Game World!: can brussel sprouts help you lose weight?

How Does Eating Brussels Sprouts Help In Weight Loss?

Choosing the right foods when trying to lose weight can be confusing. What about Brussels sprouts, are they good for weight loss or fattening?

Brussels sprouts are the vegetable that looks like a tiny cabbage. It is not the most popular vegetable but people are discovering its health benefits more and more.

Like most vegetables, many people will benefit in terms of weight loss by eating more Brussels sprouts. Find out just how good Brussels sprouts are and how you want to consume them for more weight loss.

Micronutrients in Brussels sprouts

The first thing to look at is the amount of micronutrients in Brussels sprouts.

Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.

100 grams of raw Brussels sprouts provides you with approximately (1):

Vitamin K: 221% of the DV (Daily Value)

Vitamin C: 142% of the DV

Manganese: 17% of the DV

Vitamin A: 15% of the DV

Folate: 15% of the DV

Vitamin B6: 11% of the DV

Potassium: 11% of the DV

Thiamin: 9% of the DV

Iron: 8% of the DV

Phosphorus: 7% of the DV

Magnesium: 6% of the DV

Riboflavin: 5% of the DV

And some other vitamins and minerals in less significant amounts. The amount of other vitamins and minerals in Brussels sprouts is good compared to many other whole foods.

If you have trouble reaching your daily vitamin and mineral goals Brussels sprouts can help you a nice amount with a few of these goals.

Brussels sprouts also contain certain kinds of antioxidants, substances that help your body deal with oxidative damage. It is not entirely clear if and to what extent antioxidants help weight loss.

Brussels sprouts in a bowl

Fiber in Brussels sprouts for weight loss

Another very important factor for weight loss is the amount of fiber in your food.

Brussels sprouts contain around 3.8 grams of fiber per 100 grams.

That’s a good amount of fiber per 100 grams compared to many whole foods.

Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.

Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.

With the amount of fiber in Brussels sprouts you can reduce the time you spend craving for food a good amount.

Do Brussels sprouts help you lose weight?

Before knowing whether or not Brussels sprouts deserve a spot in your weight loss diet you still need a final piece of the puzzle. The number of calories in Brussels sprouts.

Brussels sprouts contain 43 calories per 100 grams. 32.2 of these calories come from the carbohydrates (9 g per 100 grams of which 3.8 g fiber).

You should be able to fit in some Brussels sprouts in low carb diets like the keto diet.

There are vegetables lower in calories than Brussels sprouts but Brussels sprouts are still generally very low in calories. Fruits, legumes, meats, and everything in between are usually higher in calories than Brussels sprouts.

Brussels sprouts are a very low-calorie food that can help you feel fuller with its fiber content. This can help you avoid higher-calorie foods. For most people that, and thus eating more Brussels sprouts, is enough to help them lose weight.

If you don’t like Brussels sprouts you don’t have to go out of your way to force it into your daily eating habits, Brussels sprouts are not a unique weight loss food. There are other foods that are just as good, or even better for weight loss.

If you are gaining weight while eating Brussels sprouts, the first place to look at is the rest of your diet and other lifestyle habits. Brussels sprouts are generally not fattening.

One thing you have to keep in mind is that Brussels sprouts contain relatively high amounts of vitamin K. This may interfere with certain blood-thinning medication (2). If you take this kind of medication you want to consult with your doctor before implementing large amounts of Brussels sprouts in your diet.

Brussels sprouts with bacon for weight loss

How many Brussels sprouts should you eat a day to lose weight?

Nutrition is always a bit of a puzzle in terms of what the perfect diet looks like. It’s a pretty individual thing.

Consuming enough vitamins and minerals is important for both your short and long-term health and weight loss. Brussels sprouts will provide you with some vitamins and minerals but you will need other nutritious foods as well.

A typical serving size for Brussels sprouts is about 1 cup which is about 88 grams Brussels sprouts. One Brussels sprout weighs about 10 grams so there are about 8-9 Brussels sprouts in a cup.

Some people use this serving size as a daily recommendation for everyone but every situation is different.

If you are close to your daily vitamin and mineral goals you can see how many Brussels sprouts still fit within your daily calories. The amount will be different from individual to individual from day to day, it can be 0 too.

Do brussels sprouts burn belly fat?

Targetting fat loss in a specific area like your belly is generally not possible. Not by eating more of a specific food or by doing a specific exercise. To burn belly fat you have to lose weight overall.

Since Brussels sprouts can help you lose weight in general this food can also help you lose belly fat once your body wants to lose fat in your abdominal area.

How to eat Brussels sprouts for weight loss

There is a wide variety of ways to eat Brussels sprouts. Some are better than others for weight loss. You can eat brussels sprouts raw but most people like them a lot more after some preparation.

The best way to eat Brussels sprouts for weight loss would be boiled on their own or as part of healthy recipes. Here are some examples of healthy recipes you can add Brussels sprouts to:

Soup

Salads

Smoothie

Baking Brussels sprouts in the oven is also acceptable when it comes to losing weight. In this case you preferably want to use a healthy cooking oil.

Another typical combination is Brussels sprouts with bacon. Pork is decent for weight loss so this combination can definitely be part of a good weight loss diet.

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Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.

Stomach fat is tricky. It can be stubborn to shift and because it is easily gained, it can be one of the most frustrating types of fat.

Factors including hormones, pregnancy and stress can lead to weight gain around the tummy area, as well as eating processed and junk food. But the good news is that there are certain foods that will burn your tummy fat!

See how these 4 women lost their belly fat.

HOT BOD TRANSFORMATION: Mum Now Has A Bod She Is 'Damn Proud Of'

Mums Lost 3 million kgs

Eat your veggies!

Certain vegetables show fat burning properties, and hence their addition in meals would be a wise decision, in order to reduce the tummy size. When it comes to hunting for fat burning vegetables, cruciferous vegetables are the best bet. Moreover, they are high in nutrition, as they are excellent sources of vitamins, and therefore certainly good for optimal health.

Cruciferous vegetables are loaded with phytochemicals – substances that display fat burning qualities. Phytochemicals provide a fat burning effect, that work to promote tummy fat loss. You can also try adding some veggies to your Healthy Mummy Smoothies for an extra hit of nutrients

The fat burning activity of phytochemicals is the reason why cruciferous vegetables are considered as tummy fat burning food.

Below we have come up with the best vegetables to eat to help fight that tummy fat.

1. Cauliflower

Cauliflower Mac and Cheese

Cauliflower is rich in antioxidants and fibres and super-low in calories. The quickest way to fight the flab is fibre intake. If you wish to get rid of your fat bags on your abs, make sure you eat a Cauliflower regular basis. Cauliflower can also slow down the functioning of your digestive system giving you a sense of satiety.

