In this guide, we’ll discuss the top reasons why Brussels Sprout is an excellent addition to your keto diet. We’ll also give you the most popular and delicious keto recipes you can do with Brussels Sprouts. A Brussels Sprouts FAQs section is also included at last part of this guide.
5 Reasons Why Brussels Sprouts Are Excellent For Keto
- A Low-Calorie Vegetable Which Helps You Lose Weight Easier
Brussels sprouts only contain 43 calories per 100 grams of serving. Considering that it is a fiber-dense food, a 100-gram serving can make you feel full quickly without consuming a lot of calories.
- Low in Net Carbohydrates and Glycemic Index
Brussels sprouts only contain 5.2 grams of net carbs per 100 grams of serving.
It also has a very low glycemic index of 32 (less than 55 is considered low) which means that the majority of its carb content will not cause your blood insulin to spike.
Maintaining low levels of insulin will help you in achieving ketosis.
- Packed with Fiber Which Slows Down the Absorption of Sugar
Brussels sprout is a fiber-rich food containing 3.8 grams of fiber per 100-gram serving.
Fiber is known to slow down the absorption of sugar to avoid insulin levels to spike. And as we all know, one of the goals of the keto diet is to avoid insulin spikes to be in a metabolic state of ketosis.
Eating vegetables rich in fiber is also important on a keto diet wherein intake of usual sources of fiber such as wheat, rice, beans, and grains are limited.
- High in Vitamin C Which Improves Immune Health
Did you know that brussels sprouts contain higher amounts of Vitamin C than lemon or orange? A 100-gram serving of brussels sprouts contains 124% of the daily recommended intake (DRI) for Vitamin C. In comparison, both lemon and orange only contain 88% of DRI per 100 grams of serving.
Vitamin C is essential to improve your immunity against diseases. A study of 11,000 participants has found that Vitamin C has reduced the duration of a common cold by an average of 8%.
Unlike most weight loss diets, the keto diet is not just about weight loss – it’s about better overall health and vitality by making better food choices.
This makes brussels sprouts an excellent addition to your keto diet since it is not only great for weight loss, but it also helps you prevent common diseases such as cold and flu.
- Can Easily Be Included in Keto Recipes
Brussels sprouts can be baked, sautéed, roasted, or boiled so it is a versatile vegetable than can easily be added in a keto-friendly dish.
The most delicious keto recipe that we have tried with Brussels Sprouts is the Creamy Garlic Parmesan Brussels Sprouts with Bacon. We’ll teach you how to do that in the section.
How To Make Creamy Garlic Parmesan Brussels Sprouts with Bacon
- 1 kg brussels sprouts, bottoms trimmed then cut in half)
- 1 ½ cups heavy cream
- ⅓ cup mozzarella, grated
- ¼ cup parmesan cheese, grated
- 300 g bacon, cut into strips
- 5 cloves garlic, chopped
- 2 tbsp butter
- salt and pepper to season
- Preheat oven to 375°F.
- Fry bacon in a large oven-safe skillet over medium heat until crispy. Transfer bacon to a plate with a paper towel to soak up some of the excess oil then set aside.
- Drain most of the bacon fat from the pan, leaving about 1-2 tablespoons for added flavor. Then melt the butter in the same pan.
- Add the brussels sprouts and season with salt and pepper. Scrape up any browned bits from the bottom of the pan and cook while stirring occasionally for about 6 minutes. The edges should start crisping and slightly charring.
- Add in the garlic and stir it through the sprouts for a minute, until fragrant.
- Pour in the cream, reduce heat down to low and allow them to simmer until tender.
- Add the bacon and mix to combine all the flavors together.
- Top the sprouts with the mozzarella and parmesan cheeses. Bake until cheese is bubbly and sprouts are done to your liking (about 15 minutes). If you like your cheese browned, change oven settings to broil for 2-3 minutes, until golden.
- Season with extra pepper, if desired, before serving. You can also sprinkle with fresh chopped parsley, thyme or rosemary.
- Serve and enjoy!
Best Keto-Friendly Brussels Sprout Recipes
Here are other delicious keto brussels sprout recipes that you can try. Click any of the pictures below for the recipe.
Brussels Sprout FAQs
Brussels sprouts are keto-friendly because it’s a high-fiber, low-calorie, and low-net carb vegetable. It has 43 calories, 5.3 grams net carbs, and 3.8 grams fiber per 100-gram serving. It also has a low glycemic index of 32 which means that the majority of its carb content will not cause your blood insulin to spike. Additionally, its high fiber content slows down the absorption of the sugar in the body which is important especially when trying to achieve ketosis. Fiber can also make you feel full faster which helps prevent overeating.
A superfood is defined as any food product with a variety of nutrients like vitamins, minerals, and antioxidants that are beneficial for overall wellness. Eventually, as people became more health-conscious, the term ‘functional foods’ was replaced with superfoods. Being a superfood candidate, brussels sprouts proudly boasts of its high antioxidant content in its phytochemicals that it may even ward off cancer. It’s an all-in-one vegetable making up for its small size!
