6 Effective Benefits Of Sprouts For Weight Loss (With Recipes)

Sprouts are plant-based protein sources that are also loaded with dietary fiber. That’s why sprouts are great for weight loss. They help improve satiety, keep you from binge eating, and add to the daily protein requirement.

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, enzymesⁱ  XProteins that act as catalysts in the body and speed up chemical reactions such as digestion, respiration, and nerve function. , 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.

In This Article

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).

Related: Low-Fat Diet Plan For Weight Loss – Benefits And Side Effects

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.

Related: 20 Best Ways To Stop Feeling Hungry All The Time

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.”

StyleCraze Trivia Sprouts have been around for over 5000 years. Ancient Chinese physicians valued sprouts for their micronutrient content. They gained popularity as weight-loss food in the West only in the second half of the 20th century.

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 compoundsⁱ  XCompounds found in plants and animals that exhibit antioxidant properties and help reduce the risk of cardiovascular diseases. 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).

StyleCraze Says You may add pepper, parmesan cheese, butter, or balsamic vinegar as a popular flavourful topping to Brussels sprouts.

3. Alfalfa Sprouts

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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.

Related: 16 Potential Benefits Of Alfalfa For Skin, Hair, And Health

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

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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

1. Sprout the moong beans overnight.
2. Wash the sprouts properly and boil them with a bit of salt. You can also use raw sprouts to make this salad.
3. 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.
4. Add the boiled or raw sprouts, lemon juice, and some rock salt. Mix well.
5. Garnish with coriander leaves and lemon slices.

2. Stir Fry Beans Sprouts

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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

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

3. Sprouts Soup

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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

1. Wash the sprouts thoroughly and boil them in 4 cups of water. Do not throw away the water.
2. Mix the cornflour in some lukewarm water to make a batter.
3. Add oil in a saucepan and sauté the chopped onion and garlic till a nice aroma is released.
4. Add the boiled sprouts, chopped carrot, cabbage, and other vegetables of your choice. Sauté them with a little salt.
5. Add the sprouts stock, chili sauce, and sugar. Bring the soup to a boil.
6. Serve hot.

4. Low-Calorie Sprouts Pulao

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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

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

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, triglyceridesⁱ  XThe fats that circulate in the bloodstream, they are the stored calories that provide energy to the body. , 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 anemiaⁱ  XA condition that leads to a lack of red blood cells in the body, resulting in weakness, dizziness, and headaches. (25).
• The sulforaphane in Brussels sprouts prevents premature aging (26).

Infographic: Sprouts For Weight Loss: 4 Reasons To Try Them

Sprouts are a nutritious ingredient frequently used in salads and stews. Sprouts have many health benefits, but they are especially effective if you are watching your weight. Check out the infographic below to learn more about the health benefits of adding sprouts to your diet and how it can boost your weight loss journey.

Sprouts are packed with fiber and proteins and are low in calories and fat. Adding them to your meal plan may improve digestion and curb those pesky hunger pangs that make you eat so much food. You can eat sprouts cooked or raw, on their own or mixed with other foods in a salad or other recipes. Alfalfa, mung bean, lentil, and brussels are the four types of sprouts you can add to your diet. Scroll up to take another peek at recipes that incorporate sprouts for weight loss. Consult a nutritionist or dietician to see how you can add sprouts to your daily meal plans in a healthy way. Also, to lose weight, stay active, and exercise daily.