Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Sprouts help in weight loss a low-calorie superfood
Introduction
Sprouts are germinated form of seeds of legumes, grains or vegetables like mung beans, chickpeas, alfalfa, broccoli, lentils, etc. That have just begun to grow into young plants. They’re often eaten raw or lightly cooked and are considered a nutrient – dense, low – calorie food and protein rich sprouts.
Sprouts become popular among the weight loss enthusiast because it is a nutrient-dense, low calorie, and high fiber food that can support gut health and metabolism during weight loss.
Why sprouts are effective for weight loss
- High fiber and protein: The sprouting process boosts protein availability and enhances fiber content, which help to reduce overeating rich in protein and fiber keep you full for longer time.
- Low in calories diet food: sprouts mung bean, alfalfa, broccoli and chickpea sprouts are low in calories but high in vitamins C, K and minerals that makes them increase nutrients intake without adding extra calories.
- Improve digestibility: sprouting break down antinutrients and making it more bioavailable. This means the body can absorb vitamins and minerals efficiently without hindrance of antinutrients separations.
Nutritional value of sprouts
Sprouts nutrition facts
It contains vitamin A, C, K, and B-complex that will heap to boosts immunity and collagen production, important for blood clotting and bone health, small amounts of B –complex essential for DNA synthesis.
Antioxidants & minerals improve the blood circulation and other body functioning.
How to include sprouts in your weight loss diet
- Sprouts salad with vegetables and lemon dressing is amazing healthy sprouts recipe
- Sprouts in smoothies: you can mix spouts with fruits smoothie and increase the nutrient level
- Sprouts soups with additional benefits of vegetables and healthy snacks for weight loss
- Sprouts sandwiches & wraps: use sprouts as a filling with bread and burger which is great for a light but protein – rich meal.
Sprouts recipes for weight loss
Weight loss meal ideas
Mung bean sprouts salad
Ingredients
- 1 cup steamed mix sprouts of moong, soya beans and chickpeas
- 1 tomato (chopped)
- 1 cucumber (chopped)
- 1 onion (chopped)
- 1 tsp Lemon juice,
- 1/8 tsp of black salt,
- ¼ tsp of chaat masala,
- coriander leaves
Method
- Mix sprouts with chopped veggies for blend it properly for nutritional benefits.
- Add spices & lemon juice.
- Toss and serve fresh.
Sprouts soup
Easy weight loss recipes
Ingredients
- 1 cup sprouts of moong
- 1 tsp garlic
- 1-inch peeled Ginger
- 1 carrot
- 1 tomato (chopped)
- 1 tsp Salt
- ¼ tsp of black pepper
- ½ of cumin
Method
- Sauté ginger & garlic in mustard oil in a pan.
- Add veggies & sprouts with spices.
- Cook with water.
- Blend lightly for a creamy texture.
- Serve it hot
Tips to Make Your Soya Chunks Salad More Effective for Weight Loss
Ingredients
- 1 cup sprouts of soya beans
- 1 medium Capsicum,
- 1 medium onion,
- 100 g spinach
- 2 Garlic,
- 2 tsp soy sauce,
- chili flakes
- 2 tsp of mustard oil
Method
- Stir-fry garlic & onion in mustard oil.
- Add sprouts & veggies,
- toss quickly for mixing it.
- Season with soy sauce & chili.
Health benefits beyond weight loss
- Rich in nutrients & antioxidants: sprouting increases level of vitamins and minerals like iron and magnesium. And high antioxidants that reduce cell damage and enhance the DNA synthesis.
- Improved digestion & gut health: sprouts contain active enzymes that boost the digestion reactions and high fiber support bowel functioning and gut microbiome balance.
- Support heart health: high fiber lowers the LDL (“bad”) cholesterol which maintain healthy blood pressure after eating.
You should avoid sprouts if immune system is weak or during pregnancy without guidance.
Tips for eating sprouts safely
Purchase sprouts from reputable sources check for freshness avoid slimy sprouts or foul-smelling sprouts and try to refrigerate for use of 2 –3 days.
- Wash thoroughly: Rinse sprouts under running water and clearly remove dirt and bacteria and after wash soak in drinking water for softens.
- Grow sprouts at home: use clean jars for keeping fresh seeds and lentil for sprouting try to rinse 2 –3 times daily with clean water. Try to ensure good air circulation and avoid Mold growth. Eat sprouts when its ready.
Conclusion
Sprouts are easy and plant – based vegetarian protein source which is better option for weight management plan. With their low calories, high protein, fiber and nutrients density, which naturally improve digestion and help to regulate blood sugar level. Beyond the sprouts weight loss benefits, they also provide antioxidants and vitamins that strengthen immunity which improve heart health. Consuming sprouts as regularly part of balanced nutritious diet is one the easiest and most affordable healthy diet tip that you can follow.
Yes, sprouts are low in calories but high in fiber and protein that making them ideal for weight loss it help you to prevent overeating.
Moong bean sprouts and seeds-based sprouts and chickpea sprouts are among best for their nutrient’s density and low calories.
Mid-morning and evening snacks are ideal times to eat sprouts for better result in weight loss.
Spouts alone cannot be complete meal but when you combined it with vegetables, grains, or yogurt, which can make it healthy, balanced meal.
Yes, sprouts can be eaten daily if you eat in moderate portion and try to ear fresh, clean, and properly prepared.
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