Brussels sprouts resemble miniature cabbages, but their flavor is softer. During the colder months, Brussels sprouts enjoy a surge in popularity. You might be asking yourself, Can you eat raw Brussel sprouts? Absolutely, yes, you can eat raw Brussel sprouts.
Most people primarily consume Brussels sprouts cooked, although some also love to eat them raw or chopped in salads and coleslaw.
Brussels sprouts are a nutrient-dense cruciferous vegetable that offers many health benefits.
They belong to the group of plants called brassicas, which also include arugula, kohlrabi, rutabaga, kale, broccoli, and collard greens.
This article examines the benefits and potential drawbacks of eating raw Brussels sprouts.
Can I eat raw Brussel sprouts?
Yes, you can eat Brussel sprouts raw. Some people refrain from consuming specific foods such as grains, vegetables, and legumes unless they are cooked out of worry about the antinutrients.
Antinutrients can prevent the optimal absorption of vital nutrients in foods.
For example, oxalates in spinach and phytates in soybeans are naturally occurring substances that may prevent your body from absorbing nutrients like zinc, iron, and cadmium.
It is worth noting that cooking diminishes antinutrients in food.
In Brussels sprouts, antinutrients are not common, but they contain chemical substances called glucosinolates.
Researchers have suggested that glucosinolates lower the absorption of iodine.
A shortage of iodine in the body may interfere with thyroid function, which might result in goiter, an abnormal enlargement of the thyroid gland.
Therefore, people with goiter (hypothyroidism) should limit their consumption of glucosinolate-rich foods such as Brussels sprouts and other vegetables like cabbage, broccoli, kale, and cauliflower.
If you’re a lover of this nutrient-dense vegetable but have a concern about its glucosinolate content, boiling it can significantly reduce glucosinolate content, which may alleviate your fear.
Related: what happens if you eat raw cabbage?
Are Brussel sprouts raw good for you?
Yes, raw Brussel sprouts are good for you because they are full of minerals and vitamins that help boost your immunity, support blood and bone health, and a lot more.
Brussels sprouts are a low-calorie food and very filling due to their high fiber contents, which makes them a great choice to include in your weight loss diet plan.
A cup (88 grams) of raw Brussels sprouts contains 3 grams of fiber and less than 40 calories.
Brussels sprouts are rich in antioxidants, just like kale and spinach. Antioxidants are chemical substances that can help you stay healthy by scavenging free radicals, which can harm your body cells.
Brussels sprouts are rich in vitamin C, a powerful antioxidant. Just half a cup of raw Brussels sprouts will give you 37mg of vitamin C about 41% of your daily recommended amount of vitamin C.
In addition to being a great source of folate, Brussels sprouts are also a rich source of fiber and potassium.
Consuming cruciferous vegetables regularly, such as Brussels sprouts, may help fend off several common cancers.
Are Brussel sprouts healthier cooked or raw?
While Brussels sprouts are often served cooked, their raw form can offer many nutritional benefits.
Regarding the vitamin C and folate levels in Brussels sprouts, eating it raw could make this vegetable healthier.
100 grams of raw Brussels sprouts contain 85 milligrams of vitamin C, compared to 75 milligrams of cooked Brussels sprouts.
Also, 100 grams of raw Brussels sprouts have 61 micrograms of folate, compared to 54 micrograms found in cooked Brussels sprouts.
Vitamin C plays the role of antioxidant that promotes the skin’s overall integrity, collagen synthesis, and immune system.
Folate plays a crucial role in supporting the health of both the mother and the developing baby during pregnancy.
Hence, incorporating raw Brussels sprouts into the diet of pregnant women could help improve their overall health during pregnancy and that of the growing baby because folate plays a vital role during the formation of neural tubes.
Raw Brussel sprouts health benefits.
Raw Brussel sprouts are high in vitamins C, K, and folate. They also have lower levels of vitamins and minerals such as A, B6, potassium, and manganese.
In addition, Brussels sprouts are high in dietary fiber and antioxidants.
The high concentration of glucosinolates in raw Brussels sprouts is one of the most significant health benefits. These are sulfur-containing chemicals related to a lower risk of cancer.
Chopping or chewing Brussels sprouts transforms glucosinolates into isothiocyanates, which exhibit anti-cancer effects.
Raw Brussels sprouts also contain sulforaphane, which possesses anti-cancer properties.
It has been shown that sulforaphane can help reduce inflammation, protect against oxidative stress, and keep the immune system working well.
