With the new year upon us, many people have set weight loss goals and are looking for the best foods to help them shed pounds. One vegetable that is often touted for its weight loss benefits is the brussels sprout. But are brussels sprouts really effective for losing weight? Let’s take a closer look.
The Nutritional Profile of Brussels Sprouts
First, it’s helpful to understand the nutritional profile of brussels sprouts and how their nutrients may impact weight loss:
- Low in calories – One cup of cooked brussels sprouts contains only 56 calories, making them a low calorie vegetable.
- High in fiber – A one cup serving contains 5 grams of dietary fiber, almost 20% of the daily recommended intake. Fiber promotes feelings of fullness.
- Packed with nutrients – Brussels sprouts provide vitamin C, vitamin K, folate, potassium, and manganese. They are an excellent source of antioxidants.
- May support detoxification – Brussels sprouts contain glucosinolates, compounds that help support the liver’s detoxification processes.
- Low glycemic – They have a minimal effect on blood sugar levels.
With their stellar nutritional profile, it’s no wonder that brussels sprouts are frequently recommended for weight control.
Brussels Sprouts for Weight Loss: The Evidence
But does the science actually back up the idea that brussels sprouts can help with weight loss? Let’s review the evidence:
- In one study of over 124,000 adults, greater intake of cruciferous vegetables like brussels sprouts was associated with less weight gain over time.
- Research shows that eating foods high in dietary fiber like brussels sprouts can increase feelings of fullness, decrease hunger, and promote weight loss over time.
- Compounds in brussels sprouts may help reduce inflammation, insulin resistance, and other factors linked to obesity.
- One study found that eating brussels sprouts daily helped overweight adults lose 3% more body weight and 7% more body fat over 12 weeks compared to those not eating brussels sprouts.
While more research is needed, the current evidence indicates that adding brussels sprouts to your diet can support your weight loss efforts.
How Brussels Sprouts May Help With Weight Loss
There are a few key ways that brussels sprouts may help promote weight loss:
Fiber content
Brussels sprouts are high in fiber, providing 5 grams per cup cooked. Fiber promotes feelings of fullness by slowing digestion and supports gut health. Eating more high fiber foods like brussels sprouts can reduce appetite and calorie intake.
Low in calories
With only 56 calories per cup, brussels sprouts are a nutrient-dense, low calorie choice. You can eat a good portion size of brussels sprouts without consuming too many calories, allowing you to feel full while controlling calorie intake.
Nutrient profile
Brussels sprouts provide a range of vitamins, minerals, and antioxidants. This stellar nutritional profile supports overall health and satisfaction. Nutrient deficiencies can sometimes stall weight loss efforts.
Suppresses inflammation
Some studies suggest the antioxidants and phytochemicals in brussels sprouts can help reduce inflammation. High inflammation is linked to weight gain and metabolic disorders. Reducing inflammation may make weight loss easier.
Low glycemic impact
Brussels sprouts have a low impact on blood sugar levels. This helps control hunger and prevents energy crashes that can lead to overeating.
Tips for Adding More Brussels Sprouts to Your Diet
To start reaping the possible weight loss benefits of brussels sprouts, try adding them to your diet more often. Here are some simple tips:
Roast them
Roasting brussels sprouts brings out their sweet, nutty flavor. Toss halved brussels sprouts with olive oil, salt, and pepper and roast at 400°F for 35-40 minutes.
Saute them
Saute brussels sprouts over medium high heat with chicken broth, garlic, and red pepper flakes for an easy sauteed side dish.
Put them in soup
Add some brussels sprouts to bone broth or veggie soup for extra nutrition.
Toss them in pasta
Mix roasted brussels sprouts into whole wheat pasta dishes for added fiber and nutrients.
Serve them raw
Thinly slice and enjoy brussels sprouts raw on salads or as crudites with hummus for dipping.
Make brussels sprout hash
Saute brussels sprouts with potatoes, onions, garlic, and seasonings for a flavorful brussels sprout hash.
Blend into smoothies
Add some brussels sprouts to fruit smoothies. The other ingredients will mask the flavor but you’ll still get the nutrients.
Brussels sprout slaw
Shred brussels sprouts and toss with carrots, cabbage, vinegar, oil, and seasonings for a tangy slaw.
Potential Concerns with Brussels Sprouts
While brussels sprouts offer many benefits, there are a few potential downsides to keep in mind:
Gas and bloating
For some people, brussels sprouts may initially cause gassiness or bloating. Introduce them gradually and be sure to drink plenty of water.
Thyroid impact
Those with thyroid issues should cook brussels sprouts thoroughly, as the glucosinolates can suppress thyroid function when eaten raw and in excess.
Blood thinners
Brussels sprouts contain vitamin K, which can interfere with blood thinning medications like Warfarin. Monitor intake if taking these drugs.
Pesticide risk
Brussels sprouts are on the EWG’s “Dirty Dozen” list of produce highest in pesticides. Opt for organic when possible or thoroughly wash conventional brussels sprouts.
The Bottom Line
So, are brussels sprouts good for weight loss? Overall, research and nutrition experts agree that adding brussels sprouts to your diet can absolutely support weight management goals. With their stellar nutrition profile, satiating fiber, and ability to fight inflammation, brussels sprouts are a slimming vegetable that can help take your weight loss to the next level. Roast them, saute them, or shred them raw into salads. With so many tasty preparation methods, you can easily enjoy the benefits of brussels sprouts for weight loss.