If you're looking for a nutrient-dense food that's easy to prepare, look no further than steamed brussel sprouts. In just one cup (85g), you'll consume only 35 calories, making it an excellent choice for those watching their calorie intake.
But low calorie doesn't mean low nutrition. Brussel sprouts are an excellent source of vitamin K, vitamin C, folate, and fiber. They also contain small amounts of iron, potassium, and calcium.
Let's dive deeper into the health benefits of these cruciferous veggies.
Low in calories but high in nutrients
As previously mentioned, brussel sprouts are low in calories but high in nutrients. This makes them an excellent choice for adding volume to your meals without increasing your calorie intake. They're also a great source of antioxidants, which helps protect your cells from damage caused by free radicals. In fact, one study found that steaming brussel sprouts for just six minutes increases their antioxidant capacity by 28%. So, not only are they delicious, but they also pack a powerful nutritional punch.
A source of antioxidants
As mentioned above, brussel sprouts contain several antioxidants, including kaempferol, quercetin, and isorhamnetin. These compounds help reduce inflammation, protect against chronic diseases, and improve heart health. Some studies have even shown that consuming brassica vegetables such as brussel sprouts can help reduce the risk of certain types of cancer, including breast, lung, and colon cancer.
Can help manage blood sugar levels
Brussel sprouts are a great source of fiber, which can help slow down the absorption of sugar into the bloodstream. This can help regulate blood sugar levels, making them a great choice for individuals with diabetes or those looking to control their blood sugar. In addition to fiber, brussel sprouts also contain alpha-lipoic acid, a compound that has been shown to improve insulin sensitivity and reduce oxidative stress associated with diabetes.
Good for digestion
Brussel sprouts are an excellent source of fiber, which helps support a healthy digestive system. They contain both insoluble and soluble fiber, which can help promote regular bowel movements and reduce the risk of constipation. They also contain glucosinolates, which are compounds that are believed to help improve gut health by reducing inflammation and promoting the growth of beneficial gut bacteria.
May reduce cancer risk
Brussel sprouts belong to the cruciferous vegetable family, which has been extensively studied for its cancer-fighting properties. They're high in glucosinolates, which are compounds that are believed to have potent anti-cancer effects. Studies have suggested that consuming cruciferous vegetables can help reduce the risk of several types of cancer, including breast, lung, and prostate cancer.
May improve bone health
Brussel sprouts are an excellent source of vitamin K, which is important for maintaining strong bones. Vitamin K helps improve calcium absorption and reduce the amount of calcium excreted in urine. They also contain small amounts of calcium and potassium, which are minerals that are essential for bone health.
Easy to prepare
One of the best things about brussel sprouts is how easy they are to prepare. Simply steam them for a few minutes until they're tender, and then toss them with a little butter, salt, and pepper. You can also roast them in the oven with a little olive oil and your favorite seasonings for a crispy and delicious side dish.
Delicious in a variety of dishes
Brussel sprouts are incredibly versatile and can be used in a variety of dishes. Add them to your favorite stir-fry or soup, or sauté them with bacon and onions for a hearty side dish. You can also try them roasted with a little balsamic vinegar and honey for a sweet and savory flavor.
Seasonal produce
Brussel sprouts are a seasonal vegetable that are typically available from September to February. This makes them a great choice for those looking to eat more seasonal produce and support local farmers. They're also a great way to add variety to your diet and try new recipes during the fall and winter months.
Suitable for various diets
Brussel sprouts are suitable for a variety of diets, including vegan, vegetarian, and gluten-free diets. They're also low in carbs and high in fiber, making them a great choice for those following a low-carb or ketogenic diet.
"Brussel sprouts are packed with nutrients and are one of the healthiest vegetables you can consume. With their numerous health benefits, they're a great addition to any meal."
5 FAQs About Steamed Brussel Sprouts
1. How many calories are in 1 cup of steamed Brussel sprouts?
One cup (85 g) of steamed Brussel sprouts contains 35 calories.
2. What are the health benefits of steamed Brussel sprouts?
Steamed Brussel sprouts are packed with nutrients, including vitamin C, vitamin K, fiber, and antioxidants. They also contain compounds that may have anti-cancer and anti-inflammatory effects.
3. How do I steam Brussel sprouts?
To steam Brussel sprouts, place them in a steamer basket over boiling water and cover with a lid. Steam for 5-7 minutes, or until the sprouts are tender but still slightly firm.
4. How can I make steamed Brussel sprouts taste better?
Try adding flavor to your steamed Brussel sprouts by tossing them with olive oil and your favorite herbs and spices, such as garlic, rosemary, or paprika. You can also top them with Parmesan cheese, bacon, or a drizzle of balsamic vinegar for added flavor.
5. Are there any potential health risks to eating steamed Brussel sprouts?
While rare, some people may experience digestive discomfort or gas from eating Brussel sprouts. Additionally, Brussel sprouts contain vitamin K, which can interact with blood-thinning medications. If you are taking blood thinners or have a history of blood clots, consult with your doctor before adding Brussel sprouts to your diet.