Brussels sprouts are a nutritious vegetable that can be enjoyed as part of a low carb diet. Here are quick answers to some common questions about eating brussels sprouts on a low carb diet:
Are brussels sprouts low carb?
Yes, brussels sprouts are low in carbohydrates. One cup of cooked brussels sprouts contains around 8 grams of carbohydrate, 5 grams of which are fiber. This makes their digestible carb content very low at only 3 grams net carbs per cup.
Can you eat brussels sprouts on keto?
Absolutely. Since brussels sprouts are very low in net carbs, they can easily be incorporated into a ketogenic diet. One cup provides only 3 grams of net carbs, so brussels sprouts are a keto-friendly vegetable.
Are brussels sprouts good for low carb diets?
Brussels sprouts are an excellent addition to a low carb eating plan. In addition to being low in carbs, they are high in fiber, vitamins, minerals, and antioxidants. The fiber and nutrients in brussels sprouts may help reduce blood sugar spikes, decrease inflammation, and promote feelings of fullness on a low carb diet.
What are the benefits of eating brussels sprouts on a low carb diet?
Some benefits of adding brussels sprouts to a low carb diet include:
- Low in net carbs – Only 3 grams net carbs per cup
- High in fiber – 5 grams per cup
- Packed with nutrients like vitamins C, K, folate, manganese, and potassium
- Contains antioxidants like kaempferol which may protect against inflammation and oxidative stress
- Fiber and nutrients may improve blood sugar control
- May increase feelings of fullness thanks to fiber and protein content
Are there any downsides to eating brussels sprouts on low carb?
There are no significant downsides to eating brussels sprouts on a low carb diet. Some people may experience excess gas or bloating after eating brussels sprouts. This side effect can be reduced by cooking sprouts thoroughly and starting with smaller portions until your body adjusts.
How many brussels sprouts can you eat per day on low carb?
Most low carb eating plans allow for 20-50 grams of net carbs per day. Given brussels sprouts contain 3 grams net carbs per cup, you can safely eat 6-16 cups per day and stay within carb limits. However, it’s best to consume brussels sprouts as part of a balanced low carb diet, not the sole vegetable.
What are the best ways to cook brussels sprouts for low carb diets?
Brussels sprouts are very versatile and can be prepared in many delicious low carb ways. Here are some of the best cooking methods:
- Roasting – Toss with oil, seasonings, and roast at 400°F until browned
- Sauteing – Cook over medium heat in oil or butter until tender
- Steaming – Steam for 5-10 minutes until bright green
- Air frying – Toss with oil, air fry at 370°F for 15 minutes
- Stir-frying – High heat wok for 5 minutes with sesame oil and soy sauce
What are good low carb side dishes for brussels sprouts?
Some tasty low carb foods that pair well with brussels sprouts include:
- Chicken, turkey, steak, or salmon
- Cauliflower rice or mashed cauliflower
- Sautéed zucchini or squash
- Kale or spinach salad
- Low carb nuts like walnuts, pecans, or almonds
- Hard boiled eggs
- Avocado
- Bacon or prosciutto
Can you eat brussels sprouts raw on a low carb diet?
It’s absolutely fine to eat raw brussels sprouts on a low carb diet. Their carb count doesn’t change. Raw brussels sprouts make a great crunchy and fresh addition to salads or slaws. They can be shredded, sliced thinly, or simply broken apart into smaller pieces to be eaten raw.
Are brussels sprout chips low carb?
Yes, brussels sprout chips or crisps can be enjoyed on a low carb diet. Thinly sliced or shredded brussels sprouts are toasted in the oven with oil and seasonings until crispy. Three cups of brussels sprout chips has around 15 grams net carbs, so portion sizes still need to be managed.
Can brussels sprouts be eaten on keto?
Brussels sprouts are a keto-friendly food. The classic keto diet limits carbs to 5-10% of total calories, which equals 20-50 grams net carbs per day. With only 3 grams net carbs in one cup of brussels sprouts, they can easily be included in a ketogenic meal plan.
Do brussels sprouts cause inflammation?
