Preparing sprouts is simple. You just need to soak seeds overnight to promote the formation of a tail-like white growth (1). These germinated young plants have health-promoting effects. They are rich in calcium, vitamins, enzymes, and various other minerals, along with protein and fiber (2). Read on to know why sprouts are good for weight loss. Also discover a few delicious sprout recipes to snack on and curb your untimely hunger.
Benefits Of Sprouts For Weight Loss
1. Loaded With Fiber
100 g of sprouts contains 1.8 g of fiber (2). A study conducted on two types of seeds (barley and canola) found that the sprouting process increases the fiber content more in barley than in canola seeds (3). Fiber provides satiety (the feeling of fullness) and helps in reducing food intake. It also helps you lose weight by lowering your appetite (4).
2. Low In Calories
Sprouts are extremely low in calories. 100 g of sprouts contains just 30 kcal of energy (2). A study conducted on overweight and obese premenopausal women concluded that a low-calorie diet with a daily sweet snack leads to a reduction in body weight, hip circumference, waist circumference, and body fat percentage (5). So, indulge in cooked or raw sprouts salad to curb your hunger pangs and fill up your stomach.
3. High In Protein
Raw and lightly cooked sprouted grains or legumes are a good source of plant-based protein. Lentil sprouts are an especially great source of protein. 100 g of lentil sprouts contains 9 g of protein (6). The sprouting or germination process also increases the amino acid profile of grains, which is important for overall health improvement (7). A study published in the European Journal of Obesity found that people on a high-protein diet lose more weight compared to people on a standard-protein diet (8). Another study conducted on women who were overweight or obese states that peanut sprouts help reduce abdominal fat (waist circumference) and LDL cholesterol level (9).
4. Low In Fat
Eating sprouts salad for lunch is extremely beneficial in providing satiety and promoting weight loss. Bean sprouts are low in fat (2). Snacks that are low in calories and fat and high in fiber have been found to reduce body weight (10).
5. May Improve Digestion
The sprouting process increases the soluble fiber content of grains threefold, which helps provide relief from constipation (11), (12). Upon germination, sprouted seeds release proteases (protein-digesting enzymes) that aid the digestion of animal protein (13). Another study conducted at the Poznań University of Life Sciences stated that the antioxidant property of broccoli sprouts improves gastrointestinal health (14). When you have a strong digestive system, you are less likely to accumulate toxins in your body, which ultimately leads to weight loss.
6. Control Hunger Pangs
Including sprouts in your daily diet helps you control those dreaded hunger pangs and fills your stomach for longer. A study conducted in the United States found that foods that are high in nutrients, especially fiber, fill up your stomach for longer and curb unnecessary food intake (15). Therefore, it reduces hunger pangs and prevents binge eating. The equation is pretty simple – less binge eating equals less weight gain! Now that you know all the ways that sprouts aid weight loss, let’s check how to add them to your daily diet.
How To Eat Sprouts For Weight Loss
Sprouts are an excellent low-calorie and high-protein snack for weight loss. They can be eaten raw or cooked. You can add sprouts to your salads to enhance their nutritional value and fiber content. Lentil sprouts can be cooked with masalas and vegetables as a side dish with your main meals. You can also snack on mixed sprouts to fill your stomach between meals. While you may consume sprouts anytime during the day, it’s best to consume them before dinner. Registered Dietitian Bill Bradley explains, “Sprouts are rich in fiber. They aid digestion and help prevent constipation. It’s good to consume sprouts before dinner because the high fiber content helps you feel full for longer and prevents you from overeating at night.” Check out how to prepare sprouts at home in the next section.
How To Prepare Sprouts At Home
Making sprouts at home is quite simple and cost-effective. The entire procedure takes just 1-2 minutes. Let’s begin the sprouting process:
Wash your legumes or grains well and place them in a bowl. Fill the bowl with cold water until the grains/legumes are covered. Drain the water the next morning. Cover the mouth of the bowl with a cloth and secure it with a rubber band. In the evening, rinse and drain the grains/legumes again. Continue the process for another day. Finally, your sprouts are ready! They will now have white-colored tails at the end.
Confused about which grains or legumes to use for your sprouts? Check out the next section for some assistance!
Lists Of Sprouts For Weight Loss
There are a number of sprouts varieties that can be enjoyed as part of your weight loss journey. Let’s have a look at what kind of sprouts you can add to your diet regimen:
1. Mung Bean Sprouts
Mung bean or green sprouts are very popular in Asia. They contain 20- 24% highly digestible protein and are low in calories. They also contain insoluble fiber and bioactive compounds that are essential for weight loss (16), (17). NASM Fitness Nutrition Specialist and Precision Nutritionist Counselor Matthew Scarfo says, “Prioritizing foods that are high in water, fiber, and protein is usually the best bet. For those who love sprouts, this is ideal. Mung bean sprouts are high in vitamins, fiber, and water, meaning you can feel full with relatively low calories.”