Get our yummy recipe for Cauliflower Mac and Cheese for some healthy comfort food!

2. Broccoli

Cheesy Broccoli Bites

Broccoli efficiently boosts your metabolism because it is packed with calcium and vitamin C. Eating broccoli is particularly effective because calcium is correlated with weight loss and it boosts your metabolism into action. Vitamin C meanwhile assists the absorption of chemical elements.

Try our Five Ingredient Easy Cheesy Broccoli Bites (pictured above)!

3. Cabbage

beef coleslaw

This leafy vegetable has the fewest calories and least fat of any vegetable. Cabbage cleanses your body of waste matter because it contains sulphur and iodine, which helps to cleanse the mucous membrane of the stomach and intestines. Cabbage is a great food to help get move that tummy flab.

Brussel Sprouts Pan Fry | Weight Loss Brussel's Sprouts Stir Fry | Brussels Sprouts Potato Stir Fry

Healthy Mummy Shelley made this Apple Coleslaw recipe with Mustard Beef- both recipes are available on the 28 Day Weight Loss Challenge Recipe Hub.

4. Brussel sprouts

chicken brussel sprout mandarin salad

Brussel sprouts are considered a natural weight loss food because they are high in fibre and protein and low in fat and calories. The perfect vegetable to shed tummy fat, brussel sprouts also hold other health benefits for your nutrition.

They are full of antioxidants, and vitamin A, vitamin C, and vitamin K, among other nutrients. Brussel sprouts are a very nutritious vegetable that are not difficult to prepare. They provide an excellent source of protein and fibre for tummy fat reduction.

This Chicken, Roasted Brussel Sprout and Mandarin Salad (pictured above) can be found on the 28 Day Weight Loss Challenge Recipe Hub.

5. Kale

mushroom-kale-and-pinenut-pasta-1

This superfood is low in calorie, high in fibre and has zero fat. One cup of kale has only 36 calories, 5 grams of fibre and 0 grams of fat. It is great for aiding in digestion and elimination with its great fibre content. It’s also filled with so many nutrients, vitamins, folate and magnesium.

Kale is filled with fibre and sulphur, both great for detoxifying your body and keeping your liver healthy. Your liver is the brain of your body and it must work right for your metabolic and fat burning ability to be normal and healthy.

This Mushroom, Kale and Pine Nut Pasta is a great weeknight dinner!

Look into our 28 Day Weight Loss Challenge to access our 4,500 recipes that can help you shift your belly fat.

Very positive if they are prepared by an excellent cook. They were part of a delicious meal we recently enjoyed at a restaurant.

It is very simple include them in every meal of yours and make sure you eat at least 2 servings of green leafy vegetables everyday. So let me make it simple. This is what my mom does so that my Dad eats green veggies everyday .

Breakfast:

She mixes greens in almost every breakfast dish of ours and biy it tastes great
Idli: add a few to each idli on the top
Dosa: You could make a juice nad mix(which I do not prefer), rather make it like an Uthappam and add veggies green leafy, onion, capsicum, carrot as per your liking. It tastes awesome.
Upma: You can add the greens along with the onions and chillies.
Chapathi/Pulka: You can have a green leafy vegetable curry like Palak or add green to your chana or rajma.
Semiya: Add greens and have a healthy breakfast.
Poha: we usually do not eat greens with Poha

This is just to give an idea of how to include greens into your diet.

Lunch/Dinner

We all eat brown rice khichdi and with one cup of rice we add 4 cups of veggies(I personally add 6 cups of veggies for 1 cup of rice, in that I add 3 cups of greens). Your daily needs will be met here itself.
You can add Spinach, Fenugreek leaves(methi), Amarnath(thotakura in Telugu), among others.
You can add green to your dal as we in Andhra do or cook it as a curry and have it.
Try spinach fried rice/biryani you will not want to eat normal ones again.

Hope this helps.

Add 1 pound Brussels sprouts, rinsed, ends trimmed (cut large ones in half) and 3-4 cloves diced garlic to a baking pan, squeeze a bit of lemon and a double dose of salt over them, sprinkle with olive oil, toss until they are full coated with the oil.

Put them on the top rack of a 350° preheated oven for 20 minutes, take the pan out and stir them to coat them again with the juices in the pan. Put back into oven for 10 more minutes. Add a good handful grated parmigiano, toss and bake for another 5 minutes.

You can also add ½ cup coarsely chopped pecans when you take the pan out of the oven to stir the sprouts.

HOW FRIED PLANTAIN CAN HELP YOU LOSE WEIGHT

Plantain is a super dietary food. This food does not contain fat or sodium, it is an excellent source of vitamins A and C and a good source of potassium. This food contains all the vitamins. Most people want to know if plantain is good for weight loss. Plantain is less sweet, but some people know that banana is a sweet food. But this is not true, since the banana does not contain sweets and is full of diet foods. Plantain is useful for those who want to reduce their weight and abdominal fat. So this is the super green food weight loss.

Is it good to eat Plantain to lose weight?

Plantain is the best grape. We know many grapefruits in the world, but the banana is the best of all grapefruits. If you have gone to lose weight eating banana, then you should cook it before eating it. If you don't cook before eating, it won't work for your weight loss plan. Eating half a grapefruit before each meal can help you lose up to a pound in a week. Plantain provides hormone fat reduction and fights for weight loss.

Plaintain is one of the best for your weight loss goal and keeps your body in shape. Not only does it provide the body with a wealth of supplements necessary for growth and physical development, it also provides a powerful source of weight loss. If you've been on your rapid weight loss journey, include it in your weight loss diet plan.

Fiber is extremely essential as it promotes intestinal regularity. The fiber softens your chair and increases the weight and overall size of the stool. It is better to defecate abundantly and thus prevent constipation. Eating a high fiber diet can also reduce the risk of hemorrhoids and small pockets within the colon called biventricular disease. It also provides banana flour for your health and weight loss.

What are the health benefits of Plantain?

All studies have shown that banana provides many essential minerals that help keep your body in shape efficiently.

• Reduces the amount of harmful free radicals

• Plantain improves sexual performance

• It's great for the heart

• Plantain strengthens bones

• May prevent ulcers

• Weight control

• Prevent heart disease (stroke)

Other health benefits of Plantain

Plantain is a solid source of low-fat carbohydrates, but they also provide many other health benefits. Also, they do not contain significant levels of toxins.

1. Great source of potassium

One cup of mashed ripe plantain contains 913 milligrams of potassium. That's about 20 percent of your recommended daily intake for potassium, making plantain one of the most potassium-rich foods on the planet. Potassium is the third most abundant mineral in the body, but when it is deficient, low potassium can affect the function of many organs and processes.

