Share on Pinterest Photography by Aya Brackett Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage ( 1 , 2 , 3).Green, orange and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.Summary Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 grams of digestible (net) carbs per serving.It’s a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.In a study in men with metabolic syndrome, eating 3.5 ounces (100 grams) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers ( 17 ).Summary Zucchini and other types of summer squash contain 3 grams of digestible carbs per serving and are high in vitamin C.It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration ( 19 , 20 , 21 ).Summary Cooked spinach contains 3 grams of digestible carbs per serving, is very high in vitamin K and helps protect heart and eye health.Avocados are also rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health.Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels ( 25 , 26 ).In one study, overweight people who included half an avocado in their lunch reported feeling fuller and had less desire to eat over the next five hours ( 27 ).Summary Green beans contain 6 grams of digestible carbs per serving, as well as antioxidants that may help prevent cancer and protect the brain.Folate helps decrease levels of homocysteine, a compound linked to an increased risk of heart disease.One study in 37 women showed that consuming foods high in folate for five weeks reduced homocysteine levels by 13%, compared to a low-folate diet ( 35 ).Studies have found that it may boost resistance to the common cold and decrease blood pressure ( 36 , 37 , 38 ).Although it’s a high-carb vegetable by weight, the amount typically consumed in one sitting is very low due to its strong taste and aroma.A high intake of vitamin C has been shown to improve immune function and increase the skin’s ability to fight damaging free radicals, which can speed up the aging process ( 44 , 45 ).Although cucumbers aren’t very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may have beneficial effects on health.In addition, it contains luteolin, an antioxidant that shows potential for both preventing and helping treat cancer ( 54 ).Tomatoes are a good source of vitamins A, C and K. In addition, they’re high in potassium, which can help reduce blood pressure and decrease stroke risk ( 56 ).They’ve also been shown to strengthen the endothelial cells that line your arteries, and their high lycopene content may help prevent prostate cancer ( 57 , 58 ).Additionally, radishes may reduce the risk of breast cancer in postmenopausal women by modifying the way the body metabolizes estrogen ( 61 ).Summary Radishes contain 2 grams of digestible carbs per serving and may help reduce the risk of breast cancer in older women.Although they are fairly high in carbs by weight, they’re usually consumed in small amounts because of their robust flavor.One study in overweight and obese women with polycystic ovary syndrome (PCOS) found that eating red onions reduced LDL cholesterol levels ( 64 ).Summary Onions contain 5 grams of digestible carbs per serving and may help lower blood pressure and LDL cholesterol levels.It’s not very high in most vitamins or minerals, but animal research suggests eggplant may help lower cholesterol and improve other markers of heart health ( 66 ).Researchers have reported that nasunin helps reduce free radicals and may protect brain health ( 67 ).Summary Eggplant contains 6 grams of digestible carbs per serving and may help protect heart and brain health.A portion of the fiber is inulin, which acts as a prebiotic that feeds healthy gut bacteria ( 72 ).In one study, when people with high cholesterol drank artichoke juice, they experienced a reduction in inflammatory markers and improvement in blood vessel function ( 73 ).Summary Artichokes contain 4 grams of digestible carbs per serving and may improve gut and heart health.
