also controls the function of your muscles and your heart and regulates and balances your electrolytes. Cauliflower has 320 mg of potassium.

15) Colitis

Nobody wants to suffer from any disease and an inflammatory bowel disease such as colitis is surely no exception. Dues to its anti-inflammatory properties, cauliflower provides protection against ulcerative colitis. This is due to the fact that a chemical compound known as phenyl isothiocyanate is responsible for repairing tissues in the colon. Cauliflower sure is looking very powerful now, isn’t it? 🙂

Side Effects

Uric Acid

Too much of a buildup of uric acid can result in gout and kidney stones. There are purines in cauliflower that can break down to form this uric acid and too much uric acid can cause the problems. Don’t overdo it. It takes a lot but in my opinion I would have only a moderate amount of cauliflower on my menu.


There are many foods that can give you gas. It’s possible to experience gas in your digestive tract because of the complex carbs that cauliflower consists of that do not necessarily get broken down to entirely and thus giving you gas.

Severe Allergic Reaction

You could have a severe body reaction known as anaphylaxis. Stop with cauliflower if you have any symptoms such as itching, breathing issues or swelling on any parts of your body. Call your physician at once or dial emergency for immediate help!

In Conclusion

Is Cauliflower Good for Diabetics? It’s not only good for diabetics is great for your health otherwise. It’s part of a healthy diet for diabetics and being low on the glycemic index and low in carbs and calories, it makes for an excellent choice to be on your diabetic menu. Vegetables such as cauliflower should always be on your plate at meal time and they are beneficial to helping your diabetes so stock up.



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Home » Dieting » Is Cauliflower Good for Diabetics? | 15 Benefits of Cauliflower

Rob Sciubba

Rob Sciubba - Founder of

Rob is an blogger who has type 2 diabetes and wants to spread the word treating diabetes. For the past 3 years he has provided valuable information about diabetes and lowering blood sugars and continues to offer additional ways to treat diabetes.

If you’re serious about treating your diabetes and lowering your blood sugars the natural ways, then you will learn from his website.

16 thoughts on “Is Cauliflower Good for Diabetics? | 15 Benefits of Cauliflower”

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    • Hi Shirly, I’m sorry to hear about your husband and his condition. It must be hard to control and to live with. So many things regarding healthy revert back to food. That’s why a natural food like cauliflower can help. It is packed with nutrients and extremely healthy.
      I understand his issues are a lot more serious but eating right can only be beneficial. I hope it all works out Shirly!
      Thank you for sharing 🙂

  2. What a timely article Rob, I’ve just had salmon and cauliflower puree for lunch, it was delicious! I am actually looking at reducing my processed carbs (pasta, bread) at the moment, and agree with your recommendation of cauliflower! Its a great way to bulk out a meal and a real healthy alternative to pasta. I’m also finding its as a great substitute to a white creamy sauce too when pureed! I wasn’t aware that it can reduce my blood sugar level too, so absolute added bonus.
    I definitely think cauliflower is an underrated vegetable, possibly because of the “gas” factor, however I have found once your body gets use to consuming it that side effect is reduced. Thanks for sharing, and I hope readers get on board the cauliflower train, its absolutely worth it for their health!

    • Hi Nicole 🙂 That’s a good combination for lunch, salmon and cauliflower! As a child I would never eat cauliflower. Yuck! But now I love it and to be honest it doesn’t even have a strong taste either way.
      But it’s one of the best vegetables you can have especially for diabetes.
      I personally have never had the “gas” problem but either way I would still eat cauliflower. Thanks for sharing your thoughts!

  3. I appreciate your insight on the benefits of cauliflower, particularly related to diabetes. My wife is diabetic and I am often looking for things that we can fix to eat that are beneficial for her. All of the benefits you listed are good for anyone, not only for diabetics. Very thorough. Thanks!

    • Hi Jeff, I’m always looking for the best foods and best ways to treat diabetes and cauliflower is one of them. Most vegetables are very healthy for you but I always go with the best and lowest on the glycemic index. Cauliflower is low so I make it a part of my diet as much as possible.
      Thank you for stopping by!

    • Hey Louise! She should know how healthy cauliflower is for her diabetes. In fact it’s one of the best vegetables and if she’s looking for ways to control her diabetes, then please forward my site to her because it’s all about natural ways to lower blood sugar. Meanwhile, I would start by adding cauliflower to her diet.
      Thanks for your comments!

  4. Awesome! I love cauliflower, I usually make it with buffalo sauce and its nice and spicy. There’s so many ways to cook it. I knew it was healthy of course but didn’t realize ALL these benefits!

    • Hey Lance, yes cauliflower can be on your menu in so many different ways. For diabetics we have to be aware of how many carbohydrates and sugars there are in whatever we’re adding. But all in all cauliflower is one very healthy food not only for diabetics but everyone in general. Thanks for commenting 🙂

    • Hey Patrick, What can I say? I was the same way about cauliflower until recent years. I learned just how healthy it is for you and took a chance and now I love it. But I’ll admit that it isn’t for everybody but when you have type 2 diabetes and need to get healthy and turn things around the best way is with the food you eat. Give it a shot! Ya never know, right? Thanks for commenting!

  5. I love this article. It pulls it all together about the benefits of cauliflower. The demand for cauliflower has increased significantly in recent years, which is a good sign that we are becoming more aware of the benefits from this delicious vegetable. If only more people could embrace it and incorporate it. Considering there are so many recipes now online, it is easy enough to find one that will be healthy and beneficial in reducing the carbs in the diet. What’s your fave way of eating cauliflower? Mine is in a cheesy cauliflower, broccoli and bacon bake. I also love using it for a rice alternative :).

    • Good morning Kat! Cauliflower to me doesn’t have that much of a taste to it so I can’t understand why I never ate when growing up. Now I love it and while there are a lot of recipes online, I like mine just cooked, plain and simple. I do like cheese on it but it’s the benefits it provides health wise that keep me coming back! Thank you for your insight!

    • Hello Stefani! I find it amazing how foods provide so much nutrition and can help with lowering your blood sugars such as cauliflower does. Cauliflower has such a very low glycemic index of less than 15 which makes it a perfect food for folks with diabetes especially. Cauliflower should definitely be a part of everyone’s diet for sure. Thank you for your thoughts.


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