5 Reasons to Add Brussels Sprouts to your Meal Plan

Published on: 01/11/2022
cooked brussels sprouts in skillet

If you are trying to eat more low carb veggies for better blood sugars, brussels sprouts are a great choice. But they likely aren’t one of the most popular vegetables.

I used to hate brussels sprouts. I don’t think I ever had them as a kid and then my only exposure as an adult was while working in hospital food service, where steamed brussels sprouts would be on the menu. I don’t even remember if I ever tried them. They just did not smell good.

But now that I have discovered the taste of sauteed and roasted brussels sprouts I love them!

If you think you hate them also maybe give the cooking ideas below a try. I have also linked to a couple recipes at the end of this article.

So here are my 5 reasons to give brussels sprouts another chance.  

  1. They taste great when you roast or saute them because it brings out the sweetness instead of tasting sour or bitter. Cooking tips and recipe links are below.
  2. Last week I mentioned in my article on diabetes and fatty liver that cruciferous vegetables such as brussels sprouts are good sources of choline, which is good for the liver.
  3. Trying to lose weight? Brussels sprouts are also low in calories, only 72 per cup!
  4. Fiber – 1 cup has over 5 grams of fiber, which is great for blood sugars, digestion, and so many other health conditions.
  5. Bonus – as a cruciferous vegetable, brussels sprouts can also help fight cancer!

Note: if you are on a blood thinner and are told to limit vitamin K foods, then know that brussels sprouts are high in vitamin K also.

3 easy steps to prep before cooking:

  1. Rinse
  2. Slice off the stem
  3. Remove any outer leaves that are discolored instead of bright green and healthy looking

How to make roasted brussels sprouts:  

  1. Preheat oven to 400 degrees.
  2. Cut in half and place cut side down on a sheet pan. Line with parchment paper if you want to avoid them sticking to your pan.
  3. Drizzle with olive oil and salt and pepper to your taste preference.
  4. Roast in oven 15-25 minutes, depending on how tender you like them.

How to saute’ brussels sprouts:

  1. Cut brussels sprouts into smaller pieces so they come apart.
  2. Saute’ in cast iron skillet with a little olive oil.
  3. Add cooked bacon pieces if desired.

Flavor additions you can experiment with include lemon juice, parmesan, balsamic vinegar & honey or maple syrup for a sweet-n-sour taste.

Here’s a recipe that adds walnuts and dried cranberries for flavor.

Or try this recipe for skillet sautéed brussels sprouts.


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Thanks for visiting my blog!

I’m Karen, a diabetes nutrition specialist who is passionate about fighting diabetes for my clients, my family, and myself.

I hope you find food ideas and answers to some of your questions here in my articles. But if you are looking for more personalized help with nutrition or diabetes please check out my services page.

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