Are Brussels Sprouts Good for Weight Loss? Benefits & Serving Size

Poor in reputation, Brussels sprouts are one of those vegetables that offer quite a few benefits to health that help with weight loss. Whether you are looking for something packed with nutrients and low in calories, Brussels sprouts may be just what you need. Here, we discuss the various benefits of using Brussels sprouts for weight loss, how to incorporate them into your diet, portion sizes for optimal health, quinoa nutrition, and all the reasons Brussels sprouts belong on your menu.

Why are Brussels sprouts good for weight loss?

But besides their delicious taste, Brussels sprouts contain very important nutrients that will surely help someone lose unnecessary weight. These small, leafy vegetables form part of the cruciferous family of vegetables, such as broccoli, cauliflower and cabbage. Above all, they are incredibly low in calories but high in fiber, vitamins and minerals hence turning out to be a very good choice for one aiming at shedding a few pounds.

High in Fiber for Motivation

Another major reason Brussels sprouts are a big help in weight loss is due to the amount of fiber they contain. This is because while the fiber keeps you full and content, there would be less tendency toward overeating. A serving of Brussels sprouts will load you up with this impressive amount of fiber that regulates your digestive system to keep you fuller for longer. This would be most helpful when it comes down to managing your calorie intake.

Rich in nutrients while being very low in calories

But that is not all: aside from being so nutritious, Brussels sprouts are even low in calories. One serving of 100 grams of the vegetable contains just about 43 calories; hence, it is an excellent food choice if one intends to cut down on calorie intake without compromising much nutrition. Rich in vitamins A, C, K and folate, they support immune health, bone health and overall wellness.

Supports blood sugar control

Another benefit Brussels sprouts have in relation to weight loss is the regulation of blood sugar levels. Brussels sprouts achieve this because of the high content of fiber that slows down the absorption of sugar, hence preventing spikes in blood sugar levels. This stability in blood sugar levels will help you reduce your hunger and cravings throughout the day.

How to include Brussels sprouts in your diet

These little crucifers are delicious eaten in a number of ways: grilled, sautéed brussels sprouts, or raw in a salad. Let's investigate some of the favorite ways to add them into your meals.

Grilled Brussels sprouts

One of the great things you could do to bring out the natural flavor is grilling Brussels sprouts. Their outer leaves caramelize under the high heat, turning crispy while keeping all the nutrients inside. Grilled Brussels sprouts make an amazing dinner side dish through which you can complement other lean proteins like chicken or fish for a healthy meal.

Sauteed Brussels Sprouts

That being said, sautéing is pretty much the fastest, easiest way to cook Brussels sprouts. Heat a pan with some olive oil, toss the sprouts in and cook until golden. Sprinkle some garlic, lemon or your favorite herbs over them to give them a bit more flavor. Roasted Brussels sprouts can be a nice side or added into salads, pasta or grain bowls.

Brussels Sprouts Salad

This is a great way to get the vegetable in its raw form, adding much crunch and freshness to any meal. Thinly slice a few sprouts and toss in with any of your other favorite salad ingredients. Add in avocado, nuts and a light vinaigrette for a healthy filling snack. This makes a great light lunch or side dish for any meal.

Portion Size: How Much Should You Eat?

While Brussels sprouts are very low in calorie content, portioning is something to pay close attention to when adding them into your diet. The serving size for Brussels sprouts is about 1 cup of cooked Brussels sprouts or 100 grams. This serving size gives a big boost in fiber and nutrients but not too much in calories.

Being a filling vegetable, full of fiber, a portion of 1 cup of Brussels sprouts should do the work of keeping you full. Of course you may adjust that portion size as you see fit if you add other vegetables or more protein to it.

Nutritional Breakdown of Brussels Sprouts

Now, let's look in detail at the nutritional profile of Brussels sprouts.

43 calories per 100g serving

Carbohydrates: 9g

Fiber: 3.8g

Protein: 3.4g

Fat: 0.3g

Vitamin C: 85mg (142% of the daily recommended intake)

Vitamin K: 140mcg 174% of the Daily Value

Folate: 60mcg

This makes Brussels sprouts a very good option for people who want to lose weight but still need the nutritional elements their body will require in order to function correctly.

5 Most Asked Questions About Brussels Sprouts & Weight Loss

1. Brussels sprouts help reduce belly fat?

Brussels sprouts are capable of reducing belly fat, yes. A high amount of fiber in Brussels sprouts regulates the digestive system and reduces bloating; thus, Brussels sprouts become perfect for a flat stomach. Fiber regulates blood sugar levels hence guaranteeing a reduction of fat around the belly.

2. Brussels Sprouts for Weight Loss: Raw or Cooked?

Steaming, roasting and grilling would serve to enhance the flavor without losing too much nutrition. Should one prefer fresh vegetables, then the Brussels sprouts salad is one of the best options for eating this vegetable raw. Finally, both raw and cooked Brussels sprouts are good for weight loss while cooking slightly raises the quantity of dietary fiber contained in this vegetable, thus making it easier to digest.

3. Can consumption of regular brussels sprouts help in weight loss?

Yes, one could eat Brussels sprouts each day. In fact, they are part of those low calorie foods with extremely high fiber and very rich in vitamins making them quite effective for weight loss. Remember, though, to eat them sparingly with other vegetables and sources of protein in a complete diet.

4. What are the health benefits from Brussels sprouts?

Apart from helping one lose weight, other health benefits of consuming Brussels sprouts include the fact that they are abundant in antioxidants, which are important in reducing inflammation and building up a barrier against chronic diseases. They are heart healthy because they are rich in vitamins C and K, ensure good digestion and boost immune function.

5. How can I make Brussels sprouts better?

Add extra flavor to Brussels sprouts by grilling, sautéing, or roasting them. Sprinkle it with garlic, lemon juice, or Parmesan cheese for an added boost. You may also toss the Brussels sprouts in olive oil and your favorite herbs before roasting for a delicious crispy snack.

Conclusion 

Brussels sprouts are an excellent addition to any weight loss programs. They boast low amounts of calories with high levels of fiber that can provide all the needed nutrients to promote general health. Whether you enjoy grilled brussels sprouts, steamed or in salad, Brussels sprouts are one of those vegetables that offer many avenues through which you can take advantage of your meals. At MyHomeDoc Telehealth, we believe that minor dietary changes go a long way in supporting health and well being. For more updates on healthy eating and weight loss tips continue following our blog or get in touch with us for professional support. Add Brussels sprouts onto your plate today and start enjoying all of the many benefits.