Brussels sprouts — a low-calorie vegetable with a delicate nutty flavor, rich in vitamins, minerals, and antioxidants.
It contains vitamin C, which strengthens the immune system, and vitamin K, important for blood clotting, as well as:
- potassium — regulates blood pressure;
- calcium — strengthens bones and teeth;
- magnesium — participates in metabolic processes.
Folate supports cell division processes, while glucosinolates and other antioxidants help reduce the risk of chronic diseases.
Health Benefits
- strengthening the immune system;
- normalizing digestion due to fiber;
- lowering cholesterol levels and protecting the heart;
- low glycemic load, beneficial for blood sugar control.
Nutrients and Composition
In 100 g of Brussels sprouts — about 43 kcal, 3.4 g of protein, 0.3 g of fat, and 9 g of carbohydrates, of which 4 g are dietary fiber.
The glycemic index — approximately 15.
On a Keto Diet
Brussels sprouts are suitable for a keto diet due to their low net carbohydrate content (about 6 g per 100 g).
The optimal portion is 100–200 g per day. They can be roasted with olive oil, steamed, or added to salads.
Combining with fat sources (avocado, nuts) enhances the absorption of fat-soluble vitamins.
General recommendations for consumption and storage:
- cook at moderate temperatures to preserve nutrients;
- store fresh in the refrigerator;
- add spices and herbs to enhance flavor without extra carbohydrates.
