Brussels sprouts are a member of the cruciferous vegetable family, alongside kale, cabbage, and broccoli. They are packed with nutrients and can be prepared in several ways. Understanding how to cook them to bring out their best flavor is the first step to making Brussels sprouts a more regular part of your diet.
This article examines what makes Brussels sprouts so good for you, including their nutritional profile and how to make them a star of many dishes.
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Why Are Brussel Sprouts Good for You?
If you have unpleasant memories of being served overcooked Brussels sprouts as a kid or haven't experimented much with them as an adult, you may have hesitations about this vegetable. As with any food, the proper preparation is key to making Brussels sprouts tasty. They might surprise you.
Brussels sprouts are also a great source of nutrients that support your overall health. Some of the main benefits of eating Brussels sprouts are listed below.
Bean Sprouts Benefits: Fresh, Canned, or Stir-Fried
Supports Healthy Blood Sugar Levels
Brussels sprouts are high in fiber, a nutrient that helps stabilize blood sugar. When your body breaks down carbohydrates from food, your blood sugar increases. However, when fiber is present in the foods you consume, digestion slows, helping to prevent such a dramatic spike.
Research has found that regularly eating high-fiber fruits and vegetables is associated with improved blood sugar control and a reduced risk of developing type 2 diabetes.
What Are the Healthiest Vegetables?
Rich in Antioxidants
Brussels sprouts contain antioxidants that help protect your cells from compounds called free radicals. You are exposed to free radicals in the environment and as a byproduct of everyday bodily processes.
When free radicals accumulate, they can be harmful, promoting inflammation, cell damage, and disease. Including various antioxidant foods, such as Brussels sprouts, into your regular meal rotation can counteract the damaging effects of free radicals.
Supports Gut Health
The fiber in Brussels sprouts helps support your digestive health. While fiber is a critical nutrient in promoting regular bowel movements and a healthy balance of gut bacteria, most people don't get enough.
Surveys have found that only around 5% of American adults meet their minimum daily fiber needs. Adding vegetables like Brussels sprouts is an easy way to boost fiber intake and support your gut.
Supports Non-Heme Iron Absorption
Brussels sprouts contain a small amount of iron. However, they provide vitamin C, helping to enhance the bioavailability of non-heme (plant-derived) iron in your diet, which is more challenging for your body to absorb than heme (animal-derived) iron. Many fruits and vegetables contain vitamin C, but Brussels sprouts are a particularly rich source.
Supports Normal Blood-Clotting
Brussels sprouts contain vitamin K, an essential nutrient for coagulation (blood-clotting). Your body forms blood clots to stop bleeding and repair wounds, such as when you get a cut on your skin.
Your vitamin K intake must be consistent if you use a blood-thinning medication like Jantoven or warfarin. Otherwise, this can interfere with your blood clotting ability. Speak with a healthcare provider or a dietitian if you have concerns about vitamin K foods and blood-thinning medications.
Support Healthy Weight
The fiber in Brussels sprouts helps keep you satiated (satisfied) between meals. This can help prevent overeating or mindless snacking that 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.
Contains Anticancer Compounds
Brussels sprouts and other cruciferous vegetables contain a compound called sulforaphane. Sulforaphane has been studied for numerous health-promoting effects, including its anticancer activity.
Support Healthy Blood Pressure
Brussels sprouts provide potassium, a mineral heavily involved in blood pressure regulation. Potassium helps counterbalance sodium in your body, which raises your blood pressure. Balancing these two minerals in your diet is essential to keep blood pressure within normal limits and supporting heart health.
Brussels sprouts also contain compounds called glucosinolates, which have been found to help support healthy blood pressure levels. Glucosinolates are phytochemicalsthat are almost exclusively found in cruciferous vegetables.
Easy to Add to Your Meals
Brussels sprouts are incredibly versatile (more on this later). They can be prepared in many ways, resulting in a slightly different texture and flavor. Whether you're looking for a new side dish, appetizer, or topping for dishes, Brussels sprouts are a unique and tasty veggie to add.
Vitamins, Minerals, and Compounds in Brussels
Many people describe Brussels sprouts as tiny cabbages, but don't let their small appearance fool you. These veggies are full of nutrients and beneficial plant compounds.
For example, 1 cup of raw Brussels sprouts provides:
- Calories: 38
- Protein: 3 grams (g)
- Total Fat: 0 g
- Total Carbohydrates: 8 g
- Fiber: 3.5 g
- Calcium: 38 mg, or 3% of the Daily Value (DV)
- Iron: 1.3 milligrams (mg) (7% DV)
- Magnesium: 21 mg (5% DV)
- Potassium: 350 mg (7% DV)
- Vitamin K: 159 micrograms (mcg) (132% DV)
- Vitamin C: 76.5 mg (85% DV)
- Folate: 55 mcg (14% DV)
Brussels sprouts are also packed with antioxidants. One of the most potent you'll find in them is vitamin C, which helps protect the health of your cells and supports immune function.