Brussels sprouts are considered an anti-inflammatory food. They contain antioxidants like vitamin C, kaempferol, and glucobrassicin that help reduce oxidative stress and inflammation in the body. The fiber in brussels sprouts also promotes healthy gut bacteria, which improves gut health and decreases system-wide inflammation.
Do brussels sprouts spike insulin?
Despite being low in carbs, brussels sprouts contain low-GI carbohydrates and are unlikely to cause large insulin spikes. Pairing brussels sprouts with protein, fat, and fiber further prevents blood sugar and insulin spikes. So brussels sprouts are excellent for controlling insulin levels.
Do brussels sprouts cause gas and bloating?
It’s possible to experience excess gas, bloating, and abdominal discomfort from the fiber in brussels sprouts. Cooking sprouts thoroughly can make them easier to digest. It also helps to start with small portions and increase slowly to allow your digestive system to adjust.
Conclusion:
Brussels sprouts are an nutritious, low carb vegetable that can be incorporated into low carb, ketogenic, and high fat diets. With only 3 grams of net carbs and plenty of fiber, vitamins, minerals, and antioxidants, brussels sprouts provide many health benefits. They make a tasty and versatile addition to low carb meals and side dishes.
When transitioning to a low carb eating pattern, pay attention to your body’s response to brussels sprouts. Cook them thoroughly, consume moderate portions, and pair them with other low carb foods to keep carb counts and gas-producing effects low.
While extremely low carb diets may need to limit brussels sprouts, most standard low carb plans ranging from 50-150 grams of carbs permit enjoying brussels sprouts on a regular basis. Including brussels sprouts as part of balanced low carb diet provides a healthy, nutritious way of staying within your carb limits.
Brussels Sprouts Nutrition Facts
Here is an overview of the nutrition profile of brussels sprouts (per 1 cup cooked):
| Calories | 56 |
|---|---|
| Carbohydrates | 12 g |
| Fiber | 5 g |
| Sugars | 2 g |
| Fat | 0.3 g |
| Protein | 4 g |
| Vitamin C | 102% DV |
| Vitamin K | 220% DV |
| Vitamin A | 15% DV |
| Folate | 14% DV |
| Manganese | 14% DV |
| Potassium | 12% DV |
DV = Daily Value
Low Carb Brussels Sprouts Recipe Ideas
Here are some delicious low carb brussels sprouts recipes to try:
Roasted Brussels Sprouts
Ingredients:
- 1 lb brussels sprouts, trimmed and halved
- 2 tbsp olive oil
- 1/4 tsp sea salt
- 1/4 tsp pepper
- 1/4 tsp garlic powder
Instructions:
- Preheat oven to 400°F.
- In large bowl, toss brussels sprouts with oil, salt, pepper and garlic powder until evenly coated.
- Place brussels sprouts on baking sheet in single layer. Roast for 20-25 minutes, until browned and tender.
- Serve immediately.
Seared Brussels Sprouts with Bacon
Ingredients:
- 1 lb brussels sprouts, trimmed and thinly sliced
- 4 slices bacon, chopped
- 1 shallot, finely diced
- 1 tbsp balsamic vinegar
- 1/4 tsp sea salt
- 1/4 tsp pepper
Instructions:
- In large skillet over medium heat, cook bacon 6-8 minutes until crispy. Transfer bacon to paper towels, reserving 1 tbsp bacon fat in pan.
- Add brussels sprouts and shallot to bacon fat. Cook 6-8 minutes, stirring frequently, until sprouts are browned and slightly charred.
- Remove pan from heat. Add balsamic vinegar and toss to coat sprouts. Season with salt and pepper.
- Top with cooked bacon before serving.
Shredded Brussels Sprout & Kale Salad
Ingredients:
- 4 cups shredded brussels sprouts
- 2 cups shredded kale
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped walnuts
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 garlic clove, minced
- 1/4 tsp each salt and pepper
Instructions:
- In large bowl, combine brussels sprouts, kale, feta, and walnuts.
- In small bowl, whisk together oil, lemon juice, garlic, salt and pepper.
- Drizzle dressing over salad and toss until evenly coated.
- Serve immediately.