Are Brussels Sprouts Keto(Benefits, Risks, Recipes)

Brussels sprouts are a member of cabbage groups. The edible buds of this green leafy vegetable are mostly consumed with soups and side dishes.

But are brussels sprouts keto approved? Yes, with only 1.7 grams of net carbs per piece, brussels sprouts are the perfect keto approved vegetable.

In fact, brussels sprouts contain less amount of carbs compared to several other keto friendly vegetables.

Are Brussels Sprouts High in Carbs?

No, brussels sprouts are not high in carbs. One single piece of brussels sprouts weighs 19 grams. This serving size provides only 1.7 grams of total carbs, which is ok for a carb-restricted diet.

Net Carbs in Brussels Sprouts

One 19 gram sized piece of brussels sprouts contains 1.7 grams of total carbs and 0.7 grams of dietary fiber. After deduction of dietary fiber, the net carbs of brussels sprouts become 1 gram.

However, the net carbs of brussels sprouts for a 100-gram serving is 5.1 grams against 8.9 grams of total carbs and 3.8 grams of dietary fiber.

Are Brussels Sprouts Good for You?

Brussels sprouts are highly nutritious and good for you. This healthy vegetable is a great source of both micronutrients and macronutrients.

All of these nutrients like fiber, calcium, iron, magnesium, zinc, potassium, etc provide several health benefits. Furthermore, 100 gram serving of brussels sprouts fulfills the daily required amount of vitamin C.

The major benefits of keto brussels sprouts are:

Rich source of vitamin C

Brussels sprouts are a rich source of vitamin C or ascorbic acid. Regular consumption of vitamin C rich foods provide a wide range of health benefits like (1, 2, 3, 4)

  • Protection of the body against damage caused by the free radicals
  • Scurvy prevention(symptoms-joint pain, gum bleeding, weakness, delayed wound healing)
  • Electron donation
  • Boosting defense of both the innate and adaptive immune system
  • Skin protection from environmental oxidative stress
  • Aiding in microbial killing
  • Reduction of tissue damage
  • Skin hydration and healing
  • Protection from UV rays
  • Wrinkle reduction and slowing down aging
  • Aiding in breast cancer treatment

Packed with potassium

Keto friendly brussels sprouts are packed with potassium. In fact, it is one of the best keto vegetables rich in potassium.

As per the National Academies of Sciences, Engineering, and Medicine (NASEM) the daily required potassium intake or DV of males and non-breastfeeding and nonpregnant females of 19 to 50 age group are 3400 mg and 2600 mg respectively (5).

A 100 gram serving of brussels sprouts contains 389 mg of potassium or 11 percent DV for males and 15 percent DV for women.

Dietary intake of potassium provides the following health benefits (6, 7)

  • Protection against chronic kidney disease development
  • Slowing down the progression of renal disease
  • Reduction of urinary calcium excretion
  • Management of hypercalciuria and kidney stones
  • Osteoporosis risk reduction
  • Reduction of both normal and high blood pressure

High in dietary fiber

Ketogenic brussels sprouts are also high in dietary fiber. Consumption of high dietary fiber provides the following health benefits (8, 9, 10)

  • Obesity risk reduction and aiding in weight loss drive
  • Prevention of gallstone disease
  • Fasting blood glucose concentration reduction in type 2 diabetics
  • HbA1c percentage reduction for type 2 diabetics

Are Brussels Sprouts Bad For You?

As brussels sprouts are high in fiber and vitamin C, some side effects can arise from a high intake of this ketogenic vegetable. Excess consumption of these nutrients may cause stomach upset or even ulcers on keto.

It’s because

A high fiber diet on keto increases the risk of low-carb bloated stomach. Also, the gas produced by fibers may worsen the constipation problems for people with abnormal colonic transit especially chronic constipation patients (11, 12).

That’s why surplus consumption of brussels sprouts may promote gas, bloating, and constipation on keto.

On the other hand, vitamin C is very acidic. Studies have shown that consumption of vitamin C may increase the risk of gastric reflux gastritis or ulcers (13).

Brussels Sprouts Nutrition

Brussels sprouts are highly nutritious. A 100 gram serving of keto approved brussels sprouts provide (14)

  • Calories: 43
  • Fat: 0.3 g
  • Protein: 3.38 g
  • Total Carbs: 8.95 g
  • Dietary Fiber: 3.8 g
  • Sugar: 2.2 g

How to Store Keto Brussels Sprouts?

Fresh brussels sprouts can last for 2-3 days at normal room temperature. However, the timeline of freshness can be increased by following a proper storage formula.

To store brussels sprouts first keep them in an airtight plastic bag. Now place them in the freezer for one week.

Pro Tip: Do not remove the stem and wash brussels sprouts before storage. You should only remove the stem and wash them during eating.

How to Eat Brussels Sprouts

Brussels sprouts are normally eaten after cooking. Keto friendly brussels sprouts are used in multiple low carb recipes. The most popular brussels sprouts recipes are

  • Baked Brussel Sprouts
  • Crispy Brussels Sprouts
  • Roasted Brussel Sprouts With Bacon

How to Roast Brussels Sprout?

The roasting of brussels sprouts is very easy to follow. The steps to roast brussels sprouts are:

  • Slice brussels sprouts and omit the steam
  • Add sliced brussels sprouts with olive oil, low carb garlic salt, ketogenic black pepper
  • Mix it well
  • Preheat the oven to 350 degrees F
  • Add the mixture to the oven
  • Stir it well
  • Bake for 20 minutes until it becomes brown

Pro Tip: You can add both keto onions and garlic paste to make the recipe more delicious.

How Long to Roast Brussels Sprouts?

As per the above-mentioned recipe you need 20 minutes to roast brussels sprouts. However, to make it more crispy you can go for 30 minutes also.

But it is better to maintain the timeline of 20 minutes roasting time. Otherwise, it may be burnt or over roasted which can cause a bitter taste.