Potassium is an electrolyte and is greatly affected by the amount of sodium in the body. Potassium plays an important role in controlling blood pressure, as it counteracts the effects of sodium. Many Western diets are high in sodium, which means we could all use more sources of potassium. Eating bananas or adding them as a garnish are delicious ways to help you reach your daily potassium goals and cure high blood pressure naturally.

Potassium levels also affect skeletal and smooth muscle contraction, allowing for regular digestion and muscle function. It also helps regulate your heart rate, and studies show that people who eat a diet high in potassium have a lower risk of stroke, osteoporosis, and kidney disease.

2. Helps regulate the digestive system

Fiber has a profound effect on the digestive system and plays an important role in keeping it regular. One cup of bananas provides about a fifth of the recommended daily fiber, which is about 25 to 30 grams. As a fiber-rich food, plantain are heavily involved in food intake, which aids in digestion.

That means consuming plantain is a great way to ease constipation and ease digestive conditions like hemorrhoids and diverticulitis, according to research from the University of Kentucky's Department of Internal Medicine and Nutritional Sciences program.

Fiber also makes you feel full, which can help with weight management. Therefore, increasing the intake of dietary fiber can help to lose weight in obese people. Soluble fiber is also known to help lower cholesterol and blood pressure, preventing heart disease. Fiber can also help stabilize

3. Reduce the amount of harmful free radicals.

Free radicals, which are created when your body breaks down food or when you're exposed to other harmful substances like tobacco smoke or radiation, play a role in aging, disease, and cancer. Vitamin C is an antioxidant that fights free radical damage.

A serving of Plantain can provide more than 35 percent of essential vitamin C per day, making it one of the best foods for vitamin C. (7) The body cannot store vitamin C (excess is excreted in the urine) or cannot produce it independently, so it is very important to get the recommended daily amount.

Vitamin C is one of the most powerful vitamins, as it plays a role in the growth and repair of tissues throughout the body. It participates in the production of proteins that are used in the production of skin, tendons, ligaments, and blood vessels, as well as in the maintenance of cartilage, bones, and teeth.

4. Boost the immune system

Do you want to boost your immune system? Then the banana is the perfect snack. They contain 36 percent of the recommended daily allowance of vitamin A. As another powerful antioxidant, vitamin A provides many benefits to the body. Along with vitamin C, it helps control the immune response, which keeps disease at bay, and many important immune system responses depend on vitamin A to function properly.

Vitamin A also plays an important role in skin health and cell growth and is an essential element for wound healing. Cells that overreact to certain foods are the root of food allergies and eventually cause inflammation. The antioxidant properties of vitamin A can neutralize free radicals and help prevent inflammation caused by overreaction of cells. It also helps with eye and vision health, especially in low light.

5. Promotion of healthy brain function

Vitamin B6, also known as pyridoxine, produces several important neurotransmitters that carry information from one cell to another. A serving of bananas can provide up to 24 percent of your daily vitamin B6 intake.

Vitamin B6 benefits healthy brain function and, according to research published in the Cochrane Database of Systematic Reviews, helps produce hormones like serotonin and norepinephrine, which stabilize mood, and melatonin, which regulates the clock bodily.

Vitamin B6 also controls homocysteine levels (an amino acid linked to heart disease and damage to the nervous system). Vitamin levels remain low to help prevent damage and maintain healthy blood vessels.

This vitamin is one of the eight B vitamins found in plants that help transform food into energy and metabolize fats. Like vitamin A, B6 also helps delay the onset of eye diseases such as macular degeneration. Works with B12 to form red blood cells and cells in the immune system. Elevated levels of vitamin B6 have also been associated with preventing or reducing symptoms of rheumatoid arthritis.

6. Great source of magnesium

Magnesium deficiency is a very common problem due to soil depletion due to western diet and over-cultivation. Plants provide about 16 percent of your daily requirement for magnesium, which is especially important because magnesium affects more than 300 biochemical reactions in the body.

From helping control blood pressure to preventing osteoporosis, there are many ways that magnesium keeps the body healthy. Magnesium directly affects calcium absorption, which can prevent or reverse osteoporosis. It also reduces the risk of getting type 2 diabetes by controlling blood sugar levels through carbohydrate metabolism and insulin regulation. Magnesium has long been used to help with migraines, insomnia, and depression.

7. Prevent aspirin-induced ulcers

In a study in the International Journal of Research in Pharmaceutical and Biomedical Sciences, dried Plantain powder showed a significant ulcer-healing effect on aspirin-induced gastric ulcers. People who use nonsteroidal anti-inflammatory drug therapy for conditions like rheumatoid arthritis and chronic pain are at increased risk of developing ulcers in the lining of the stomach. According to studies, dried Plantain can stimulate the growth of the inner lining of the stomach.

I don't really know about the alternate day fasting method in the article, but I've been doing intermittent fasting (IF) for over a year now and more than happy with it.

Does Brussels sprouts Help You Lose Weight? - Brussels sprouts for Weight Loss

I use the leangains (The Leangains Guide) protocol, which implements a 16 hour fasting period followed by an 8 hour feeding period (with me it tends to be a 4 hour feeding window). You can put the 8 hour feeding window wherever you want it to be. For me, it's 16:00 to 24:00 because I like to go to bed with a full stomach.

I think ADF will be even more beneficial (it's the protocol used in most studies as far as I know, and at least in rats it promotes longevity), but I'm quite content with IF, because it's much easier to follow.

Some benefits I experienced:

Although I'm no longer losing weight (seems my body found its balance), I can basically eat what I want and as much as I am able to. I really love eating, and it's very satisfying to eat so much.

I'm much more alert when I'm fasted. Seems like my body thinks "hey, it's time to hunt/find some food, so you better be prepared". Before starting IF I often felt tired after eating lunch.

It's a lifestyle change, not a diet. You only have to keep one rule in mind, and that's the fasting protocol of your choice. No calorie counting, no forbidden foods, no nothing. And if you've done it for a week or two, you'll realize that it's not difficult at all and start to wonder why you wasted your time eating all day long.

A propos "wasting time": As my protocol only includes one or two meals per day (in the evening) I have much more time to get stuff done. And the energy to do it.

The "starvation mode" you are fearing ("a fasting diet will somehow make my body more resistant to losing weight") doesn't kick in before 60 to 70 hours without food. So you're perfectly safe when fasting for sixteen (or even 24) hours.

It's really tolerant when it comes to cheating. Sure, in the beginning you should be strict about adhering to protocol. But by the time you don't feel hunger in the fasted state anymore, "cheating" won't kill your progress. And that makes it easy: no need to say no to an invitation to lunch just because it doesn't fit in your diet.

Many more benefits are said to be given by those fasting approaches.