Like other cruciferous veggies, Brussels sprouts contain sulforaphane. This has been studied for its anti-inflammatory, antioxidant, anticancer, and antimicrobial benefits. When you chop Brussels sprouts, this activates an enzyme called myrosinase, which helps increase the bioavailability of sulforaphane.
Boost sulforaphane activity further by cooking Brussels sprouts with mustard seed powder, a natural source of myrosinase.
Brussels Sprouts vs. Broccoli
If you're curious about how Brussels sprouts compare to broccoli nutritionally, they contain more fiber, protein, iron, calcium, magnesium, potassium, folate, vitamin K, and vitamin C per serving.
Brussels Sprouts Side Effects
If you have a rare Brussels sprouts allergy, don't consume them. Otherwise, some people may experience digestive side effects from eating Brussels sprouts, especially raw, though they're usually not serious.
For example, if you have a digestive condition called irritable bowel syndrome (IBS), your stomach may be sensitive to the types of carbohydrates in Brussels sprouts.
These types of carbohydrates are called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are particularly high in cruciferous veggies and can be more likely to produce uncomfortable gas or bloating during digestion among people with IBS. The main FODMAP found in Brussels sprouts is fructans.
Brussels sprouts also contain an indigestible fiber called raffinose, which can be hard on your stomach, 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 result in abdominal discomfort.
The best way to know if you can tolerate Brussels sprouts is by eating them and taking note of any digestive side effects.
How to Make Brussel Sprouts a Star Side Dish
When someone says they don't like Brussels sprouts, it's often because they tried them prepared one way and haven't pursued any others. If that sounds like you, here are a few different ways to cook and present Brussels sprouts that provide unique flavors and textures.
The first step in preparing Brussels sprouts is to wash and trim them, slicing off the hard stem. Be sure to remove any outer leaves that look damaged or feel mushy. Here are some preparation methods to give Brussels sprouts a try.
Roasted
Brussels sprouts will caramelize while roasting in the oven, which helps bring out flavor and natural sweetness. Cut your Brussels sprouts in half, lengthwise, and toss them in a large bowl with a little bit of olive oil, salt, pepper, and garlic powder.
Spread them evenly on a cooking sheet layered with foil and bake at 400 degrees F for approximately 15 minutes, or until they are fork-tender.
Serve roasted Brussels sprouts as a side dish, add them to a grain bowl, or slice and layer them on a warm sandwich.
Steamed
Steaming Brussels sprouts helps retain more of their antioxidant polyphenol compounds and sulforaphane compared to other preparation methods. Cut an "X" into the bottom of each trimmed and washed sprout. Place them in a steamer basket on the stove and steam for around 10 minutes, until fork-tender. You can then remove them from the basket and melt butter over them or add fresh herbs and a sprinkle of salt and pepper.
Serve steamed Brussels sprouts alongside mashed potatoes and gravy, a warm BBQ sandwich, or a bowl of chili.
Grilled
Grilled Brussels sprouts are delicious, but to achieve the right texture, they must first be briefly steamed to cook the inside. Before grilling, cut an "X" on the bottom core of each one and place them in a steamer basket filled with water. Cover and steam for approximately six minutes.
When they're cool enough, slide your steamed Brussels sprouts onto skewer sticks, leaving a slight gap between each for thorough cooking. Gently paint them with olive oil and sprinkle them with salt, pepper, and other seasonings. Grill covered over medium-high heat until they are lightly browned on the outside and fork-tender, around 10–12 minutes.
Serve grilled Brussels sprouts as a side to a burger or hot dog meal, sliced on top of creamy pasta, or as an appetizer with a garlic sauce. Alternatively, add other veggies like potatoes, bell peppers, and onions to the skewer before grilling to make shish kebabs.
Stir-Fried
Cut your washed and trimmed Brussels sprouts in half lengthwise and then crosswise again. Cook them in a large sauté pan or wok on the stove, without oil, for a few minutes until they begin to lightly brown. (Adding oil in this step will prevent proper browning, so pay attention and stir them as they cook.)
Once your sprouts are browned, you can add a bit of olive oil to the pan. Sprinkle with salt and pepper and gently stir to coat. Add a couple of tablespoons of water, cover the pan, and cook on medium heat for a few more minutes. Remove from heat.
Stir-fried Brussels sprouts can be included in any stir-fry dish with other veggies and protein over noodles. They can also be sliced and added to salad.
Summary
Brussels sprouts are a classically disliked vegetable, often because they're not prepared to bring out their flavor and texture. Methods like steaming, grilling, stir-frying, and roasting Brussels sprouts enhance their unique flavor and texture and work well in numerous dishes.
Brussels sprouts also are packed with vitamins, minerals, fiber, and antioxidants that help support your health and wellness.