Brussels sprouts can be eaten raw, so as not to lose the necessary vitamins, minerals, and fiber. It can also be prepared roasted with cheese or with any dairy you want or blanched. It’s also good to mix it with another superfood like kale, lettuce, or broccoli. However, be careful of overcooking it as it might become too soggy and taste will be a bit off, sometimes with a garlic-like pungent smell.
Brussels sprout is not known to cause diarrhea but it helps in maintaining normal bowel movement since brussels sprouts contain 86 grams of water and 4 grams of dietary fiber. An average of 25-40 grams of dietary fiber may be eaten in a day. This helps in the effortless elimination of stools with regular frequency.
Brussels sprouts help in the total detoxification of the body by utilizing the following phytochemicals which are glucosinolates, sinigrin, indole 3-carbinol, and sulforaphane. They’re known to act against free radicals and are proven to lessen the risk of cancer. Kaempferol was also found to have high levels and help in slowing down neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease.
Unfortunately, roasting Brussels sprouts does destroy some of the nutrients. Usually, the water-soluble vitamins are affected like Vitamin B and C. The electrolytes and minerals are contained but decreased to minute levels. The only thing retained to almost 100% is the soluble fiber. So, if you’re thinking of roasting your Brussels sprouts, don’t over roast or better yet, just put them in a steamer or sauté for a while and it’s good to go.
Juicing is actually better than steaming or roasting the brussels sprouts because the nutrients are preserved. To incorporate juicing sprouts in keto, you may want to add more cruciferous vegetables to reach your fiber count, like cauliflower, kale, or broccoli, then a bit of sweetener or whipping cream, if that’s your preference. However, remember to take note of your net carb count.
Brussels sprouts can be frozen especially if you bought a bunch of them or planning to use them for meal prepping in the future. Freezing brussels sprouts can lengthen their storage life up to 12 months. Before freezing, you may also blanch them for 3-5 minutes, or roast them as usual before sealing in an air-free bag and then popping in the freezer. Some people just wash them, even with the stem on. Freezing the sprouts can help retain their nutrients, sweetness, and crispness.
Brussels sprouts can easily go bad because of their small and soft structure, especially if not stored carefully. Always trust your senses as any deviation from the normal-looking brussels sprouts means it should not be consumed and thrown away immediately. Some symptoms of spoilage are the appearance of black or brown spots, molds, usually slimy, and with a pungent smell. Taste is more sour than sweeter, and texture is softer and stickier.
The black or brown stuff you see in Brussels sprouts is due to a fungal disease gardeners call as ‘Brassica dark leaf spot,’ same with what’s present in some cabbages. This happens when the spotted sprouts are left in a wet and cold environment or if bought with protective packaging, enabling the fungus to grow unceasingly. This may also indicate that they’re going bad if you leave them out or uneaten. If you ever notice these spots, you can just remove the affected parts and cook them as usual.
Due to the sulfur content of brussels sprouts, it will make you feel bloated or gassy. It’s not just the brussels sprouts, but other cruciferous vegetables share this trait but it doesn’t indicate any bad effects. Heartburn rarely happens when ingesting brussels sprouts as it’s considered as an alkaline vegetable.
Yes, not just brussels sprouts but other cruciferous vegetables too. The strong, pungent odor is because of the presence of methyl-mercaptan. Don’t be bothered as it doesn’t have any ill effects in the body. Reducing the amount of intake of sprouts can eliminate the stinky smell.
Brussels sprouts are a must in a diabetic’s diet. With its low net carb content of 5 grams and low glycemic index of 32, the regulation of blood glucose is topnotch. The pro-inflammatory markers associated with Diabetes, such as IL-6 and C-reactive protein, were easily modulated by the aliphatic glucosinolates in sprouts. A total of 1.25 cups per day has been determined to exert the anti-inflammatory effect of brussels sprouts.
It depends on the condition of gouty arthritis. Though it has some purine content, it’s not high enough to cause a gout attack. Sprouts can decrease pain and swelling in the area of affected joints by utilizing antioxidants, such as Vitamin C and phytochemicals. Do moderate the intake of the sprouts to 1 cup per day as they can still initiate a gout episode.
Brussels sprouts have a bit of alkaline content. It is rich in micronutrients like magnesium, calcium, and potassium which helps make the blood pH alkaline. This is good for individuals with health concerns such as heartburn, indigestion problems, cancer risks, kidney diseases, and bone problems.
Pregnancy demands a lot of nutrients to sustain the unborn child’s needs. Folate is particularly needed in expecting moms to avoid congenital neural tube deformities like spina bifida and anencephaly. Brussels sprouts contain 80mcg of folate and a bunch of nutrients essential for holistic pregnancy wellness. Consuming sprouts as steamed rather than raw is recommended to avoid contracting soil-borne diseases such as toxoplasmosis. No contraindications for moms who exclusively breastfeed, as the sprouts are very beneficial for both mother and child.
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