Brussels Sprouts: A Low Glycemic Frozen Veggie Option

Brussels sprouts are not only nutritious, but they’re also a fantastic low glycemic food option for those monitoring their blood sugar levels. In this post, we’ll explore frozen Brussels sprouts (cooked without added fat) and their nutritional profile.

Glycemic Index and Glycemic Load

With a Glycemic Index of 32, Brussels sprouts fall into the low GI category (below 55), making them an excellent choice for stable blood sugar management. Their Glycemic Load is only 1.34, which is extremely low and indicates they’ll have minimal impact on your blood glucose levels even after consumption.

Nutritional Breakdown (per 100g serving)

• Calories: 42 kcal
• Protein: 3.63g
• Fat: 0.39g
• Total Carbohydrates: 8.3g
• Dietary Fiber: 4.1g
• Sugar: 2.07g
• Net Carbs: 4.2g

Why Brussels Sprouts Are Great for Blood Sugar Control

These miniature cabbage-like vegetables make an excellent addition to a diabetic-friendly or low-carb diet for several reasons:

• Their high fiber content (4.1g per serving) helps slow down carbohydrate digestion
• With only 4.2g of net carbs, they’re suitable for most low-carb eating plans
• The protein content (3.63g) is relatively high for a vegetable, supporting satiety
• Extremely low in fat (0.39g), making them heart-healthy

Convenience Factor

The frozen variety offers considerable convenience without sacrificing nutritional benefits. When cooked without added fat, they maintain their favorable glycemic profile while providing a quick and easy side dish option.

Serving Suggestions

To maintain their low glycemic impact, try these preparation methods:

• Steam or microwave from frozen for the simplest preparation
• Roast with a minimal amount of olive oil and herbs
• Add to stir-fries with other low GI vegetables
• Pair with a source of healthy fat (like olive oil) to further reduce glycemic impact

Bottom Line

Frozen Brussels sprouts are a nutritional powerhouse with a low glycemic impact, making them ideal for anyone monitoring blood sugar levels. Their convenience, combined with their excellent fiber-to-carb ratio, makes them a smart addition to balanced, blood sugar-friendly meals.

Remember that cooking methods matter! Avoid adding high-GI ingredients like sweetened sauces to maintain their blood sugar benefits.