Keto Brussels Sprouts
These smoky sprouts are crispy on the outside and perfectly tender on the inside.It is the perfect low carb side dish that works well for all types of diets.These Keto Brussels Sprouts pair perfectly with this creamy dipping sauce.Looking back, I am eternally grateful that Brussels sprouts were not a vegetable that my Mom ever made.Crispy on the outside and tender on the inside, this is a low-carb veggie that is even more wildly delicious that it looks.On the other hand, if you are short on time, or sauce isn't your thing, feel free to leave it off.Cook 6 slices of bacon (the air fryer is great for this) and crumble on top.Season After that, place the Brussels sprouts in a bowl and toss with avocado oil, apple cider vinegar, garlic powder, smoked paprika, and sea salt.Cook Arrange in a single layer on your air fryer pan or a baking sheet lined with parchment paper.Make the Sauce Meanwhile, as the Brussels sprouts are cooking, make the sauce by combining mayonnaise, Dijon mustard, apple cider vinegar, coconut aminos, salt, and pepper in a small bowl.Brussels sprouts are an excellent low carb and keto-friendly vegetable.However, one cup has 4.7 net carbs, so while they do fit into a keto lifestyle, you do need to be conscious of portion size.High in Vitamin C, this cruciferous vegetable can help to support a healthy immune system.Ethylene is a natural gas that can speed the spoilage of certain types of produce.High ethylene-producing produce includes: Apples, blueberries, apricots, avocados, mangoes, melons, nectarines, papayas, peaches, pears, and plums.For the haters, very often it is a hatred that developed in childhood - typically brought on by improperly prepared Brussels.1 teaspoon sea salt Dipping Sauce ½ cup homemade mayonnaise or plain Greek yogurt.½ teaspoon fresh ground black pepper Instructions Place the Brussels sprouts in a large bowl and toss with avocado oil, apple cider vinegar, garlic powder, smoked paprika, and sea salt.Line a baking sheet with parchment paper and arrange the sprouts in a single layer.To make sauce Meanwhile, combine mayonnaise, Dijon mustard, apple cider vinegar, coconut aminos, salt, and pepper in a small bowl. .
Carbs in Brussel Sprouts , Nutrition + Keto Brussels Sprouts Recipes
Long gone are the days when people commonly ate bitter boiled brussel sprouts.In addition to being low in carbs and high in fiber, these tasty mini cabbages are chock full of other vitamins and minerals.This easy roasted brussel sprouts recipe is the one we make just about every single week as the perfect side to any low carb meal.You just need 1 lb of brussel sprouts (we love the pre-washed ones from Trader Joes), olive oil, garlic salt and ground black pepper.Preheat the oven to 375, cut the sprouts in half and place on a parchment paper lined baking sheet.Drizzle olive oil, garlic salt, and ground pepper to taste over the sprouts, mix gently, and bake for 20 minutes.Turn the sprouts with a spatula and continue to cook 15-20 more minutes until very soft, browned and crisp.For those times when you want something more complex than a basic recipe, you’ll love these this amazing idea with lots of garlic and melted mozzarella cheese.What’s not to love about a low carb brussels sprouts casserole made with a bacon cheese sauce?It comes naturally slightly sweet without the extra sugary carbs from honey or maple syrup.This delicious brussel sprouts salad recipe by Kayln’s Kitchen is just fabulous.Finely shaved brussel sprouts served raw in a salad makes for a healthy and hearty recipe.One of the best reasons to use shaved brussel sprouts in salads is that it doesn’t get soggy like regular lettuce usually would.If you’re following a keto diet you can simply swap the lemon juice for apple cider vinegar to keep the splash of tart flavor but bring down the carbs.Roasting brussel sprouts with sausages makes for a simple and “lazy” meal everyone will love. .
9 Ways Brussels Sprouts Benefit Your Health
Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower, and mustard greens.These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned, and cooked to make a nutritious side dish or main course.They’re also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function ( 3 ).In addition to the nutrients above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus ( 1 ).Brussels sprouts are high in antioxidants, compounds that promote overall health and help prevent damage to cells ( 5 , 6).Eating Brussels sprouts as part of a diet rich in fruits and vegetables can help supply the antioxidants your body needs to promote good health.Summary: Brussels sprouts are high in fiber, which can promote regularity, support digestive health, and reduce the risk of heart disease and diabetes.Summary: Brussels sprouts are high in vitamin K, a nutrient important for blood clotting and bone metabolism.In addition to their impressive nutrient profile and long list of health benefits, Brussels sprouts may help keep blood sugar levels steady.Multiple studies have linked an increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes ( 9 ).Increasing your intake of Brussels sprouts alongside an otherwise healthy diet may help keep your blood sugar levels stable.Summary: Brussels sprouts are a good source of ALA omega-3 fatty acids, which may play a role in the health of your brain, heart, immune system, and other parts of your body.As mentioned earlier, Brussels sprouts are high in antioxidants, which can help neutralize the free radicals that can promote inflammation ( 5 , 6).Summary: Brussels sprouts are high in vitamin C, an antioxidant that’s important for immune health, iron absorption, collagen production, and the growth and repair of tissues.Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and entrees.Mix the sprouts with a bit of olive oil, salt, and pepper, and then roast them on a baking sheet until they’re crispy.Summary: Brussels sprouts are simple to prepare, and you can enjoy them in a variety of delicious side dishes and main courses.Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants, making them a nutritious addition to your diet.Adding Brussels sprouts to a balanced diet rich in fruits, vegetables, and whole grains has the potential to make a major positive impact on your health. .