To answer your question: go for it. I'd recommend IF because it's easier, but ADF will have the same if not even better effects.

Lately I convinced two overweight friends to try it. One of them lost 5kg since (the other one started last week, but I'll be sure to update this answer) and they both experience the same benefits as I do.

Jordan Meadows: correct me if I'm wrong, but I think there are several studies out there that prove that a higher meal-frequency has no impact on weight loss or metabolic rate. I feel healthy and perform really well (weight lifting, running, working.. you name it) by eating only one or two meals in the evening.

I’ve reduced 2 kgs in 5 days by adopting these things to my daily routine:

I have started waking up at 5:00 a.m and I sleep by 11:30 p.m.
I take lukewarm water with lemon and chia seeds in it. It increases our metabolism and helps in reducing weight.

3. I have started walking for more than 8 kms in a day.

3. I’ve started eating good for breakfast.

4. Water - 3 to 4 litres in form of detox water.

I made this water by adding lemon, cucumber and mint leaves to it.

5. Lunch.

6. Dinner.

8. Protein shake.

Also, workout for 1 hour daily.

For more pictures related to my diet plans and workout routine, follow me on Instagram : iambhavyagoyal.

You don’t have to eat less, you just have to eat right.

Thanks :)

If losing weight is your goal, you may want to start your meals with vegetables (green) salad or sprouts are highly recommended when it comes to lose weight.

Vegetables (green) salad contain of 150 calories or less, enhances satiety (feelings of fullness) and reduces the total number of calories eaten during the meal.

Sprouts contain fewer amounts of calories and are a rich source of fiber. Having a bowl of sprouts between your meals can make you feel fuller and reduce appetite.

Sprouts are a “living food.” Unlike other fruit and vegetables, which lose a significant amount of vitamins by the time they reach your table, sprouts continue to produce nutrients after being harvested. Sprouts Have a Higher Nutritional Content Than Any Other Food.

Benefits

Eating sprouts are very nutritious. They may also offer a variety of health benefits, including easier digestion, improved blood sugar levels and a lower risk of heart disease. However, keep in mind that they are also associated with a risk of food poisoning.

Eating vegetables every day is important for health. They provide essential vitamins, minerals, and other nutrients, such as antioxidants and fiber

Salad greens contain Vitamin A, Vitamin C, beta-carotene, calcium, folate, fiber, and Phytonutrients. Leafy vegetables are a good choice for a healthful diet because they do not contain cholesterol and are naturally low in calories and sodium.

God Bless!

The best weight loss drug is…well, food.

The best weight loss medicine is…yup, you guessed it, sleep.

And the best weight loss supplement is supplementing healthy eating with regular exercise.

I’ll put your bill in the mail for this earth shattering info.

But on a serious note, food, sleep, and regular exercise are the absolute best areas you can focus on for successful weight loss.

The Elephant In The Room

Listen, I’ll be the first to say that people these days are looking for some kind of weight loss shortcut.

They think that all their weight loss problems will simply vanish like a cheap magic trick, if they just take the right supplement or drug.

This is just plain lazy.

I’m not saying this is YOU, but it happens enough that pharmaceutical companies end up making billions of dollars every year.

Let me ask a question to the group: If you have weight you’re trying to lose, how long did it take you to gain it?

One day?

One week?

NO WAY.

It likely took months, or even years.

Why do you think the speed of losing that weight should be any different?

Successful weight loss takes time. You can’t just go find a wizard in a tower, have him wave his magic wand and utter some gibberish, and magically lose all that weight.

But, that’s the same thing as hoping you can just take a magic weight loss pill or drug, and all of the sudden get featured on the cover of Men or Women’s Health.

No. It just doesn’t work that way.

What happened to the good old fashion (and highly effective) way of losing weight?

You know the one I’m talking about—go for a brisk walk in the evenings, sleep as much as possible, and eat some fruits and vegetables throughout the week.

How does that old saying go…”An apple a day keeps the doctor away?” Something like that, right?

The best weight loss medicine is SLEEP

Sleep serves a number of useful functions, and a lack of it can wreck havoc on your waist line.

Here’s why:

Hormones.

Let me explain.

The human body has many hormones, but the two we are concerned with right now are leptin and ghrelin.

Leptin is the hormone that tells your body to stop eating → When you’re sleep deprived leptin levels go down.
Ghrelin is the hormone that tells your body when to eat → When you’re sleep deprived ghrelin levels go up.

So now you have less of the hormones that tell you to stop eating, and more of the hormones that tell you to eat.

Call me crazy, but this seems like a disaster for the waist line.

The problem is that most people these days are chronically sleep deprived, but to them that just feels like “normal”.

I’m not a betting man, but I’m willing to bet you a virtual internet high five, that if you spend the next 30 days doing everything you can to maximize your sleep, your body will start to feel amazing, and your waist line will actually start to decrease.

Yea, that’s how powerful quality sleep can be.

But, what about food?

I’m glad you asked. See the words directly below these words…

The best weight loss drug is FOOD

Weight loss really comes down to a simple equation. Did you burn more calories than you ate?

If the answer is yes, some semblence of weight loss will occur.

If the answer is no, weight loss won’t occur.

Food contains calories, which is essentially fuel that your body uses for energy (ie…exercise, metabolic functions, storage…etc).

When you eat more calories than your body needs, the excess gets stored as body fat. Body fat is really just stored fuel which the body keeps for times of starvation and famine.

It’s actually quite a clever survival mechanism.

The problem is that most folks are just eating and eating, without burning many calories each day.

Alas, that leads to weight gain.

So, in short the best weight loss drug is simply to control calories coming in.

I promise you that a few months on a smart eating plan, combined with regular exercise, will do more to decrease a person’s waistline, than the top 10 weight loss drugs on the market combined.

Not to mention you won’t have all those nasty side effects that come with taking those drugs.

Most weight loss drugs come with nasty side-effects. I mean, check out this side-effect warning label from one of the most popular weight loss drugs, Hydroxycut:

Also something interesting to note— scientists have actually proven that sugar lights up the brains pleasure receptors as much (or more) than additive drugs, like cocaine.

Meaning, before someone actually puts something sugary into their mouth, the brain’s pleasure receptors are all fired up in anticipation.

So does this mean sugar is an addictive drug?

No.

For the majority of people sugar is not considered an addictive drug. However, there are a few cases where people have been clinically deemed addicted to sugar. But, this isn’t the majority.

The positive, drug like, side effects of food

Foods like fruit and vegetables contain some pretty powerful nutrients, called micronutrients. These nutrients have a positive, almost drug like, effect on the body.

Micronutrients are vitamins and minerals (and more) that we need in the right amounts to keep our body’s physiological processes functioning properly.