2. Brussels Sprouts
Brussels sprouts are high in nutrients that are good for your health. They are loaded with protein and fiber and are low in calories (18). The fiber content of these sprouts helps provide satiety and curb binging (4).
3. Alfalfa Sprouts
There are no sprouts that can beat the nutritional value of alfalfa sprouts in terms of weight loss. 100 g of these sprouts contains calories 23 calories, 4 g of protein, and 2 g of fiber (19). The nutty flavor of these sprouts makes them great for eating along with roasted seeds or as a filling in sandwiches.
4. Lentil Sprouts
Lentil sprouts are a powerhouse of macro and micronutrients. They are loaded with high-quality protein and digestible fiber that provide satiety and promote weight loss (6). Cook these sprouts to make a curry or prepare a delicious snack. Here are a few recipes that you can add to your diet on your weight loss journey.
Sprouts Recipes For Weight Loss
1. Sprouts Salad
Preparation Time: 20 min, Cooking Time: 5 min, Total Time: 25 min, Serves: 2 Ingredients
2 cups sprouted moong beans 1 medium onion, finely chopped 1 medium tomato, finely chopped 1 green chili, slitted ¼ teaspoon red chili powder ½ teaspoon chaat masala (optional) 1 teaspoon lemon juice 1 boiled potato, chopped (optional) Rock salt to taste Coriander leaves and lemon slices for garnishing
How To Prepare
2. Stir Fry Beans Sprouts
Preparation Time: 15 min, Cooking Time: 5 min, Total Time: 20 min, Serves: 2 Ingredients
1 cup sprouted moong beans 1 tablespoon soy sauce ½ tablespoon sugar 1 tablespoon vegetable oil Salt to taste Few drops of sesame oil
How To Prepare
3. Sprouts Soup
Preparation Time: 20 min, Cooking Time: 10 min, Total Time: 30 min, Serves: 1 Ingredients
½ cup mixed sprouts 1 potato, boiled, peeled and crushed 1 onion, grated 1 tablespoon cabbage finely chopped 1 tablespoon carrot, shredded 1 garlic pod, crushed ½ teaspoon sugar ½ teaspoon oil 1½ teaspoon cornflour 2 tablespoon chili sauce Salt to taste Water as required
How To Prepare
4. Low-Calorie Sprouts Pulao
Preparation Time: 20 min, Cooking Time: 20 min, Total Time: 40 min, Serves: 2 Ingredients
½ cup matki sprouts ½ cup moong sprouts, boiled 2 cup brown rice, cooked 1 teaspoon oil 1 teaspoon cumin (jeera) seeds ½ cup onion, finely chopped 1 teaspoon garlic, finely chopped 1 teaspoon ginger, finely chopped A pinch of turmeric ½ teaspoon chili powder ¼ cup tomato, finely chopped 3 tablespoons capsicum, finely chopped 1 teaspoon pav bhaji masala Salt to taste
How To Prepare Besides weight loss, sprouts have a wide range of health benefits. Check them out below.
Other Health Benefits Of Sprouts
Sprouts may help control blood sugar levels, which could help in the improvement of insulin resistance and type 2 diabetes (20). Spouts are heart-healthy snacks. Chickpea sprouts have antihyperlipidaemic (decrease cholesterol, triglycerides, and low-density lipoprotein levels) effects (21). The vitamin C in sprouts boosts immunity (22). Brussels sprouts are a good source of lutein and zeaxanthin. These two antioxidants boost your vision (23), (24). Brussels sprouts are also rich in iron and vitamin C. These micronutrients help prevent anemia (25). The sulforaphane in Brussels sprouts prevents premature aging (26).
Can you lose weight eating Brussels sprouts? Yes, eating Brussels sprouts in a salad or chaat helps you lose weight. They are loaded with fiber and low in calories, which helps provide satiety and cut down on binging. Do sprouts cause weight gain? No, sprouts do not cause weight gain. If you feel bloated after eating raw sprouts, it is only temporary weight gain. Boil sprouts to avoid this situation. What happens if you eat sprouts daily? Eating sprouts daily will not cause any discomfort. If you eat sprouts daily, it is better to boil them to avoid bloating. Do sprout cause gas? Eating raw sprouts daily and not drinking enough water may cause gas. Boil the sprouts to avoid this situation. Are broccoli or Brussels sprouts better for you? Both these vegetables belong to the cruciferous family and have a similar nutritive value. So, you can include them both in your diet. Should we eat sprouts raw or boiled? Sprouts can be taken in both forms. But, it is better to eat boiled sprouts to avoid bloating or gas. Does sprouting reduce the protein content? The sprouting process makes all the nutrients bioavailable to the body. It does not reduce the protein content. Are homegrown sprouts safe to eat? Yes, they are absolutely safe to eat. Do sprouts reduce belly fat? Sprouts can help improve digestion and reduce hunger pangs. Therefore, it can be a good snack to include in your diet while trying to reduce belly fat. Consuming sprouts along with proper exercise can help you burn belly fat more effectively. Is it good to eat sprouts in the morning? Yes, eating sprouts is considered a healthy breakfast option.
