Most nutritionists will tell you that Brussel sprouts are healthy and nutritious. But specifically, are Brussel sprouts healthy for weight loss? Yes, eating Brussel sprouts can help support a weight loss plan.
Brussels sprouts are very low in calories and are very filling; their fiber content keeps you fuller and longer, which is what we all strive for when trying to lose or maintain weight.
Brussel sprouts’ fiber content may result in a reduction in overall calorie consumption and weight loss over time.
Brussels sprouts are a beneficial addition to your weight-loss diet because they are abundant in fiber, vitamins, minerals, and antioxidants.
They are also abundant in water; all these nutrients help boost your body’s ability to burn fat.
Vegetables are low in fat and calories by nature. Here’s how Brussels sprouts can help you lose weight and some simple recipes to try.
Related: What are the benefits of eating brussel sprouts?
Brussel sprouts nutrition data.
Brussels sprouts are a very nutritious vegetable that is low in calories, high in fiber, and rich in important vitamins and minerals.
Here are some of the major nutrients in 100 grams of cooked Brussels sprouts
- Calories: 36
- Protein: 2.6 g
- Fat: 0.5 g
- Carbohydrate: 7.1 g
- Fiber: 2.6 g
- Vitamin K: 140 mcg [117% of the Daily Value (DV)]
- Vitamin C: 62 mg (69% of the DV)
- Folate: 60 mcg (15% of the DV)
- Potassium: 317 mg (7% of the DV)
Brussels sprouts are low in calories and high in fiber. 100 grams of cooked Brussels sprouts contain just 36 calories, which helps support weight loss.
Can you eat Brussel sprouts everyday for weight loss?
You may be wondering if eating Brussel sprouts every day is healthy for weight loss. In my opinion, it is safe and healthful to do so, and the reasons are not far-fetched.
If you’re attempting to lose weight, a diet high in green vegetables, which are high in vitamins, fiber, minerals, and antioxidants, is all you need.
Green vegetables not only maintain a healthy immune system, but their low calorie content makes them an important part of many weight loss programs.
Because they are low in calories while being full, Brussels sprouts can help you lose weight.
Brussel sprouts are a highly nutritious vegetable that is simple to prepare. They are a fantastic source of plant protein and fiber for reducing belly fat.
Furthermore, eating high-fiber, low-glycemic-load foods, such as Brussel sprouts and broccoli, was related to healthy weight loss as compared to meals with a higher glycemic index but lower fiber content, such as carrots.
However, you should also consume other nutrient-dense foods.
Variety is a crucial part of well-rounded nutrition, and eating the same foods every day may not provide the most diverse range of nutrients.
Suppose you’re not used to eating a lot of high-fiber meals. In that case, I recommend gradually increasing your intake of Brussels sprouts.
Overloading the digestive tract with fibrous meals may cause gas, bloating, and digestive difficulties.
Remember that heating your Brussels sprouts makes them simpler to digest than eating them raw.
However, there is no disadvantage to eating Brussels sprouts every day for weight loss as long as you include variety in your diet and do not have digestive discomfort as a result of the frequent consumption.
How do Brussel sprouts help with weight loss?
Brussels sprouts, like nearly all vegetables, are naturally low in fat and calories. However, unlike most vegetables, Brussels sprouts have a significant protein content that accounts for more than a quarter of their calories.
This implies you can skip a higher-calorie source of protein, such as high-fat meat, and instead consume Brussels sprouts and grains on occasion.
Brussels sprouts have high levels of vitamin A, folate, potassium, and calcium. Each cup (156 g) of cooked Brussels sprouts contains 4 grams of fiber and 56 calories.
Brussels sprouts are one of those vegetables that will keep you satisfied for a longer period of time. For all of these reasons, including Brussels sprouts in your diet to lose weight is an excellent idea.
However, Brussels sprouts alone do not provide the nutritional requirements of a complete healthy diet; thus, mix them with a variety of nutrient-dense foods such as other vegetables, fruits, whole grains, lean meats, and healthy fats.
Apart from eating healthily for your weight loss journey, it is also important to be physically active, make sure you are getting enough rest, and manage stress.
You can also forego a high-calorie meat dinner in favor of Brussels sprouts and grains.
Brussels sprouts contain a high calcium and potassium content and no saturated fat. So, eat a lot of these vegetables if you want to reduce weight.
Make sure not to overcook your Brussels sprouts, as they lose their vitamin C content quickly.
How to cook brussel sprouts for weight loss
Even though you know all the nutritional benefits of Brussels sprouts, you still need to learn how to make them tasty, which will motivate you to want to include them in your weight-loss diet.
They are so simple to prepare and cook. Furthermore, their fiber content keeps you fuller for longer, which is something we all aspire to when attempting to lose or maintain weight.
When overdone, Brussels sprouts can have a strong flavor and become smelly.
If you don’t like the flavor of steamed Brussels sprouts, you can cook them in an air fryer or roast them.
Also, because the leaves cook faster than the core, I suggest that you cut them into halves or quarters when roasting.
You should also add your favorite spices; as with any food, seasoning is vital in bringing out the flavor in them.
How to eat Brussel sprouts for weight loss.
Here are a few ways to incorporate Brussels sprouts into your diet for weight loss:
Eat them raw: You can enjoy raw Brussels sprouts as a snack, chopped up and mixed into a salad, or shaved and used as a topping for sandwiches or wraps.
Roast them: Roasting Brussels sprouts can bring out their natural sweetness and nuttiness. Toss them with a bit of salt, oil, and pepper and roast at a high temperature for 20–25 minutes.
Add them to a stir-fry: Brussels sprouts are delicious when quickly sautéed with other vegetables and lean protein.
Incorporate them into a soup or stew: Brussels sprouts add a flavorful and nutrient-rich element to a homemade soup or stew.
Eat them in a healthy way. Avoid eating fried, creamy, or sauteed Brussels sprouts with cheese to make the most of their benefits.
Some Brussel sprouts recipes for weight loss.
1. Sautéed Brussels Sprout:
Heat 1 teaspoon each of olive oil and butter in a pan over high heat until the butter is melted and turns brown.
Stir 12 Brussels sprouts (trimmed and thinly sliced) and 1 tbsp. lemon juice into butter and oil. Keep on stirring constantly until the vegetables are just heated through and start to soften.
Remove from heat, season with salt and pepper, and serve.
2. Roasted Brussels Sprouts:
Preheat the oven to 450 degrees. Line a baking sheet with aluminum foil.
Remove the ends of 10 Brussels sprouts and any bruised outer leaves.
Remove the ends and any bruised outer leaves from 10 Brussels sprouts.
Place the sprouts in a large basin and cut them in half. Toss with 1 tsp. Olive oil, 1 tsp. Balsamic vinegar, salt, and pepper to coat. Place the Brussels sprouts in a single layer on the baking sheet.
Cook, stirring once halfway through, for 10–12 minutes.
Conclusion
Brussels sprouts are a nutritious leafy green vegetable that can be a great addition to a weight-loss diet. They are low in calories, high in fiber, and important vitamins such as vitamin C, vitamin K, and folate.
Consuming a healthy, balanced diet that includes fruits, vegetables, and whole grains is vital to having a healthy weight.
However, mix them up with other foods in order to have a nutritious and balanced diet and engage in healthy exercise to achieve your weight loss goal.