If we get too little of them, then your body stops functioning properly (negative side effect).

When you get the right amount of micronutrients your body functions like a well oiled high speed race car (positive side effect).

The most common food source for micronutrients are fruits and vegetables.

But, you may be more familiar with some of the names of these important vitamins and minerals.

For example:

Vitamin A→ Supports proper immune function, would healing, and red blood cell development.
Vitamin C→ Protects cells from free radicals (antioxidant properties), improves iron absorption, and helps build collagen protein.
Calcium→ Involved in forming teeth and strong bones, and muscle contraction.

This is a super tiny list, but you’ve undoubtedly heard of some of these important vitamins and minerals (minerals).

So, as you see, the foods you eat (or don’t eat) have HUGE positive side effects on the body, but the best weight loss drug is simply controlling how many calories you are taking in each day.

Exercise is the best supplement for weight loss

The word supplement really means to support. Supplements, such as protein or creatine, are designed to “support” your eating habits.

So, regular exercise should really just be supplementing your quality sleep, and healthy eating lifestyle.

I’m not going to dive into the specifics of the best exercises for weight loss here, for two reasons. Number one, it’s highly subjective and depends on the person. Number two, I’ve crafted some in depth answers on exercising for weight loss already on Quora, which you can read by clicking the links below.

Final thoughts

Taking a weight loss drug, supplement, or medicine, without first dialing in your sleep, diet, and exercise is just wishful thinking.

If a person is serious about losing weight, they shouldn’t look for the shortcut answer.

There is no magic pill or witches’ potion that they can take to instantly lose weight. It’s just not going to happen.

The best approach, for sustainable weight loss, is to play the long term game. Make a conscious, focused effort on improving your sleep quality, diet, and exercise routine.

That approach will give you far better results (and be far less expensive) than popping pills, or chasing magic weight loss spells.

I know this answer wasn’t what you asked, but trust me, it’s a better approach than the answer you were seeking.

Sprouted beans are rich in proteins, antioxidants

vitamins, minerals and are having low calorie. The

process of sprouting increases bioavailability of

nutrients by decreasing antinutrients (phytates)

which obstruct the absorption of nutrients

1.Sprouted beans are rich in fiber,

which gives early satiety,

helps in keeping stomach full for longer time,

reduces carbs craving , helping in losing weight.

2. As they are rich in proteins, helps in

reducing appetite,

reducing calorie intake., in turn helps in weight

reduction.

3.Sprouted beans are rich in selenium, this helps in

reaching the daily requirements of the body along

with other sources. As selenium is required for the

proper thyroid gland function., which in turn helps

in weight management.

Below are 10 excercise which will help to tone your body as well as lose those fats and help one to become Fittest

1.Push ups

2.Pull ups

3.Squats

4.Normal planks

5.Side planks

6.Swimming

7. Mountain Climbing

8.Spiderman Crunches

9.Crunches

10.Leg raise

There is only ONE thing you must eat in order to lose weight: LESS!

Beyond that, there is no food that will cause you to lose weight. At the end of the day, to lose weight (fat), you need to prompt your body to resort to it’s fat as a means to shore-up the lack of calories that aren’t coming in. Let’s say you need 2,800 calories per day…..if you only eat 2,400 calories then your body will turn to it’s fat for those absent 400 calories. This is called a Calorie Deficit, the key to any and all successful diets. Behold:

Now, how can eating Brussel sprouts and other vegetables help you lose weight? In short, by crowding-out the more calorie dense food: the more ‘good stuff’ (low-cal) you eat, the less room for the bad stuff.

Imagine you have a pocket and you can fill it each day with as much money as you want……but once full, you can’t add anymore (no 2nd pocket or emptying/refilling)…..you get ONE pocket to fill and that’s it. Obviously you’d want to fill it with $100 bills, then $50’s, $20’s and the last thing you’d want to do is collect coin money; it takes-up too much room and have little value, THAT is what vegetables are! Brussel sprouts are like pennies, you just can’t get rich off collecting them. Donuts are like $100 bills, pizza is $50 and anything with sugar is a $20…..you get the analogy.

But no, eating Brussel sprouts in and of themselves is NOT going to prompt weight loss.

Healthy?

Yes, they are good food but will do nothing for you losing weight.

What works?

To lose fat, you must reverse the process you used to add it.

Then you…

Ate too much
and
Did too little with your body.

NOW YOU MUST:

Eat less
and
Do more with your body

EAT SPROUTS GOOD FOR WEIGHT LOSS -

every professional -( doctor) advice sprouts for a healthy diet. But it cannot happen in over knight it takes time and physical exercise like cardio (jogging, running) and cycling.

Benefit for eating sprouts-

1.good sources of protein and it contains a lesser amount of carbs.

2.its contain vitamin and antioxidants to boost your strength.

Avoid junk and fried food.

Brussels sprouts are low in calories but high in fiber, vitamins and minerals.In addition, eating high-fiber, low-glycemic load foods—like Brussels sprouts and broccoli—was associated with greater loss of weight compared to foods with a higher glycemic index that were lower in fiber, like carrots.

There are so many delicious ways to cook up Brussels sprouts. Between roasting them with different flavors or frying them up in a pan, Brussels sprouts are a tasty cruciferous vegetable that can do a lot for your body's health. But what exactly happens when you eat Brussels sprouts with your dinner or a tasty snack with a glass of wine? We spoke with a few registered dietitians regarding all the amazing reasons why you should eat Brussels sprouts regularly. Here's what they had to say, and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Brussels sprouts are one of the top vegetables recommended for those looking to lose weight naturally.

Through this article we learn about Brussels sprouts. Effects of Brussels Sprouts on Weight Loss. Is Brussels Sprouts good for weight loss?

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Table of contents

1. What is Brussels sprouts?

2. Nutrition ingredients

3. Health benefits

3.1 Anti-cancer

3.2 Good for the brain

3.3 Good for the digestive system

3.4 Skin beautifying effects, keeping shape of Brussels sprouts

3.5 Weight loss benefits of Brussels sprouts

4. The reason why Brussels helps with weight loss

-----

1. What is Brussels sprouts?

Brussels sprouts are a member of the Brassica oleracea family of vegetables that includes broccoli, cauliflower, cabbage, kale and broccoli.

2. Nutrition ingredients:

100g of Brussels sprouts provide about 194 mcg of vitamin K, satisfying about 242% DV, equivalent to 1 Brussels sprouts providing about 33.6 mcg, accounting for 42% of the DV.

For each 78g serving of Brussels sprouts, you can get about 135mg omega-3 fatty acids.

Half a cup (about 78 grams) of Brussels sprouts contains only 28 calories.

One 100g of Brussels sprouts contains 3.5g of fiber.

