What Happens to Your Body When You Eat Brussels Sprouts Regularly

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 incorporating Brussels sprouts into your diet more regularly.

1. Supports Healthy Blood Sugar Levels

Brussels sprouts are high in fiber, a nutrient that helps stabilize blood sugar levels. When your body breaks down the carbohydrates in food, your blood sugar levels rise. However, when fiber is present in the foods you eat, digestion slows down, helping to avoid such a dramatic spike.

Research shows that regular consumption of fiber-rich fruits and vegetables is associated with better blood sugar control and a reduced risk of developing type 2 diabetes.

2. Provides Antioxidants

Brussels sprouts contain antioxidants that help protect cells against compounds called free radicals. You are exposed to free radicals found in the environment and as a byproduct of daily bodily processes.

When free radicals build up, 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.

3. Improves Gut Health

The fiber in Brussels sprouts helps support your digestive health. Although fiber is an essential nutrient for supporting regular bowel movements and a healthy balance of gut bacteria, most people don’t get enough of it.

Surveys have found that only about 5% of American adults meet their minimum daily fiber needs. Adding vegetables like Brussels sprouts is a simple way to increase your fiber intake and support your gut.

4. Helps absorb non-heme iron

Brussels sprouts contain a small amount of iron. However, they provide vitamin C, helping to improve the bioavailability (absorption capacity) of non-heme (plant-based) iron in your diet, which is harder for your body to absorb than heme (animal-based) iron.

Many fruits and vegetables contain vitamin C, but Brussels sprouts are a particularly rich source.

5. Promotes normal blood clotting

Brussels sprouts contain vitamin K, a nutrient essential for coagulation (blood clotting). Your body forms blood clots to stop bleeding and repair wounds, such as when you cut your skin.

Your vitamin K intake should be consistent if you use a blood thinning medication like Jantoven (warfarin). Otherwise, it could interfere with your ability to clot blood. Talk to a healthcare professional if you have concerns about foods containing vitamin K and blood thinning medications.

6. Maintains a healthy weight

The fiber in Brussels sprouts helps keep you full (satisfied) between meals. This can help avoid overeating or mindless snacking which 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.

7. Regulates blood pressure

Brussels sprouts provide potassium, a mineral strongly involved in the regulation of blood pressure. Potassium helps counterbalance the sodium in your body, which increases your blood pressure. Balancing these two minerals in your diet is essential to keep blood pressure within normal limits and promote heart health.

Brussels sprouts also contain sulfur compounds called glucosinolateswhich have been shown to be effective in maintaining healthy blood pressure. Glucosinolates are phytochemicals (compounds found in plants) found almost exclusively in cruciferous vegetables.

8. Contains Anti-Cancer Compounds

Brussels sprouts and other cruciferous vegetables contain a compound called sulforaphane. Sulforaphane has been studied for its many beneficial health effects, including its anticancer activity.

Glucobrassicin is a glucosinolate found in Brussels sprouts, contributing to their bitter taste and ability to fight cancer. Brussels sprouts contain high levels of glucobrassicin, but overcooking can block this health benefit.

9. Supports Heart Health

Brussels sprouts are rich in fiber, potassium, vitamin K, and antioxidants, all of which support heart health.

• Fiber: Brussels sprouts are a good source of soluble and insoluble fiber. Soluble fiber helps reduce levels of LDL (“bad”) cholesterol by reducing its absorption into the bloodstream.
• Potassium: This mineral is important for maintaining healthy blood pressure, which is a key factor in maintaining a healthy heart.
• Vitamin K: As mentioned earlier, Brussels sprouts are rich in vitamin K. Vitamin K is thought to reduce the risk of heart disease by preventing inflammation and calcium buildup in the arteries, thereby contributing to heart disease.
• Kaempferol: An antioxidant found in Brussels sprouts, kaempferol protects the heart by reducing oxidative stress, inflammation and damage to heart cells and tissues.
• Nitrates: Brussels sprouts contain natural nitrates that the body transforms into nitric oxide. Nitric oxide helps relax and widen blood vessels, improving blood circulation and pressure.

Nutritional profile

Brussels sprouts are an excellent source of fiber, antioxidants, like vitamins K and C, and beneficial plant compounds that help protect cellular health and support immune function.

One cup of raw Brussels sprouts provides:

• Calories:38
• Protein: 3 grams (g)
• Total fat: 0g
• Total carbohydrates: 8g
• Fiber: 3.5g
• Calcium: 38 milligrams (mg)
• Iron: 1.3 mg
• Magnesium: 21mg
• Potassium: 350 mg
• Vitamin C: 76.5mg
• Vitamin K: 159 micrograms (mcg)
• Folate: 55mcg

Reasons to avoid eating Brussels sprouts

Some people may experience digestive side effects from eating Brussels sprouts, especially raw, although they are 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 difficult 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 lead to abdominal discomfort.

Because Brussels sprouts are rich in vitamin K, those taking blood thinners (e.g., warfarin) are often advised to eat a consistent amount of Brussels sprouts and other dark green vegetables.

If you are taking blood thinning medication, talk to your doctor about any necessary dietary changes.

How to make Brussels sprouts taste good

Here are some ways to cook and present Brussels sprouts that offer unique flavors and textures:

• Grid: The Brussels sprouts will caramelize when roasted in the oven, helping to bring out the flavor and natural sweetness. Serve roasted Brussels sprouts as a side, add them to a cereal bowl or slice them and layer them on a warm sandwich.
• Steamed: Compared to other preparation methods, steaming Brussels sprouts preserves more of their polyphenol compounds and sulforaphane. Serve steamed Brussels sprouts with mashed potatoes, a hot barbecue sandwich or a bowl of chili.
• Grid: Roasted Brussels sprouts are delicious, but to get the right texture, you first need to steam them briefly to cook the insides. Serve grilled Brussels sprouts as a side to burgers or hot dogs, sliced ​​over creamy pasta, or as an appetizer.
• Stir-fried: Sautéing Brussels sprouts requires browning them in a dry pan before adding oil to finish cooking. They can be included in any stir-fry dish with other vegetables and proteins, and they can also be added to salads.