Vegetables contain antioxidants that help support our health. However, some vegetables do not support your health when you’ve got some health challenges, such as diabetes. So, you may be wondering, are Brussels sprouts good for diabetics?
Yes, Brussels sprouts are generally considered a good food for people with diabetes. Due to their low glycemic index, they have a minimal impact on blood sugar levels.
Additionally, Brussels sprouts also have a lot of fiber, which can help to counteract the unnecessary rise in blood sugar levels.
Can Diabetics Eat Brussels Sprouts?
If you have diabetes, you should eat more non-starchy veggies like broccoli, carrots, green beans, Brussels sprouts, and asparagus.
A cup of cooked Brussels sprouts has 11 grams of carbs, and just over 4 grams of those are fiber.
Fiber is a kind of carbohydrate that is not digestible by the body. It helps you feel full, lowers cholesterol, keeps your stools regular, and keeps your blood sugar stable. It can be beneficial for people who want to avoid or control diabetes.
Unlike other carbs, fiber doesn’t increase blood sugar because your body can’t absorb and break it down. Therefore, fiber might help you keep your blood sugar in the right range.
In several studies, a higher intake of vegetables such as Brussels sprouts, kale, and cabbage has been linked to a decreased risk of type 2 diabetes.
Regarding blood sugar, Brussels sprouts are a good choice for people on a low-carb diet or who are watching what they eat.
The low glycemic index value of Brussels sprouts can help manage long-term blood glucose levels in people with type 2 diabetes.
The fiber in Brussels sprouts is high and full of vitamins and minerals. Getting lots of veggies is a great way to keep your blood sugar in check.
Plus, eating lots of vegetables can help you lose weight and keep it off. This is important because becoming overweight or obese increases your chance of coming down with type II diabetes disease, according to a study released in April 2020 in Diabetologia.
In addition, Harvard University says that 85% of people with type II diabetes are overweight. Therefore, having an average body weight is crucial to preventing type II diabetes.
Benefits Of Eating Brussel Sprouts For Diabetic Patients
Regarding eating vegetables to improve diabetes management, non-starchy vegetables like Brussels sprouts can significantly help.
Brussel sprouts are a low-carb food that will fill you up without making your blood sugar go up. They also give your body the fiber, vitamins, and minerals it needs to work normally.
The high levels of fiber in Brussels sprouts can help with blood sugar control by lowering post-meal blood sugar levels.
When you consume fiber-rich foods, it helps to increase fullness. So, start your meal by eating large quantities of vegetables, such as Brussels sprouts.
Eating vegetables with high fiber may help to keep your portions of other high-calorie and high-carb foods smaller, benefiting your blood sugar and waistline, say dieticians.
Brussels sprouts, as part of a Mediterranean diet, have been demonstrated to help minimize the risk of blindness in African type II diabetics by preventing glaucoma and cataracts.
Vegetables like Brussels sprouts, cabbage, and broccoli contain a sulfur-containing compound, sulforaphane.
A study shows that sulforaphane has anti-inflammatory properties that can effectively counter much of the inflammation underlying type 2 diabetes.
In another study, a higher intake of cruciferous vegetables such as Brussels sprouts, kale, and cabbage was linked to a significant decrease in the risk of type 2 diabetes.
The low glycemic index value of Brussels sprouts can help to manage long-term blood glucose levels in people with type 2 diabetes.
Also read: How Good Cabbage Is For You.
How To Eat Brussel Sprouts For People With Diabetes
Brussel sprouts belong to the same family as cauliflower, cabbage, and broccoli.
This vegetable is packed with nutrients, especially fiber and vitamins C and K.
Brussels sprouts are low in carbohydrates, making them perfect for your diabetes diet.
So, how exactly can you incorporate Brussels sprouts into your diabetes diet? Here are some great ideas for you to consider:
1. Salad: There is no doubt from the fact that salad is one of the best things you can eat, and you won’t dislike it as long as it tastes good.
Adding Brussels sprouts to your vegetable might make all the difference. Its somewhat nutty flavor with a hint of sweetness will make you prefer your salad bowl over the bad items on the table.
2. Snack: If you thought Brussels sprouts were bitter, wait till you roast them. Throw these sprouts in a pan with your favorite seasonings and roast them to make a nice snack to nibble on while others load up their plates with fries.
3. Side Dish: Brussels sprouts can also be part of sautéed vegetables on the side with our chicken breast or pork chops. You can also roast the vegetables first and then mix them with other veggies.
