Sprouts, the germinated seeds or grains or legumes, are a nutritional powerhouse. They contain large amounts of proteins, calcium, fiber, vitamins, antioxidants and minerals, and can be a valuable ally in the battle to lose the pounds.
How can they help you lose weight? Read on to find out!
1. High in Fiber
Fiber helps keep you feeling fuller for longer, and sprouts contain a huge 7.6 grams of fiber per serving.
2. Low in Calories
100 grams of sprouts equates to roughly 100 calories, and is a heaping serving. Add sprouts to your cooking to help bulk out the food without adding too many extra calories.
3. Helps to Control Hunger
Because sprouts contain high amounts of fiber, they fill you up for very few calories. This will reduce hunger pangs and can prevent you from giving in to your cravings.
4. High in Vitamins and Minerals
A 100g serving of sprouts gives you 40% of your daily intake of vitamin B9. Sprouts also contain vitamin B5, B6, and B1 in large amounts.
5. Low Fat
Eaten raw, sprouts contain only about 0.38 grams of fat per 100 grams. If you cook with them, the oil used will make it up to around 4 grams of fat, but that is still very small compared to a lot of foods.
6. High Protein
Research suggests that a protein increase in the diet can result in faster fat loss. Proteins help to repair tissues, maintain muscle mass, stimulate hair growth and many other benefits.
One cup of sprouts contains around 14 grams of protein.
7. Lowers Cholesterol
Sprouts can help lower blood cholesterol, which in turn can prevent heart problems and keep body weight in check.
Sprouts are full of chlorophyll, which can cleanse and oxygenate your body, as well as containing enzymes which help digestion.
Make Sprouts at Home
This is the most cost-effective way of getting sprouts, and is simple to do.
Wash the legumes or grains well, place them in a bowl and cover them with cold water. The next day, drain the water and cover the top of the bowl with a piece of cloth, securing it with a rubber band or string. In the evening, rinse and drain the seeds again. Follow the same process the next day. The sprouts are now ready to eat, and will have white-colored tails at the end.
Pregnant women shouldn’t eat raw sprouts, as there is a risk of food-borne illnesses such as salmonella and E. coli, however, cooked sprouts are safe to eat.