Yes, Brussels sprouts are not only an incredibly healthy vegetable but are indeed keto friendly as well. However, many Brussels sprout recipes require an excessive amount of butter, and sometimes even cheese sauces. Cheese and butter both tend to be keto friendly, but be careful of over doing it.
Many people think that if they are eating a high fat ketogenic diet that calories don’t matter. It is true that you can probably eat a few more calories on a Keto Diet than on the standard American diet, as your insulin level remains low and you are in “fat-burning mode,” but that doesn’t mean calories don’t matter in totality. Use butter and cheese (if you can tolerate dairy) but use them in moderation.
How Many Carbs in Brussels Sprouts?
There are 9 grams of carbohydrates per 100 gram serving of Brussels sprouts. This is relatively low for a vegetables and is why Brussels sprouts are a keto friendly vegetable. Additionally, you don’t need to be as concerned with the carbs in green vegetables because they are combined with high amounts of fiber.
The fiber slows down the release of insulin which is what kicks you out of ketosis. Eating 9 grams of carbs from vegetables is going to have little to no impact on your blood sugar and insulin levels versus eating 9 grabs of carbs from refined sugars, breads or cereals.
How Many Brussels Sprouts Can I Eat on a Keto Diet?
As Brussels sprouts are incredibly low in carbs compared to other vegetables, you can eat as many as you’d like without worrying about breaking your keto diet. It is the other ingredients you need to be more concerned about.
For instance, many recipes include balsamic reduction sauce that could be loaded with honey or sugar, and many recipes include bacon from a non-organic source which is ketogenic but could be full of parasites. I recommend using stevia as a substitute for the sugar in recipes and using organic turkey bacon instead of pork.
Other Health Benefits of Brussel Sprouts
On top of being keto friendly, Brussels sprouts also have a wide variety of health benefits. Here are some of the more notable health benefits of Brussels sprouts:
- Brussels sprouts are high in nutrients. Brussels sprouts contain vitamins A, C and K.
- Brussels sprouts are rich in antioxidants, especially in kaempferol, an antioxidant that has a variety of positive health benefits.
- Brussels sprouts are incredibly high in fiber. A half cup alone contains 2 grams of fiber. However, if you eat too many and you have Leaky Gut, they may cause you to have bloat or gas.
- Brussels sprouts have been shown to decrease inflammation.
- Brussels sprouts are part of the cruciferous vegetable family along with broccoli, cauliflower, arugula and kale. These vegetables are known to detox the liver and should be the base of your ketogenic vegetables. Many vegetables contain lectins which can be an irritant to your digestion, and the cruciferous vegetables are void of those lectins. In fact, they have been known to help with ulcers and other digestive issues.
Sara’s Favorite Brussels Sprouts Recipe
- Chop 6 cups of Brussels sprouts finely
- Chop 2 sweet onions finely
- Chop 2 cups of organic mushrooms finely
- Chop 1 Head of Green Cabbage finely
Spread on a cookie sheet and coat with olive oil or coconut oil. Sprinkle with onion powder, garlic powder, and Accelerated Ancient Salt.
Roast at 450 degrees for 30 minutes. Toss. Add Raw Organic Cheese (Optional). Then Broil for 5 minutes until desired crisp.
- Brussels sprouts are keto friendly because they are low in carbs.
- Brussels sprouts have a variety of additional health benefits because they are high in vitamins, fiber and antioxidants.
- You can eat as many Brussel sprouts as you’d like while on the keto diet as long as you don’t have SIBO or Leaky Gut.
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Sara Banta is a Stanford University Graduate with a Degree in Economics and Psychology, and a certified Natural Supplement Expert & Graduate of the Institute for Integrative Nutrition. Sara is the Founder of Accelerated Health Products and host of the health & wellness podcast, Accelerated Health Radio.