Introduction
Brussels sprout are small, leafy green vegetables that resemble miniature cabbages and belong to the cruciferous family—alongside broccoli, kale, and cabbage. Known for their distinctive flavor and dense nutrient profile, Brussels sprout have become increasingly popular for their health benefits, particularly in metabolic and cardiovascular wellness. Whether roasted, steamed, or sautéed, they’re a versatile vegetable worth examining—especially in terms of their glycemic impact and suitability for those managing blood sugar, cholesterol, or weight.
In this guide, we explore the glycemic index of Brussels sprout, their nutritional value, and their role in supporting better metabolic health.
Brussels Sprout Glycemic Index
Brussels sprout have a glycemic index (GI) of 15, which is very low. This means they cause only a minimal rise in blood sugar when consumed. Because they’re low in total carbohydrates and high in fiber, their glycemic load (GL) is also negligible—making them an ideal choice for people with diabetes or those aiming to stabilize blood glucose.
| Nutritional Aspect | Value |
|---|---|
| Glycemic Index (GI) | 15 (Low) |
| Glycemic Load (GL) | ~1 (Very Low) |
| Typical Serving Size | 1 cup cooked (156g) |
| Carbohydrates (per 100g) | 9.0 grams |
| Dietary Fiber (per 100g) | 3.8 grams |
| Sugars (per 100g) | 2.2 grams |
Nutrition Facts of Brussels Sprout
Brussels sprout are nutrient-dense and low in calories, providing an abundance of fiber, vitamin C, and vitamin K. They also contain important phytonutrients such as glucosinolates and antioxidants that may play a role in disease prevention.
| Nutrient | Amount per 100g (cooked) |
|---|---|
| Calories | 43 kcal |
| Carbohydrates | 9.0 g |
| Sugars | 2.2 g |
| Fiber | 3.8 g |
| Protein | 3.4 g |
| Fat | 0.3 g |
| Vitamin C | 62 mg (103% DV) |
| Vitamin K | 177 µg (221% DV) |
| Folate | 60 µg (15% DV) |
| Potassium | 389 mg (8% DV) |
Brussels Sprout and Cholesterol
Brussels sprout are free of cholesterol and provide a range of nutrients that contribute to heart health. Their high fiber content—particularly soluble fiber—can help reduce LDL (bad) cholesterol by binding to it in the digestive tract and promoting its elimination. Additionally, the presence of antioxidants like kaempferol and compounds such as glucobrassicin may help reduce oxidative stress and inflammation, both of which are linked to cardiovascular disease.
Brussels Sprout and Weight Management
Brussels sprout are exceptionally filling given their low calorie and high fiber content. They help slow digestion and promote satiety, which can reduce overall calorie intake across meals. Their bulk and volume also help curb overeating and snacking, making them a valuable component of a weight-conscious eating plan. As a low-energy-dense food, Brussels sprout can be consumed in generous portions without contributing significantly to caloric load.
Brussels Sprout and Diabetes
Thanks to their low glycemic index and high fiber content, Brussels sprout are particularly well-suited for individuals managing diabetes or prediabetes. They slow down carbohydrate absorption, preventing sharp spikes in blood glucose after meals. In addition, Brussels sprout contain alpha-lipoic acid, a compound linked to improved insulin sensitivity and reduced nerve damage in people with diabetes.
Practical Tips for Safely Incorporating Brussels Sprout into Your Diet
- Roast for Flavor Without Carbs: Roasting Brussels sprout with olive oil, garlic, or balsamic vinegar brings out their natural sweetness without adding carbs or sugar.
- Avoid Overcooking: Steaming or roasting until just tender preserves nutrients and avoids the bitterness that can occur with overcooking.
- Pair with Lean Protein: Combine Brussels sprout with chicken, salmon, or lentils for a balanced meal that stabilizes blood sugar.
- Use as a Grain Replacement: Shredded Brussels sprout can be used as a low-carb alternative to rice or pasta.
- Experiment with Dressings Carefully: Avoid dressings high in added sugars or processed fats.
- Add to Breakfast or Brunch: Try them sautéed with eggs or added to an omelet to increase fiber and vegetable intake.
