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.

Sprouts For Weight Loss, how to eat Sprouts For Weight Loss

Benefits Of Sprouts For Weight Loss

1. Loaded 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.

2. Low 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.

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.

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.

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. 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.


  • 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 bioactiv
e compounds that are essential for weight loss.

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

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. 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. 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


  • 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


  • 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.

3. Sprouts Soup

Preparation Time: 20 min, Cooking Time: 10 min, Total Time: 30 min, Serves: 1


  • 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


  • 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.

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