Magic foods for better blood sugar: Brussels sprouts

Like their cousins cabbage and broccoli, Brussels sprouts are powerful anti-cancer foods. They're also rich in lutein and zeaxanthin, celebrated for their ability to keep your eyesight sharp as you age.

• Sprouts are an underappreciated source of bone-building vitamin K, with six times the recommended daily amount.
• A serving of Brussels sprouts is 125 millilitres (½ cup), but there's no reason not to eat more.
• Like most vegetables, these mini-cabbages have a very low glycemic load (GL), which means they're kind to your blood sugar.
• Brussels sprouts also have something special:  soluble fibre (two grams per serving).
• This stuff forms a gel in your stomach that acts as a barrier between food and the enzymes that break it down, making your meal "slow acting" instead of "fast acting" when it comes to digestion.
• That goes for everything in the meal — even the roll.
• Remember, where blood sugar is concerned, a slow rise is better.
• One study found that women who ate cruciferous vegetables, including Brussels sprouts, most often reduced their risk of developing diabetes by two-thirds compared to those who ate cruciferous veggies least often. So get your fill!
• Another surprising bonus:  almost one-third of the calories in Brussels sprouts come from protein, meaning that even though they seem substantial, these veggies are blessedly low in carbs.
• If you have diabetes or any other risk factor for heart disease, take note:  Brussels sprouts are a top source of vitamin C (50 milligrams per serving), a must-have nutrient for keeping arteries healthy and fending off complications of diabetes.
• A large European study found that adults with the highest blood levels of vitamin C had only half the risk of dying from cardiovascular disease compared to those with the lowest levels.

Brussels sprouts are one of those all-or-nothing foods; either you love 'em or you hate 'em. Before you decide once and for all, give these Brussels sprout dishes a try:

• Steam sprouts, then sauté them in olive oil along with any or all of the following: crushed mustard seed, cumin, fennel seed, cayenne pepper, finely chopped ginger, fresh lime juice and salt. Top with slivered almonds.
• Get two Magic foods in one dish by combining baby carrots and halved Brussels sprouts. Sauté them in olive oil (a third Magic food), then add chicken broth and simmer. Add some lemon juice (another!) and dill just before they're done.
• Pair the strong taste of Brussels sprouts or other cruciferous vegetables with a sweet-tasting side dish such as applesauce or sweet potatoes.
• To make Brussels sprouts even more blood sugar-friendly, add vinegar. Marinate cooked sprouts overnight in vinegar (try tarragon vinegar), crushed garlic, minced onion, salt and a bit of honey.

Like cabbage, Brussels sprouts can really stink up your kitchen. Cooking time equals odour intensity, so keep it short (steaming is a good option). Store leftovers in a well-sealed container, or else you'll smell the consequences when you open the fridge.

Even though many people aren't a big fan of Brussels sprouts, their nutritional value is undeniable. Try to find a recipe that you like and work it into your weekly meal plan. Your body will love you for it!