Sprouts are sources of plant-based proteins, packed with dietary fiber. Therefore, sprouts are great for weight loss. They promote satiety and help prevent overeating.
Preparing sprouts is simple. Whatever seeds you want to sprout, first wash the seeds and soak them in water for 12-24 hours. Then, place them in a jar or a sprouting container and rinse them with water 3-4 times a day to keep the seeds moist. Depending on the type of seed, they will sprout in one or more days.
These young sprouted plants have health-promoting effects. They are rich in calcium, vitamins, enzymes, and various other minerals, along with proteins and fiber.
Benefits of Sprouts for Weight Loss
1. High in Fiber
100 g of sprouts contains 1.8 g of fiber. Fiber provides satiety and helps reduce food intake. It helps you lose weight by decreasing appetite.
2. Low in Calories
Sprouts are extremely low in calories. 100 g of sprouts contains only 30 kcal of energy.
A study conducted on overweight and obese women in premenopause concluded that a low-calorie diet with a single sweet snack leads to a reduction in body weight, hip circumference, waist circumference, and body fat percentage.
The sprouting process increases the amino acid profile of grains, which is important for overall health improvement.
Another study on overweight or obese women stated that peanut sprouts help reduce abdominal fat (waist circumference) and LDL cholesterol levels.
3. High in Protein
Raw and lightly cooked seeds are a good source of plant-based proteins. Lentil sprouts are an especially good source of protein. 100 g of lentil sprouts contains 9 g of protein.
4. Low in Fats
Eating a salad of sprouts for lunch is extremely beneficial in providing satiety and promoting weight loss.
Bean sprouts have a low fat content. Foods that are low in calories and fats and high in fiber reduce body weight.
5. Improve Digestion
The sprouting process triples the soluble fiber content of seeds, which helps alleviate constipation.
During sprouting, the soaked seeds release proteases (enzymes that digest proteins) that aid in the digestion of animal proteins.
Another study conducted at the University of Life Sciences in Pozna stated that the antioxidant properties of broccoli sprouts improve gastrointestinal health.
When you have a strong digestive system, you are less likely to accumulate toxins in the body, which ultimately leads to weight loss.
6. Control Hunger
Including sprouts in your daily diet helps you control those dreaded hunger pangs and keeps your stomach full for longer.
A study conducted in the United States found that nutrient-rich foods, especially those high in fiber, keep your stomach full for longer and reduce unnecessary food intake.
Therefore, it reduces the feeling of hunger and prevents overeating. The equation is quite simple: less overeating means less weight gain!
Now that you know all the ways in which sprouts help with weight loss, let’s see how to incorporate them into your daily diet.
How to Eat Sprouts for Weight Loss
Sprouts are an excellent snack for weight loss due to their low calorie content and rich nutritional profile.
They can be consumed raw or cooked. You can add sprouts to salads to enhance their nutritional value and fiber content.
Sprouts for Weight Loss
There are several varieties of sprouts that can be enjoyed as part of a weight loss diet. Let’s take a look at what types of sprouts you can add to your diet:
1. Mung Bean Sprouts
Mung beans 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.
2. Brussels Sprout Sprouts
Brussels sprouts are rich in nutrients beneficial for your health. They are packed with protein and fiber and are low in calories. The fiber content of these sprouts aids in the weight loss process.
3. Alfalfa Sprouts
There are no sprouts that can surpass the nutritional value of alfalfa sprouts in terms of their contribution to weight loss. 100 g of these sprouts contains 23 calories, 4 g of protein, and 2 g of fiber.
4. Lentil Sprouts
Lentil sprouts are a powerhouse of macro and micronutrients. They are rich in high-quality protein and digestible fiber that provide satiety and promote weight loss.