In addition, this cabbage is also very rich in nutrients, minerals and vitamins. This type of cabbage is rich in vitamin K (to aid in blood clotting), vitamin C (needed for growth and recovery), and vitamin A (good for eyesight and eye health). folic acid (needed for the production of red blood cells) and manganese (good for brain health)

3. Health benefits:

3.1 Anti-cancer

Many studies show that Brussels sprouts have special anti-cancer potential thanks to their high antioxidant content, which can block harmful free radicals that contribute to diseases like cancer, according to the Independent.

3.2 Good for the brain

Fatty acids are good for brain health, delay cognitive decline, and fight depression and anxiety.

3.3 Good for the digestive system

One 100g of Brussels sprouts contains 3.5g of fiber. Fiber is not only important for bowel movements, but can also improve cholesterol and blood sugar levels, while also contributing to the prevention of diseases like diabetes, heart disease and bowel cancer.

3.4 Good for bone health

Thanks to its high vitamin K content, Brussels sprouts can help your bones. Studies show that this vitamin helps increase bone density and limit fractures in osteoporosis patients, as well as reduce bone injury in postmenopausal women.

3.4 Skin beautifying effects, keeping shape of Brussels sprouts

Not only a delicious, easy-to-process vegetable, russels cabbage is also a good natural ingredient that gives a woman's skin a smooth, radiant glow, and is a must-have food in people's daily meals want to lose weight

3.5 Weight loss benefits of Brussels sprouts

Brussels sprouts are one of the top vegetables recommended for those looking to lose weight naturally. Brussels sprouts contain a lot of useful components of vitamins, minerals and other nutrients.

4. The reason why Brussels helps with weight loss

Brussels sprouts contain impressive amounts of protein compared to other green vegetables, while being rich in fiber, help you feel full for a long time and reduce your cravings for snacking. Half a cup (about 78 grams) of Brussels sprouts contains only 28 calories. That's why you see them appear in healthy weight loss formulas.

1 They can help with preventing chronic disease.

brussels sprouts

Shutterstock

"Brussels sprouts are super healthy," says Lisa Young, PhD, RDN is author of Finally Full, Finally Slim. "A member of the Brassica family (along with broccoli and cauliflower), they are low in calories and rich in nutrients, including fiber, vitamin K and vitamin C. Vitamin K is good for blood clotting and bone health while vitamin C is an antioxidant which helps prevent chronic diseases including cancer and heart disease by protecting the body from free radicals."

The Biggest Mistake You're Making With Brussels Sprouts

00:13 / 00:21

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2 They're great for heart health.

brussels sprouts

Shutterstock

"This low carbohydrate, dark green vegetable provides the consumer with a number of nutrients and positive health outcomes, but the most fascinating is the fatty acid content," says Trista Best, RD with Balance One Supplements. "Brussels sprouts are one of the only plant sources of omega-3 fatty acids. They provide this nutrient through the alpha-linoleic-acid (ALA), which is an essential fatty acid that cannot be made by the body and must be taken in through the diet."

"Like all omega-3 fatty acids, ALA is a cardioprotective fatty acid that is found in the outer membrane of every cell in the body," says Best. "Its presence is important for immune function, healing, lung and heart health. Therefore, when you consume Brussel sprouts you are providing your body with a healthy plant fatty acid and simultaneously protecting against acute and chronic illnesses."

"Just half a cup of cooked Brussel sprouts provides you with 135 milligrams of ALA fatty acid," says Best. "Its low carbohydrate nature also makes this vegetable ideal to add bulk to a low-calorie diet for weight loss."

Along with Brussels sprouts, here are the 26 Best Omega-3 Foods to Fight Inflammation and Support Heart Health.

3 Your immune system will be stronger.

"Eating Brussels sprouts may help strengthen your immune system," says Amy Goodson, MS, RD, CSSD, LD. "One half-cup serving of cooked Brussel sprouts provides 81% of your daily vitamin C needs. Vitamin C is a powerful antioxidant, helps with tissue repair, and aids in keeping your immune system strong."

Here are 8 Ways to Support a Healthy Immune System, According to Harvard.

4 You'll feel fuller longer.

Crispy brussel sprouts

Shutterstock

"Brussels sprouts are high in dietary fiber, which slows down the digestion process and promotes appetite-suppressing signals in the body," says Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. "In turn, this leads to feeling fuller and more satisfied for longer. To further boost this satiety effect, pair cooked Brussels with a protein like roasted chicken, salmon, or lentils."

Here's One Surprising Side Effect of Eating More Fiber, According to Science.

5 They can help reduce inflammation.

Brussels sprouts

Shutterstock

"Brussels sprouts are a great source of minerals, fibers, vitamins, and antioxidants make them a nutritious part of your diet," says Shannon Henry, RD for EZCare Clinic. "They may also have additional health benefits that include a lower risk of cancer, reduce inflammation and improve blood pressure and blood sugar level. It also helps in weight loss."

6 They'll assist with your gut health.

Roasted brussels sprouts in a pan

Shutterstock

"Brussels sprouts are a fantastic source of soluble fiber, especially for those who are following a lower-carb diet," says Rachel Paul PhD, RD from CollegeNutritionist.com. "Soluble fiber feeds beneficial gut bacteria, and help us to go to the bathroom (number 2) easier."

Here are 9 Warning Signs You're Not Eating Enough Fiber.

When you're trying to shed pounds, you need all the help you can get. Eating these nutrient-dense superfoods can speed up your progress.

Pile of almonds close-up as background.SVETLANA LUKIENKO/SHUTTERSTOCK

Almonds

The key to finding superfoods for weight loss is going back to the basics, according to Libby Mills, MS, RD, LDN, spokesperson for the Academy of Nutrition and Dietetics. “You need to look for nutrient-dense foods.” Nuts, particularly almonds, fall into that category because they’re packed with protein and healthy fats that will keep you feeling full longer. Here are some more healthy, energy-boosting snacks.

Raspberry, blackberry and blueberry backgroundMARIA KOMAR/SHUTTERSTOCK

Berries

Look for raspberries, blackberries, blueberries, and more: They all have a high water content plus plenty of fiber. “They’re sweet, tart, and a filling choice for weight loss,” says Marisa Moore, RDN, a registered dietitian nutritionist in Atlanta, Georgia. Check out how adding berries to your breakfast can make weight loss a breeze.

background or texture of fresh green Brussel Sprouts.CREPESOLES/SHUTTERSTOCK

Brussels sprouts

This cruciferous vegetable helps detoxify the body, helping your metabolism work more smoothly. “It’s fuel for efficiency,” says Mills. If you don’t like them whole or halved, try peeling the layers to make a shredded Brussels sprouts salad. Here are 10 more of the healthiest vegetables you can eat.

