A high-vegetable menu reduces this effect and protects against metabolic syndrome. Brussels sprouts are one of the cruciferous vegetables shown to have anti-cancer properties. There is some evidence that this may be due to the activation of certain enzymes in the liver that bind to carcinogens.
Research seems particularly promising in the prevention of breast and ovarian cancer. Dose-dependent associations have been observed between the intake of cooked cruciferous vegetables and the development of ovarian cancer. People with an intolerance to histamine-rich foods may experience allergy-like symptoms after eating Brussels sprouts. There is potential for cross-reactivity in people with allergies to cabbage, peaches, or mustard. Brassica vegetables crucifers such as Brussels sprouts can cause gastrointestinal issues in some people, especially when eaten raw.
Cooking Brussels sprouts makes them easier to digest. Cruciferous vegetables like Brussels sprouts are goitrogenic, which means they might interfere with iodine uptake , disrupting the thyroid gland's production of hormones necessary for regulating metabolism. There is a weak association between thyroid cancer, goiters, and the intake of cruciferous vegetables in some populations, particularly in women with iodine deficiencies. There is not sufficient evidence to warrant a dietary restriction of Brussels sprouts, though.
If you take the medication Coumadin warfarin as a blood thinner, your doctor may advise you to eat a consistent amount of green leafy vegetables, like Brussels sprouts, to keep your clotting levels stable. Be sure to discuss your eating habits with your doctor when taking blood thinners. You can usually find Brussels sprouts year-round, but peak season falls in the autumn and winter months. Brussels sprouts are best when harvested after a frost.
They should be 1 to 1. Frozen Brussels sprouts are an equally nutritious alternative to fresh. Canned and pickled Brussels sprouts are also available in certain dishes and even cocktails in place of olives. These preserved varieties are likely to be higher in sodium, with a slightly diminished nutritional value. Rinse before eating to reduce some of the excess sodium.
You can store uncut Brussels sprouts in the refrigerator for three to five weeks, but after a couple of days, the quality starts to decrease.
For longer-term storage, blanch and freeze Brussels sprouts for up to one year. Before cutting fresh Brussels sprouts, wash your hands well and remove any damaged outer leaves. Rinse Brussels sprouts under running water and dry with a clean paper towel. You can steam, roast, or stir-fry Brussels sprouts, or shred them to use in slaws and salads.
Cook them simply with a small amount of salt, pepper, and olive oil, or fancy them up by adding heart-healthy nuts and spices. Get nutrition tips and advice to make healthy eating easier. Brussels sprouts, cooked, boiled, drained, without salt. FoodData Central. Department of Agriculture. Published April 1, Association between different types of plant-based diets and leptin levels in healthy volunteers.
Acta Biochim Pol. Food sources of 5 important nutrients for vegetarians. Academy of Nutrition and Dietetics. Updated Vitamin K: Fact sheet for health professionals. Updated March 29, Manganese: Fact sheet for health professionals.
The beneficial effects of Brassica vegetables on human health. Rocz Panstw Zakl Hig. The epigenetic impact of cruciferous vegetables on cancer prevention.
Curr Pharmacol Rep. Usual cruciferous vegetable consumption and ovarian cancer: A case-control study. How much Retinol is in Brussels sprouts? Amount of Retinol in Brussels sprouts: Retinol. How much Lycopene is in Brussels sprouts? Amount of Lycopene in Brussels sprouts: Lycopene. How much Thiamine is in Brussels sprouts? Amount of Thiamine in Brussels sprouts: Thiamine. How much Riboflavin is in Brussels sprouts? Amount of Riboflavin in Brussels sprouts: Riboflavin. How much Niacin is in Brussels sprouts?
Amount of Niacin in Brussels sprouts: Niacin. How much Folate is in Brussels sprouts? Amount of Folate in Brussels sprouts: Folate. How much Choline is in Brussels sprouts? Amount of Choline in Brussels sprouts: Choline.
How much Betaine is in Brussels sprouts? Amount of Betaine in Brussels sprouts: Betaine. How much Water is in Brussels sprouts? Amount of Water in Brussels sprouts: Water. How much Tryptophan is in Brussels sprouts?