Brussels sprouts are delicious when roasted in the oven; they deserve a place in your diabetes meal plan.
According to the United States Department of Agriculture, 1 cup (155 g) of cooked fresh Brussels sprouts contains about 8.4 grams of net carbs.
Furthermore, the same serving of this vegetable is full of vitamin C (116 mg, or 129 percent of the daily value {DV}), potassium (626 mg, or 13 percent of the DV), and fiber (6.04 g, or 22 percent of the DV).
Brussel Sprouts Recipe For Diabetic People
If you have been reluctant to try Brussels sprouts because of the fear of not raising your blood sugar level, here is a delicious Hazelnut Brussel Sprouts Recipe you can consider as a diabetic person.
Not only are brussels sprouts packed with vital nutrients, like vitamins C and K, but they also contain a good amount of dietary fiber, making them an excellent choice for individuals managing diabetes.
Hazelnut Brussel sprouts Ingredient:
- 1 Ib fresh Brussel sprouts, washed, with stems and loose leaves trimmed
- 3 tsp. extra virgin olive
- 2 tbsp. chopped toasted hazelnuts
- 1/8 tsp. ground cardamom
- 4 cups tap water
- 1/8 tsp. Table salt (optional)
Direction of use:
Begin by cutting the Brussels sprouts in lengthwise.
Put the water and salt in a big pot and bring to a boil. Add the Brussels sprouts and boil them for a short while. Once the water returns to a boil, drain the vegetables using a colander.
In a big pan, lightly heat 1 teaspoon of oil over medium-high heat. Place half of the sprouts in the pan, cut side down. Cook for 5 minutes until golden brown, then transfer to a serving plate.
Put the pan back on the stove and add 1 teaspoon of oil. Place the rest of the Brussels sprouts in the pan with the cut side facing down. Cook until golden brown, and then transfer to a serving dish.
Add 1 teaspoon olive oil, almonds, and cardamom in a mixing bowl, then serve.
Additional Info:
If hazelnuts are not readily available, you can make use of almonds or walnuts as an alternative.
How The Nutrients In Vegetables Can Help People With Diabetes And Its Complications
A well-balanced diet with many different nutrients is a great way to protect yourself from cardiovascular diseases and other problems that can arise from having type II diabetes.
The best approach is to eat food that contains different kinds of colored vegetables, which provide you with a variety type of vitamins and minerals.
Vegetables are a good source of antioxidants. A study shows that foods rich in antioxidants may help to prevent or delay the progression of diabetes complications like cardiovascular diseases.
Animal studies show that eating foods high in antioxidants can help scavenge free radicals, which can result in “oxidative stress,” a process that can cause or trigger cell damage.
A lot of different diseases, like diabetes, cancer, and heart disease, are thought to be linked to oxidative stress.
Eating antioxidant-rich foods could support the health of your heart.
A study of over 32,000 women aged 49 and above for about 10 years showed that consuming foods rich in antioxidants could help improve cardiovascular health.
Does Brussel Sprouts Raise Blood Sugar?
Eating Brussels sprouts can help keep blood glucose (sugar) levels steady, which lowers the risk of getting diabetes.
Fiber in food plays an important part in the regulation of blood glucose levels. In the gut, the fiber turns into a gel-like material that slows down the absorption of sugars from foods.
Brussels sprouts are high in dietary fiber. Diets high in dietary fiber have been found to improve insulin sensitivity.
According to a review in the Journal of Nutrition and Food Sciences, improved insulin sensitivity as a result of a diet high in dietary fiber could definitely be a very important factor contributing to reduced diabetes risk. This condition is associated with frequent spikes in blood sugar.
The Brussels sprouts also contain antioxidant alpha-lipoic acid (ALA), which can help to manage blood sugar, thus playing a positive role in managing type II diabetic patients.
In another development, the fiber in Brussels sprouts helps to keep blood sugar in control because the body cannot absorb and break down the fiber, thus preventing a spike in blood sugar levels.
A review demonstrated the ability of this compound to increase sugar uptake in insulin-sensitive and insulin-resistant muscle tissues and prevent oxidative stress-induced changes in diabetic people.
Conclusion
Brussels sprouts are a nutrient-dense vegetable with a portion on your plate as a person with diabetes.
The low caloric and glycemic content and high fiber make Brussels sprouts a good addition to your diet because they would not cause a sudden spike in your glucose blood level.