Close up of fresh organic pomegranate seedsTERI VIRBICKIS/SHUTTERSTOCK

Pomegranate

Packed with fiber to fill you up, these tiny bulbs are also disease-fighting antioxidant powerhouses. One study found that women who ate a diet high in antioxidant flavonoids had lower total body fat than women who missed out on these valuable nutrients.

Avocados close upFOTOZAVOD/SHUTTERSTOCK

Avocado

Science is catching up with the avocado toast trend: A study by researchers at Loma Linda University found that eating half of an avocado at lunch helped participants feel satisfied longer and helped balance blood sugar much better than an avocado-free meal. The key seems to be all the healthy fats in this fruit (and yes, avocados are fruit!). Here are some signs you might be eating too much bad fat.

Oat flakes as backgroundDUCU59US/SHUTTERSTOCK

Oats

A steaming bowl of oatmeal might be cozy, but uncooked oats are the way to go if weight loss is your goal. “Uncooked oats are a source of resistant starch, which can help you feel full and control blood sugar,” says Moore. Try soaking them overnight for an easy way to work them into your diet, she says.

grilled chicken fillets on wooden cutting board, top viewMARAZE/SHUTTERSTOCK

Chicken

Padding your meals with lean proteins like chicken is a smart way to build muscle and feel satisfied after eating. If you’re tight on time, try pairing a chipotle chicken patty from Tribali Foods with a salad or your favorite veggie mix for a meal big on flavor but low in fat and calories.

fresh apples in marketSANDSUN/SHUTTERSTOCK

Apples

An apple a day keeps the belly fat away: Several studies have found that eating the forbidden fruit between meals or right before you sit down to eat can tame hunger. “It fills you up because it contains significant amounts of pectin, a soluble fiber that expands in your stomach when it comes in contact with liquid,” says Mills. Here are some healthy ways to eat apples.

Sardines on a market stallELPIS IOANNIDIS/SHUTTERSTOCK

Canned fish

Packed with protein, canned fish like sardines or tuna can fill you up while promoting muscle growth. They’ll also give you omega-3 fatty acids, which some studies suggest have a satiating effect on appetite. Look for brands that are low in salt and free of unnecessary ingredients, such as BELA Brand Seafood.

close-up colorful chili peppers backgroundSTAVKLEM/SHUTTERSTOCK

Chili peppers

If you like things spicy, you’re in luck: Studies suggest that capsaicin, the compound that gives chili peppers their heat, can fire up weight loss by sparking the body’s energy-burning mechanism. Try sprinkling pepper flakes over a stir-fry or scrambled eggs.

Close up flowering kale plant. Ornamental cabbage with green leaves.Top viewPANATPHOTOS/SHUTTERSTOCK

Kale

“Leafy greens are packed with fiber and water, filling you up, not out,” says Moore. Kale offers a classic example of using low-calorie, nutrient-dense bulky foods to displace high-calorie foods in your diet. Give some of these amazing kale salad recipes a try.

close-up of ripe organic pears after harvestingYURIS/SHUTTERSTOCK

Pears

One study found that people who regularly ate pears weighed less and were less likely to become obese than those who didn’t nosh on the fiber-filled fruit. They also happen to be one of the five fruits you should eat every day to help prevent weight gain.

Oil with air bubbles at the white backgroundTANUHA2001/SHUTTERSTOCK

Olive oil

Extra virgin olive oil is a goldmine of healthy mono- and poly-unsaturated fats. We need healthy fats from plant-based oils because they can displace calories that would otherwise come from unhealthy saturated fat, says Mills. Try drizzling Gaea’s Greek extra virgin olive oil on a salad or over roasted veggies.

Coffee beans with chocolate and dark chocolate . Broken slices of chocolate. Chocolate bar pieces. Coffee beans.AVDEYUKPHOTO/SHUTTERSTOCK

Dark chocolate

“Having a decadent treat like dark chocolate in small quantities can be super satisfying and offset cravings for something less healthy,” says Mills. Look for a bar that’s at least 70 percent cocoa to get a bite that’s lower in fat and sugar and higher in healthy, disease-fighting flavanols.

slice of salmon fullscreen. Extreme close upVADYM LAVRA/SHUTTERSTOCK

Salmon

Fish like salmon is high in healthy omega-3 fats that may not only help protect your heart and brain but seem to influence appetite hormones in ways that suppress hunger while boosting your feelings of fullness, says Moore. If you don’t know how to cook fish, try Fishpeople seafood kits.

Red Lentils Surface Texture Top View Close up. Pattern BackgroundGALAPAGOSPHOTO/SHUTTERSTOCK

Beans

Beans and lentils are packed with plant-based protein, which stimulates hormones that boost the feeling of fullness, says Moore. They’re also high in fiber and require extra chewing time, which helps you eat less overall, she says.

Heap of unshelled walnuts, seen from directly above and in full frameALLARD ONE/SHUTTERSTOCK

Walnuts

Much like almonds, walnuts are packed with healthy fats, fiber, and protein that keeps you full longer. “Swap a handful of walnuts for pretzels or chips, or toss toasted walnuts on salad greens or roasted vegetables for crunch,” says Moore.

sunny side up eggsOPREA GEORGE/SHUTTERSTOCK

Eggs

“Whole eggs deliver 6 grams of high-quality protein, and studies show that swapping them for foods like bagels can help boost satiety and weight loss,” says Moore. Try them beyond breakfast by sliding a sunny side up or fried egg on top of a pile of roasted veggies or mound of protein-packed pasta from Explore Cuisine. Here are some more ideas for incorporating eggs into every meal.

Red wine isolated on white background , abstract splashing , saved clipping path.IGOR NORMANN/SHUTTERSTOCK

Wine

The antioxidant properties of resveratrol in wine may prevent obesity and play a role in turning excess white fat into energy-burning beige (or brown) fat, according to several studies. Just don’t go overboard—alcohol is high in calories, which could derail your weight loss goals if you overindulge. And watch for the subtle signs you might be binge drinking.

Tea leaves.Tea leaves collecting area in estateRAJESH NARAYANAN/SHUTTERSTOCK

Green tea

Sipping on antioxidant-rich green tea could help you lose weight by boosting metabolism and contributing to fat burn, according to some studies. Check out these other incredible benefits of green tea.

If you are trying to shed those extra kilos, then a diet with a combination of green vegetables - rich in all the vitamins, fibre, nutrients and anti-oxidants - is all you need. Green vegetables are the closest thing to magic food, which literally serves all your purposes, from eating good to looking good. Not only eating green vegetables promote good immune system but also the low calorie content in green veggies makes them a part of many fad diets. Everyone knows that eating vegetables has a plentiful health benefits; but like all the other eatables, each vegetable has its own nutrition content and benefits, and some are indeed better than the others. For example, cruciferous vegetables, which are a part of brassica genus of plants like broccoli, Brussel sprouts, cabbage, cauliflower, are some of the leafy greens that are considered healthier and more beneficial for losing weight than other vegetables.