Amount of Tryptophan in Brussels sprouts: Tryptophan. How much Threonine is in Brussels sprouts? Amount of Threonine in Brussels sprouts: Threonine. How much Isoleucine is in Brussels sprouts? Amount of Isoleucine in Brussels sprouts: Isoleucine.
How much Leucine is in Brussels sprouts? Amount of Leucine in Brussels sprouts: Leucine. How much Lysine is in Brussels sprouts? Amount of Lysine in Brussels sprouts: Lysine.
How much Methionine is in Brussels sprouts? Amount of Methionine in Brussels sprouts: Methionine. How much Cystine is in Brussels sprouts? Amount of Cystine in Brussels sprouts: Cystine.
How much Phenylalanine is in Brussels sprouts? Amount of Phenylalanine in Brussels sprouts: Phenylalanine. How much Valine is in Brussels sprouts? Amount of Valine in Brussels sprouts: Valine. How much Arginine is in Brussels sprouts?
Cooked spinach contains 3 grams of digestible carbs per serving, is very high in vitamin K and helps protect heart and eye health.
Avocados are a unique and delicious food. Although technically a fruit, avocados are typically consumed as vegetables.
A one-cup gram serving of chopped avocados has 13 grams of carbs, 10 of which are fiber Avocados are also rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health. Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels 25 , Although avocados are a fairly high-calorie food, they may be beneficial for weight management.
In one study, overweight people who included half an avocado in their lunch reported feeling fuller and had less desire to eat over the next five hours Avocados provide 3 grams of net carbs per serving. They promote feelings of fullness and are high in heart-healthy fat and fiber. Cauliflower is one of the most versatile and popular low-carb vegetables.
It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods. One cup grams of raw cauliflower contains 5 grams of carbs, 3 of which are fiber. Cauliflower contains 2 grams of digestible carbs per serving. It is also high in vitamins K and C and may help prevent heart disease and cancer.
They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes. A one-cup gram serving of cooked green beans contains 10 grams of carbs, 4 of which are fiber In addition, they contain carotenoids, which are associated with improved brain function during aging Green beans contain 6 grams of digestible carbs per serving, as well as antioxidants that may help prevent cancer and protect the brain.
One cup 47 grams of lettuce contains 2 grams of carbs, 1 of which is fiber Folate helps decrease levels of homocysteine, a compound linked to an increased risk of heart disease. Lettuce contains 1 gram of digestible carbs per serving. Garlic is known for its beneficial effects on immune function. Studies have found that it may boost resistance to the common cold and decrease blood pressure 36 , 37 , One clove 3 grams of garlic contains 1 gram of carbs, part of which is fiber Garlic contains 1 gram of digestible carbs per clove.
It may reduce blood pressure and improve immune function. These have been shown to lower blood pressure and may also help protect against heart disease, type 2 diabetes and other diseases 40 , 41 , One cup 67 grams of raw kale contains 7 grams of carbs, 1 of which is fiber. Kale contains 6 grams of digestible carbs per serving. Cucumbers are low in carbs and very refreshing.
One cup grams of chopped cucumber contains 4 grams of carbs, less than 1 gram of which is fiber Results from test-tube and animal studies suggest it has anti-cancer and anti-inflammatory properties and may protect brain health 47 , 48 , Cucumbers contain just under 4 grams of digestible carbs per serving. They may help protect against cancer and support brain health. Brussels sprouts are another tasty cruciferous vegetable. A half-cup gram serving of cooked Brussels sprouts contains 6 grams of carbs, 2 of which are fiber Brussels sprouts contain 4 grams of digestible carbs per serving.
A one-cup gram serving of chopped celery contains 3 grams of carbs, 2 of which are fiber. In addition, it contains luteolin, an antioxidant that shows potential for both preventing and helping treat cancer Celery provides 1 gram of digestible carbs per serving. It also contains luteolin, which may have anti-cancer properties. One cup grams of cherry tomatoes contains 6 grams of carbs, 2 of which are fiber
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