Raw Brussels sprouts are also low in calories and carbohydrates, making them a good choice for maintaining weight or managing blood sugar levels. They also have a high water content, which can help you feel full and hydrated.
Can you eat raw Brussel sprouts while pregnant?
During pregnancy, the type of food you eat determines your health status and that of your growing baby because it depends solely on its nutrition from whatever food you eat.
So, it is crucial that you properly watch the nutritional composition and safety of the foods you consume.
There is no doubt about the nutritional value of Brussels sprouts and other vegetables like cabbage, kale, and carrots. Yet, it would be best to take extra caution when eating raw vegetables during pregnancy.
Raw foods like fruits and vegetables, which parasites like Toxoplasma gondii have contaminated, can cause diseases like toxoplasmosis if you are not immune to them.
So, during pregnancy, exercise caution when consuming raw vegetables. You may need to wash them thoroughly or avoid them altogether if you are uncertain about their safety.
Finally, leafy green vegetables, particularly the cabbage family, such as Brussels sprouts, cabbage, kale, cauliflower, and the rest, in addition to their tendency to cause diseases, can also result in some digestive issues when eaten in excess because of their high levels of fiber.
Where to find raw Brussel sprouts
Brussels sprouts are available all year long in the produce section of the majority of supermarkets. You can find them near broccoli and other greens.
Select firm, bright green Brussels sprouts. Brussels sprouts that are wilting or soft should be avoided because they can spoil in a short period of time.
However, you can preserve your Brussels sprouts for later use by refrigerating or freezing them.
Preparation of raw Brussels sprouts
Most people dislike Brussels sprouts on most occasions due to their flavor. But like many vegetables, Brussels sprouts can taste better when prepared in specific ways.
You can best enjoy raw Brussels sprouts and most cruciferous vegetables in one of the following raw forms:
Coleslaw: mix your shredded raw Brussels sprouts with slaw ingredients like olive oil, vinegar, dried cranberries, honey, and brown mustard with minced garlic.
Salad: Combine thinly sliced Brussels sprouts with leafy greens and other raw vegetables like carrots, radishes, and tomatoes in a salad. Add a drizzle of your preferred salad dressing and serve.
Sandwich: Slice your Brussels sprouts thinly and add them to sandwiches as a crunchier alternative to spinach or lettuce.
Also read: Can you eat cabbage while pregnant?
Side effects of eating raw Brussels sprouts
Raw Brussels sprouts are a healthy and delicious complement to salads and other cuisines. There are, however, some hazards linked to eating them uncooked. This section will cover the dangers of eating raw Brussels sprouts, such as digestive difficulties and when to avoid them.
Raw Brussels Sprouts and Digestive Issues
Digestive discomfort is one of the most prevalent adverse effects of consuming raw Brussels sprouts. Raw Brussels sprouts contain complex carbohydrates that some individuals find challenging to digest.
Bloating, gas, and stomach pains might result from this. Some people, however, may be able to digest raw Brussels sprouts without problems.
When you eat raw Brussels sprouts and other vegetables like broccoli, kale, and cabbage, you might experience similar side effects.
Besides having a bitter flavor, Brussels sprouts may cause flatulence in specific individuals.
These vegetables contain a fiber called raffinose, which is very difficult to digest, and you can get stomach discomfort, gas, diarrhea, or constipation as a result.
When microorganisms in your large intestine attempt to break down this and other indigestible fibers, they emit gases such as hydrogen, carbon dioxide, and methane.
This may aggravate existing digestive diseases such as irritable bowel syndrome (IBS) and those who are not accustomed to consuming Brussels sprouts or similar veggies and foods like beans.
Related: Why does cabbage make me gassy?
When Should You Avoid Raw Brussels Sprouts?
In certain instances, it is advisable to avoid eating raw Brussels sprouts.
Individuals with hypothyroidism, for example, may want to limit their intake of raw Brussels sprouts due to their high goitrogen content, which might interfere with thyroid function.
Furthermore, pregnant women and people with compromised immune systems should avoid eating raw sprouts entirely because they are more likely to contract food-borne infections.
Conclusion
While raw Brussels sprouts can be a healthy food, they can pose some hazards. If you have digestive troubles after eating raw Brussels sprouts, limit your consumption or cook them thoroughly before you eat them.
Furthermore, if you are in one of the high-risk groups stated above, it is advisable to avoid raw sprouts entirely.