Brussels Sprouts: A Low-Glycemic Vegetable Worth Adding to Your Diet

Brussels sprouts are not just miniature cabbages that divide dinner tables between lovers and haters—they’re nutritional powerhouses with an impressive glycemic profile. Today, we’re examining frozen Brussels sprouts that have been cooked with added fat, a common preparation method that affects both taste and nutritional values.

Glycemic Index and Load: Friendly for Blood Sugar Management

With a glycemic index of 32, Brussels sprouts fall firmly into the low-glycemic category, making them an excellent choice for those monitoring their blood sugar levels. Foods with a GI below 55 are considered low-glycemic and cause a slower, more gradual rise in blood glucose levels.

Even more impressive is the glycemic load of just 1.3 for a 100g serving. Glycemic load factors in the amount of carbohydrates in a standard portion, providing a more accurate picture of how a food affects blood glucose. A GL under 10 is considered low, confirming that Brussels sprouts have minimal impact on blood sugar levels.

Nutritional Breakdown per 100g Serving

• Calories: 64
• Protein: 3.53g
• Fat: 2.92g
• Carbohydrates: 8.06g
• Fiber: 4g
• Sugar: 2.02g
• Net Carbs: 4.06g

Why Brussels Sprouts Are a Nutritional Standout

The nutritional profile of Brussels sprouts is impressive beyond their favorable glycemic metrics. With just 64 calories per 100g serving, they provide substantial nutritional benefits without a significant caloric impact.

Their high fiber content (4g per serving) contributes to their low glycemic impact and offers digestive benefits. Fiber helps slow digestion, creating a more gradual release of glucose into the bloodstream while promoting feelings of fullness.

The modest 4.06g of net carbs (total carbohydrates minus fiber) makes Brussels sprouts a compatible choice for low-carb and ketogenic dietary approaches. Combined with 3.53g of protein, they offer more balanced nutrition than many vegetables.

Incorporating Brussels Sprouts into Your Diet

The version we’re discussing—frozen, cooked, with added fat—represents a convenient and flavorful preparation method. The added fat (2.92g per serving) not only enhances flavor but can also help with the absorption of fat-soluble vitamins present in the vegetable.

Try roasting them with olive oil and garlic, sautéing with bacon bits, or adding them to stir-fries. Their low glycemic impact means they pair well with higher-GI foods, helping to balance the overall glycemic load of your meal.

Who Should Include Brussels Sprouts in Their Diet?

• Those managing diabetes or insulin resistance
• People following low-carb or ketogenic diets
• Anyone looking to increase their vegetable and fiber intake
• Those seeking weight management options with high nutritional value

Conclusion

Brussels sprouts, particularly the frozen, cooked version with added fat, represent an excellent low-glycemic food choice with impressive nutritional credentials. Their combination of low calories, substantial fiber, modest protein, and minimal impact on blood sugar makes them a valuable addition to health-conscious diets. Whether you’re managing diabetes, following a specific dietary plan, or simply seeking nutritious food options, Brussels sprouts deserve a place on your plate.