Keto Brussels Sprouts- the BEST recipe! The Big Man's World ®
Roasted keto brussels sprouts are so easy to make and are secretly low carb!Using a special twice cooked method, you’ll never eat Brussels sprouts any other way again!Personally, I LOVE brussels sprouts and enjoy them regularly around here and they are a fantastic low carb vegetable.Contrary to popular belief, brussels sprouts can be enjoyed as part of a keto diet.They are high in protein and fiber and yield a very small net count.They are healthy, packed with nutrients, and can be used in many recipes or enjoyed as a side dish!In terms of how many brussels sprouts can you have on a keto diet, try to avoid having more than 2 cups per day.You want to blanch the brussels sprouts and either microwave or steam them prior to roasting them.This will ensure crispy and tender brussels sprouts with a soft and delicious center.Cover them with boiling water and transfer to a microwave safe dish.Cover them with boiling water and transfer to a microwave safe dish.– Let the microwaved brussels sprouts cool slightly, before adding the olive oil and all the spices.If you want instant brussels sprouts, you can simply microwave and blanch them instead of roasting them.Blanch them first in boiling water, then microwave for 13-15 minutes, removing halfway through.Let sit for 5 minutes, before adding the oil and spices, and mixing through completely, so all the sprouts are evenly covered.Easily make keto brussels sprouts in the air fryer.After adding the oil and spice mixture, add into the air fryer basket.Turn the heat to 200C and air fry for 22-25 minutes, shaking halfway through.Red pepper flakes, Cajun seasoning, and paprika are all great.– Add chopped or diced bacon after microwaving the brussels sprouts and before roasting them.– Swap out the olive oil with melted butter whisked with minced garlic.: Leftover brussels sprouts should be stored in the refrigerator, in a covered container.Low carb and delicious, they are soft on the inside and crispy and tender on the outside!5 from 15 votes Print Prep Time: 5 minutes Cook Time: 35 minutes Servings: 4 servings Calories: 138 kcal Author: Arman Ingredients 2 cups brussels sprouts trimmed * See. .
Brussels Sprouts Nutrition Facts and Health Benefits
You can purchase a fresh Brussels sprout stalk, which hosts small heads neatly aligned side by side in rows, or you can buy a bag of loose sprouts, fresh or frozen.Brussels sprouts are a cruciferous vegetable that is low in carbohydrates with lots of filling fiber.Many Brussels sprouts recipes call for bacon, butter, or maple syrup, quickly racking up the saturated fat and sugar content.One cup of boiled Brussels sprouts (156g) provides 56 calories, 4g of protein, 11g of carbohydrates, and 0.8g of fat.Brussels sprouts have a very low glycemic index, so they are a great choice for those on a low-carb diet or anyone who is watching their blood sugar.Brussels sprouts are a source of the B-vitamins necessary for cellular energy production, including vitamin B6, thiamine, and folate.Brussels sprouts contain 24% of the daily recommended amount of vitamin A, which is great for your eyes and internal organs.Bioactive compounds in cruciferous vegetables, like Brussels sprouts, reduce inflammation, induce immune functions, and stimulate natural detoxification.The fiber in Brussels sprouts (and other vegetables) has long been associated with appetite control and healthy weight maintenance.Brassica vegetables (crucifers) such as Brussels sprouts can cause gastrointestinal issues in some people, especially when eaten raw.Cruciferous vegetables like Brussels sprouts are goitrogenic, which means they might interfere with iodine uptake, disrupting the thyroid gland's production of hormones necessary for regulating metabolism.There is a weak association between thyroid cancer, goiters, and the intake of cruciferous vegetables in some populations, particularly in women with iodine deficiencies.If you take the medication Coumadin (warfarin) as a blood thinner, your doctor may advise you to eat a consistent amount of green leafy vegetables, like Brussels sprouts, to keep your clotting levels stable.You can usually find Brussels sprouts year-round, but peak season falls in the autumn and winter months.You can store uncut Brussels sprouts in the refrigerator for three to five weeks, but after a couple of days, the quality starts to decrease.Before cutting fresh Brussels sprouts, wash your hands well and remove any damaged outer leaves.Cook them simply with a small amount of salt, pepper, and olive oil, or fancy them up by adding heart-healthy nuts and spices. .
