How To Eat Sprouts For Weight Loss – Benefits, Types, And Recipes

Sprouts
For Weight Loss

Sprouts are a good
source of plant-based protein. They are claimed to curb binging, provide
satiety, and help you lose weight.

The sprouting
process involves soaking seeds overnight to develop tail-like white growth.
It is the germination of young plants with health-promoting qualities. They are
loaded with protein, calcium, fiber, vitamins, enzymes, and minerals.

Benefits Of Sprouts
For Weight Loss

1Loaded With Fiber

100 g of sprouts
contains 1.8 g of fiber. 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.

Fiber provides
satiety (the feeling of fullness) and helps in reducing food intake. It also
helps you lose weight by lowering your appetite.

2Low In Calories

Sprouts are
extremely low in calories. 100 g of sprouts contains just 30 kcal of energy.

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.

So, indulge in
cooked or raw sprouts salad to curb your hunger pangs and fill up your stomach.

3High 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.

The sprouting or
germination process also increases the amino acid profile of grains, which is
important for overall health improvement.

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.

Another study
conducted on women who were overweight or obese states that peanut sprouts help
reduce abdominal fat (waist circumference) and LDL cholesterol level.

4Low In Fat

Eating sprouts salad
for lunch is extremely beneficial in providing satiety and promoting weight
loss.

Bean sprouts are low
in fat. Snacks that are low in calories and fat and high in fiber have been
found to reduce body weight.

5. May Improve
Digestion

The sprouting
process increases the soluble fiber content of grains threefold, which helps provide
relief from constipation.

Upon germination,
sprouted seeds release proteases (protein-digesting enzymes) that aid the
digestion of animal protein.

Another study
conducted at the Poznań University of Life Sciences stated that the antioxidant
property of broccoli sprouts improves gastrointestinal health.

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.

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.

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.

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:

1Mung 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 bioactiv

e compounds that are
essential for weight loss.

2Brussels 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. The fiber content of these sprouts helps
provide satiety and curb binging.

3Alfalfa 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. The nutty flavor of these sprouts makes them great for eating along
with roasted seeds or as a filling in sandwiches.

4Lentil 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. 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

1Sprouts 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

• Sprout the moong
  beans overnight.
• Wash them sprouts
  properly and boil them with a bit of salt. You can also use raw sprouts to make
  this salad.
• Add all the
  vegetables, red chili powder, and chaat masala to a bowl. Mix them well. You
  can add more vegetables to make the salad more nutritious.
• Add the boiled or
  raw sprouts, lemon juice, and some rock salt. Mix well.
• Garnish with
  coriander leaves and lemon slices.

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

• Sprout and wash the
  moong beans thoroughly.
• Heat vegetable oil
  in a wok and stir fry the sprouts.
• Add the soy sauce,
  sugar, and salt. Give it a nice stir.
• Drizzle some sesame
  oil and serve hot.
• You can add any
  vegetables you want to this salad to enhance its nutritional quality.

3Sprouts 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

Wash the sprouts
thoroughly and boil them in 4 cups of water. Do not throw away the water.

Mix the cornflour in
some lukewarm water to make a batter.

Add oil in a
saucepan and sauté the chopped onion and garlic till a nice aroma is released.

Add the boiled
sprouts, chopped carrot, cabbage, and other vegetables of your choice. Sauté
them with a little salt.

Add the sprouts
stock, chili sauce, and sugar. Bring the soup to a boil.

Serve hot.

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

• Heat oil in a
  non-stick frying pan and add the cumin seeds. Let it crackle.
• Add the chopped
  onion and sauté it till it becomes translucent.
• Add the crushed ginger,
  garlic, turmeric powder, chili powder, and tomatoes along with a little water.
  Let them cook for 2-3 minutes.
• Add the capsicum and
  a little more water. Cook for another 1-2 minutes and stir occasionally.
• Add the pav bhaji
  masala, matki sprouts, and boiled moong sprouts. Mix well and cook for 3
  minutes with occasional stirring.
• Add the cooked brown
  rice and stir well. If needed, sprinkle some water for more cooking.
• Serve hot.

Besides weight loss,
sprouts 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.
• Spouts are
  heart-healthy snacks. Chickpea sprouts have antihyperlipidaemic (decrease
  cholesterol, triglycerides, and low-density lipoprotein levels) effects.
• The vitamin C in
  sprouts boosts immunity.
• Brussels sprouts are
  a good source of lutein and zeaxanthin. These two antioxidants boost your
  vision.
• Brussels sprouts are
  also rich in iron and vitamin C. These micronutrients help prevent anemia.
• The sulforaphane in
  Brussels sprouts prevents premature aging.

Final word:

Sprouts are filled
with protein and fiber and are low in calories and fat. Add raw or lightly
cooked sprouts to your diet to accelerate your weight-loss process. If you
experience acidity after eating raw sprouts, boil them and make a yummy salad
or curry to enjoy them as a snack or a side dish with rice or roti instead.

Consult your
nutritionist for a balanced diet plan and follow an exercise routine for a
sustainable weight loss approach.