To enhance the flavor and texture of Brussels sprouts, try steaming, grilling, stir-frying, and roasting this nutritious vegetable.
The benefits of Brussels sprouts include providing a range of nutrients, reducing the risk of diabetes, and promoting digestive health. Knowing how to cook them to bring out their best flavor is the first step to making Brussels sprouts a more regular part of your diet
Brussels sprouts are high in fiber, a nutrient that helps . When your body breaks down carbohydrates from food, your blood sugar increases. However, when fiber is present in the foods you consume, digestion slows, helping to prevent such a dramatic spike.
Research shows that regularly eating high-fiber fruits and vegetables is associated with improved blood sugar control and a .
Brussels sprouts contain antioxidants that help protect cells from compounds called free radicals. You are exposed to free radicals in the environment and as a byproduct of everyday bodily processes.
When free radicals accumulate, they can be harmful, promoting inflammation, cell damage, and disease. Including various antioxidant foods, such as Brussels sprouts, in your regular meal rotation can counteract the damaging effects of free radicals.
The fiber in Brussels sprouts helps . While fiber is a critical nutrient in promoting regular bowel movements and a healthy balance of gut bacteria, most people don't get enough.
Surveys have found that only around 5% of American adults meet their minimum daily fiber needs. Adding vegetables like Brussels sprouts is an easy way to and support your gut.
Brussels sprouts contain a small amount of iron. However, they provide vitamin C, helping to enhance the bioavailability (absorption ability) of non-heme (plant-derived) iron in your diet, which is more challenging for your body to absorb than heme (animal-derived) iron.
Many fruits and vegetables contain vitamin C, but Brussels sprouts are a particularly rich source.
Brussels sprouts contain for coagulation (blood clotting). Your body forms blood clots to stop bleeding and repair wounds, such as when you get a cut on your skin.
Your vitamin K intake must be consistent if you use a blood-thinning medication like Jantoven (warfarin). Otherwise, this can interfere with your blood clotting ability. Speak with a healthcare provider if you have concerns about vitamin K foods and blood-thinning medications.
The fiber in Brussels sprouts (satisfied) between meals. This can help prevent overeating or mindless snacking that can lead to unintentional weight gain. Incorporating vegetables like Brussels sprouts is a naturally low-calorie way to help fill your stomach and satisfy your appetite.
Brussels sprouts provide potassium, a mineral heavily involved in blood pressure regulation. Potassium helps counterbalance sodium in your body, which raises your blood pressure. Balancing these two minerals in your diet is essential to keep blood pressure within normal limits and support heart health.
Brussels sprouts also contain sulfur compounds called glucosinolates, which have been found to help support healthy blood pressure levels. Glucosinolates are phytochemicals (compounds found in plants) almost exclusively found in cruciferous vegetables.
Brussels sprouts and other cruciferous vegetables contain a compound called sulforaphane. Sulforaphane has been studied for numerous health-promoting effects, including its anticancer activity.
Glucobrassicin is a glucosinolate found in Brussels sprouts, contributing to their bitter taste and cancer-fighting ability. Brussels sprouts contain high levels of glucobrassicin, but overcooking can block this health benefit.
Brussels sprouts are rich in fiber, potassium, vitamin K, and antioxidants, all supporting heart health.
Brussels sprouts are an excellent source of fiber, antioxidants, such as vitamin K and C, and beneficial plant compounds that help protect cell health and .
One cup of raw Brussels sprouts provides:
Some people may experience digestive side effects from eating Brussels sprouts, especially raw, though they're usually not serious. If you have irritable bowel syndrome (IBS), your stomach may be sensitive to the types of carbohydrates in Brussels sprouts.
Brussels sprouts also contain an indigestible fiber called raffinose, which can be hard to digest, especially if you have an existing condition like IBS. When your body tries to break down raffinose, it produces gases like methane, hydrogen, and carbon dioxide, which can result in abdominal discomfort.
Because Brussels sprouts are high in vitamin K, those taking (e.g., warfarin) are often advised to eat a consistent amount of Brussels sprouts and other dark green vegetables.
If you take a blood thinner medication, talk to your healthcare provider about any necessary dietary changes.
A few ways to cook and present Brussels sprouts that provide unique flavors and textures include: