5 benefits of Brussels sprouts as Carol Vorderman admits to eating them raw
Brussels sprouts are the Marmite of the vegetable world - you either love them or hate them.
It’s no secret that Carol Vorderman is firmly in the favourable camp, so much so that she snacks on them raw.
The broadcaster, 63, told Saga Magazine that her love for the humble sprout runs so deep that she often carries a bag of raw sprouts around to snack on.
Vorderman has previously waxed lyrical about her obsession with sprouts, once declaring that she goes through about four bags of the brassica vegetable per week.
What are the benefits of Brussels sprouts?
Raw or cooked, Brussels sprouts are a highly nutritious food that shouldn’t be reserved only for Christmas. Studies have shown they are rich in protective antioxidants and anti-cancer compounds, as well as being high in fibre.
They belong to the brassica family of cruciferous vegetables, which includes cabbage, kale, broccoli, bok choy, mustard plants, and other similar green leafy vegetables.
So, what are the benefits?
1. Brussel sprouts have protective antioxidants
For many people, the aversion to Brussels sprouts comes down to its bitter flavour. However, the compound that causes this bitterness is exactly what makes it so good for you.
According to the World Cancer Research Fund, these sulphur compounds in the sprouts are potent antioxidants that can help prevent cell damage. Another study suggested that eating 300g of cooked sprouts each day resulted in as much as a 28% reduction in oxidative damage to cells.
2. Brussel sprouts contain cancer-fighting compounds
Several studies have shown that eating more Brussels sprouts, along with other cruciferous vegetables, has been linked to a reduced risk of cancer. They contain bioactive molecules that are capable of killing cancer cells and inhibit tumours, which researchers say is "highly promising".
3. Brussels sprouts may support heart health
A 2020 study by The British Journal of Nutrition found that people who ate more cruciferous vegetables had less calcium buildup in their aortas - which is the body’s largest blood vessel - compared to those who ate fewer vegetables from this family.
As these buildups can increase the risk of a person having a heart attack or stroke, the associated benefit that Brussels sprouts and other vegetables of this variety have on preventing it is just another reason to add them to your diet.
4. Brussels sprouts boost gut health
Sprouts may be infamous for making you gassy, but gut health experts sing their praises as the high fibre content as well as the compound glucosinolate can be very beneficial for our insides.
5. Brussels sprouts can help manage type 2 diabetes
Several studies have shown that Brussels sprouts are low in carbohydrates and have a low glycemic index (GI), which means they have a very small impact on blood sugar levels. The NHS states that low-GI foods can cause blood sugar levels to rise and fall slowly and help a person feel fuller for longer.
3 ways to enjoy Brussels sprouts
If you’re keen to incorporate more Brussels sprouts into your diet instead of just heaping them onto your plate at Christmas dinner, there are a number of ways to enjoy this surprisingly versatile vegetable.
Most recipes recommend cooking Brussels sprouts. However, you can also be inspired by Vorderman and try them raw. If the idea of nibbling on Brussels sprouts straight out of the bag doesn’t appeal to you, though, try one of the following methods instead:
Shave or shred: There are plenty of recipes that recommend shaving or shredding raw Brussels sprouts to be tossed in a crisp, refreshing salad. You can try a Shredded Brussels Sprouts Salad by organic vegetable producers Riverford, which includes hazelnuts, ham and Parmesan or Pecorino cheese; or this zingy Sprout Salad with Citrus and Pomegranate by Good Food.
Roast: Roasting Brussels sprouts results in caramelisation, which gives them a sweeter, nuttier flavour profile. This recipe for roasted sprouts by Jamie Oliver is exceptionally simple and takes only 40 minutes to prepare and cook them; while Gordon Ramsay takes things up a notch by adding crispy pancetta, crushed walnuts and hazelnuts, and pomegranate seeds.
Blanch: Blanching your Brussels sprouts instead of boiling them to death is the key to avoiding mushy, bland vegetables. Mary Berry recommends blanching them for just three to four minutes in boiling salted water before serving them with buttery pancetta, chestnuts and onions.
Read more about nutrition:
4 beetroot recipes to help lower blood pressure this summer (Yahoo Life UK, 8-min read)
Why eating oily fish is good for you, and how to cook it (Yahoo Life UK, 7-min read)
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