Keto Brussels Sprouts and Bacon (Low-Carb/Easy!)
These Keto Brussels Sprouts with Bacon make a delicious low-carb side dish to any meal!I love everything about this roasted Keto Brussels sprouts recipe, it is seriously one of my personal favorites and makes a delicious side to just about any protein you could pair it with.But a single serving of a ribeye steak or chicken breast doesn’t exactly make a meal.Unless I make plans for side dishes I end up with a salmon filet and string cheese or pulled pork and pecans.Anyways, I’ve talked in the past about being a picky eater for the first ⅔rds of my life and Brussels sprouts were a food I missed out on way too long.Brussels sprouts are totally healthy for a low carb, gluten-free, keto diet.To make sure that the sprouts get crispy you’ll want to remove the outer leaves and cut them in half.Really though, you can leave it out just make sure to add a tablespoon or two more of oil since you won’t have the bacon grease in the pan. .
7 Low-Carb Veggies for a Diabetes-Friendly Diet
But considering that diabetes is a risk factor for complications from COVID-19, as the Centers for Disease Control and Prevention (CDC) points out, there’s arguably no better time to start putting your health first.Starchy vegetables such as corn, potatoes, and yams are high in carbohydrates, which can have a direct effect on your blood sugar.“If you compare many starchy vegetables — such as butternut and acorn squash, peas, and sweet potatoes — to refined carbohydrates like [white] rice, pasta, and breads, you’ll find that the starchy vegetables often contain more fiber, potassium, and other essential vitamins than their grain counterparts,” says Nicole Rubenstein, RD, with Kaiser Permanente in Denver, Colorado.Still, eating low-carb vegetables such as those listed below is a smart way to fill up without spiking your blood sugar levels while still getting the vitamins, minerals, and fiber your body needs to thrive.That half a plate won’t just contain plenty of vitamins and minerals, but also lots of fiber to help with blood sugar control, Rubenstein explains.Some medical conditions, such as irritable bowel syndrome, Crohn’s disease, and colitis, can make it hard to digest vegetables as well.".Also, don’t discount the importance of increasing intake of fiber (of which veggies have lots) gradually — and drinking plenty of water along the way.She also notes that foods high in antioxidants may prevent or delay the progression of diabetes complications such as cardiovascular disease and peripheral neuropathy (nerve damage), which the National Center for Complementary and Integrative Health supports.Antioxidants such as vitamins C and E, as well as beta-carotene and lycopene, are thought to help guard against the oxidative stress caused by unstable molecules that damage cells and body tissue such as blood vessels, research has shown.Prolonged periods of high blood sugar can promote oxidative stress, according to a review published in Histochemistry and Cell Biology.Antioxidants can help prevent or delay the damage if they are consumed in food as part of a balanced diet, as opposed to in supplements, research shows.While it’s always great to find fresh vegetables at a farmers market, community garden, or roadside stand, you might not have that option available to you during the current COVID-19 pandemic due to stay-at-home measures. .
Brussels sprouts: Benefits and nutrition
However, including more of these low calorie, nutritionally dense vegetables in the diet could provide significant health benefits.This Medical News Today feature is part of a series on the health benefits of popular foods.Nutrition According to the United States Department of Agriculture (USDA)’s FoodData Central database, 1 cup of raw Brussels sprouts provides: 37.8 calories.Brussel sprouts are 21st on this list , meaning they rank highly for nutritional density alongside many other cruciferous vegetables.People should take care not to overcook sprouts, as this tends to give them a bitter flavor and may diminish their nutritional value.Adding candied walnuts and dried cranberries to roasted sprouts for a festive side dish. .