Brussels Sprouts: A Low-Glycemic Vegetable for Healthy Blood Sugar
Brussels sprouts are not only a nutritious addition to your meals but also a smart choice for those monitoring their blood sugar levels. These small, cabbage-like vegetables offer impressive nutritional benefits while maintaining a low glycemic impact.
Glycemic Information
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Glycemic Index (GI): 32 (Low)
Glycemic Load (GL): 1.73 (Low)
With a glycemic index of 32, Brussels sprouts fall well within the low-GI category (below 55), making them an excellent choice for stable blood sugar management. The minimal glycemic load of 1.73 further confirms that this vegetable will have very little impact on blood glucose levels when consumed in normal portions.
Nutritional Profile (per 100g, cooked, no added fat)
- Calories: 45
- Protein: 3.51g
- Fat: 0.31g
- Carbohydrate: 9.3g
- Fiber: 3.9g
- Sugar: 2.28g
- Net Carbs: 5.4g
Health Benefits for Blood Sugar Management
Brussels sprouts offer several advantages for those concerned about glycemic control:
- High Fiber Content: With 3.9g of fiber per 100g serving, Brussels sprouts help slow digestion and prevent rapid spikes in blood sugar.
- Low in Net Carbs: Only 5.4g of net carbs per serving makes this vegetable suitable for low-carb eating plans.
- Nutrient Density: Brussels sprouts provide essential nutrients with minimal caloric impact, supporting overall health while managing blood sugar.
Serving Suggestions
To maintain the low glycemic impact of Brussels sprouts:
- Roast with a small amount of olive oil and herbs
- Steam or boil briefly to preserve nutrients
- Add to stir-fries with other low-GI vegetables
- Shred raw into salads for added crunch and nutrition
Who Should Include Brussels Sprouts in Their Diet?
Brussels sprouts are particularly beneficial for:
- People with diabetes or insulin resistance
- Those following low-carb or low-GI diets
- Anyone seeking to improve their fiber intake
- People working toward weight management goals
With their impressive nutritional profile and minimal impact on blood sugar, Brussels sprouts deserve a regular place in a health-conscious eating plan. Incorporate them into your meals to enjoy their benefits for glycemic control and overall wellness.