Sprouts are a healthy and popular superfood, absolutely great for your health! With low calories, high protein and fiber content, along with loads of minerals, sprouts are great for weight loss too because they can help you stay full for longer and curb unnecessary food cravings. Additionally, sprouting makes legumes, beans, and nuts even more nutritious. Though black chickpeas, moth beans, soybeans, etc., are most commonly sprouted, moong dal (also called green gram), is the preferred choice because it produces shoots within a short period of time (just takes a few hours to a day), much faster compared to other beans and legumes. But people who are trying to lose weight often ask this question – are Moong Dal Sprouts Good For Weight Loss? So, let’s find out:
What Happens During the Sprouting Process?
Sprouting is a simple process that involves soaking legumes, beans, nuts, etc. in water for 12 hours or more, rinsing them, and allowing tiny shoots to grow for 2 to 3 days. These sprouts are packed with nutrients like protein, fiber, B vitamins, lots of minerals, and also digestive enzymes. Sprouts can be eaten raw or lightly cooked to get the benefits of its multiple nutrients.
Why Should you Sprout Legumes/Seeds/Beans?
1. Greatly enhances nutritional value of legumes/beans.
2. Reduces anti-nutrient properties of phytic acid that interfere with the absorption of nutrients.
3. Sprouting makes hard seeds and legumes into soft ingredients that can be eaten raw.
4. Sprouts have glucoraphanin, which is an antioxidant that provides protection against carcinogenic agents.
Can Moong Dal Sprouts Help with Weight Loss?
1. Yes, moong dal sprouts can help with weight loss, because in just a cup of sprouts, you get weight-loss friendly nutrients like protein, fiber, minerals, all within less amount of calories. Studies say that sprouted dal has way less calories (only 30 calories per 100 gm) than the raw form (347 calories per 100 gm).
2. Moong dal sprout is a rich source of a variety of nutrients – vitamin A Vitamin C, vitamin A, protein, biotin, iron, zinc, folate, potassium, copper, magnesium, phosphorous, and also fiber. There are enzymes like amylase and glucoraphanin with amazing health benefits. Moong dal sprouts can be consumed either raw or lightly cooked – from salads, snacks, sandwiches, soup, or made into plain sabzi. You can even roll out parathas with moong dal sprout stuffing. Also, add them to pulao or vegetable rice to amp up the nutritional profile of these dishes. Also read: “7 High-Protein Paratha Breakfast Options.”
3. Since it’s a good source of plant-based protein, these sprouts promote satiety and hence help in keeping appetite in check. In general, one cup of sprouts can have up to 14 gm of protein, approximately 8 gm of protein in 50 gm.
4. Research says that sprouting at 25°C for 24 hours significantly enhances the nutritional quality of beans; the protein level increases by 9-12%, vitamin C increases by 4-38 times, phytic acid (anti-nutrient) decreases by 4-16 times, trypsin inhibitor activity decreases by 28-55%, and in-vitro protein digestibility increases by 8-20%
5. We all know by now that fiber helps with weight loss by keeping us fuller for longer. So, having moong dal sprouts is a good way to increase fiber intake because one cup may have up to 15.4 gm of fiber.
6. With its antioxidants and chlorophyll properties, lowers inflammation. Also read: “12 Healthiest Foods to Eat Regularly To Boost Weight Loss.”
7. Rich source of calcium and vitamin D (deficiencies of calcium and vitamin D has been linked to increase in belly fat). Also read: “10 Common Foods That Help in Burning Tummy Fat.”
8. Extremely low fat content. In one cup of sprouts, there’s just about 0.38 gm of fat.
9. Strengthens gut-friendly bacteria with its resistant starch content, and as we all know, a robust gut plays a significant role in weight loss – by regulating appetite (producing hormones such as ghrelin and leptin that regulate hunger and fullness), better absorption of nutrients, and by regulating metabolism (which is the rate at which our bodies burn calories). A healthy gut microbiome supports a healthy metabolism, and thus helping the body burn more calories efficiently.
Summing up, though sprouts are undoubtedly healthy, it’s essential not to over-consume and eat sprouts through the day, because it would lead to bloating and indigestion. It’s important to eat a balanced diet and maintain calorie deficit at the same time, and that’s why following the diet plans on the Rati Beauty app can help you lose weight fast and safe.
7 High-Protein Paratha Breakfast Options
12 Healthiest Foods to Eat Regularly To Boost Weight Loss