(Also read: Barley Water For Weight Loss: How Does Jau Help You Lose Weight?)

low carb diet weight lossGreen vegetables - rich in all the vitamins, fibre,nutrients and anti-oxidants is all you need.

Cruciferous Vegetables And Salads

VDO.AI

Traditionally, salads were known to be prepared with only raw vegetables like cabbage, tomatoes and onions, but with time, salad from just a side dish became a whole healthy meal. People who do not like fruits can relish on salads mixed with veggies, which fulfil the requirement of a whole meal with a touch of refreshing tasteful vegetables leaves. High-fibre salads (with green vegetables) are low in cholesterol, which prevent constipation, help your get better skin, provide with all the vitamins and, thus, help you lead to your ultimate health goals.

Here is a list of cruciferous vegetables that help you lose weight:

Broccoli

Coming from cabbage family, broccoli is one of the tastiest green veggies, which we must include in our diet. Apart from its exceptionally mouth-watering taste, it is great for our health and also helps us lose weight. Broccoli is a powerful anti-oxidant, which helps in cholesterol reduction and is also good for heart and bone health. It is also known to manage our blood pressure levels. But, how does broccoli help in losing weight you ask? Broccoli is a low-calorie and low fat veggie, but at the same time, it is high in dietary fibre, which makes for a quite filling meal, so that you don't feel hungry for longer time. Its high protein content makes it a perfect protein-rich food for vegans and vegetarians.

(Also read: 10 Best Broccoli Recipes)

broccoli pratha

Broccoli is a powerful anti-oxidant, which helps in cholesterol reduction

Cabbage

Cabbage is also a part of cruciferous family. Just like all the other cruciferous vegetables, cabbage is also rich in anti-oxidants and many vitamins. Fermented cabbage is quite helpful in reducing weight, as fermenting is done with the help of bacteria called the probiotics. When we consume food containing probiotics, it takes a short-term residence in our digestive system, which plays an important role in improving our overall body metabolism. Eating a low-calorie dense food is good for health as it reduces the need to eat after a short intervals. Cabbage soup diet is also quite preferable for quick weight loss as it is easy to follow and continues for a short period of time. Adding cabbage soup to your diet can't be that hard, right?

(Also read: 7 Amazing Benefits of Cabbage Juice, the New Health Tonic)

cabbageCabbage has vitamin C in abundance

Brussel Sprouts

High in protein, nutrients, vitamin K and C, and fibre, Brussel sprouts are a part of Brassicaceae family and are, thus, closely related to cauliflower and cabbage.

Brussel sprouts are low in fat and calories, but are high in protein consistency. However, it does not fulfil the requirement of a whole healthy meal, therefore, you can always pair them with chicken, fish and meat to fulfil the requirement of amino acid. You can sometimes also skip a meal of high-calorie meat and just have Brussel sprouts and grains. Brussel sprouts are high in calcium, potassium and has zero saturated fat. So, load up on these sprouts to lose weight. Make sure you don't overcook your Brussel sprouts, as they tend to lose their vitamin C content very easily.

uerb6f0oBrussel sprouts are low in fat and calories, but are high in protein consistency.

Cauliflower

A part of the cruciferous family, cauliflower is quite beneficial for weight loss. It is an excellent source of anti-oxidants and is high in choline nutrient, which boosts metabolism and unification of cell membranes. Cauliflower is a very common vegetable, used in preparing many dishes and salads. It has a calorie content of 25 calories per 100 gm, which is quite less and, thus, is great for you if your looking to shed those extra kilos. Cauliflower slows down the process of digestion because of its high fibre content, creating a feeling of fullness, which automatically reduces your hunger pangs. About 92% of the cauliflower's weight is all water. Consuming lots of water-dense, low-calorie food is ideal for weight loss.

(Also read: Cauliflower Nutrition: Here Is Everything You Should To Know About This Veggie)

cauliflower 625Cauliflower is an excellent source of anti-oxidants and is high in choline nutrient.

Experts suggest to consume cauliflower and broccoli only when they are boiled to kill as they are associated with brain worms. Have greens and lose weight is the new mantra!

Disclaimer:

The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

Is brussel sprouts good for keto diet?

You are going to fall in love with these Keto Brussels Sprouts! These smoky sprouts are crispy on the outside and perfectly tender on the inside. It is the perfect low carb side dish that works well for all types of diets. I prefer to make these in my air fryer, but if you don't have one they are also great in the oven.

Why are Brussel Sprouts a Superfood? - Superfood Spotlight

Overhead photo of Keto Brussels Sprouts in a parchment lined bowl on a blue background with a dipping sauce sitting beside it.

These Keto Brussels Sprouts pair perfectly with this creamy dipping sauce.

When I was a kid, eating your vegetables was a very big thing around our house.

It was a non-optional, not going to whine your way out of it kind of thing that my parents took very seriously.

It didn't matter if it was a vegetable that we liked or not. Case in point: butter beans.

My mother cooked her butter beans until they were soft and mushy. In this humble 5-year-olds opinion, they were way past the point of being edible.

But I ate them anyway.

My older sister was bolder than I, and went so far as to attempt to flush them down the toilet.

My mother was not amused by her antics. As a result, my sister ended up being sent to her room for the remainder of the evening. Without dinner. (What can I say, it was the 70's - that was how parents rolled back then.)

Looking back, I am eternally grateful that Brussels sprouts were not a vegetable that my Mom ever made.

Because, like those dreadful butter beans, they must be cooked right. Otherwise, you are going to want to flush them.

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If you are looking for a recipe that even Brussels-haters will love, I've got you covered.

These Keto Brussels sprouts are basically impossible not to like. Crispy on the outside and tender on the inside, this is a low-carb veggie that is even more wildly delicious that it looks.

I like them served with this creamy dipping sauce. (Because everything is better with sauce, right?) On the other hand, if you are short on time, or sauce isn't your thing, feel free to leave it off.

I promise they will still rock.

Close up photo of Keto Brussels Sprouts on a parchment lined bowl.

TIPS FOR MAKING KETO BRUSSELS SPROUTS

To test the for doneness, pierce one sprout with a knife. It should slide in easily.

Due to the high water content in frozen vegetables, it is best to use fresh and not frozen.

Photo of a keto quickstart guide with the description of the guide on the right.

GET YOUR FREE KETO QUICK START GUIDE

VARIATIONS FOR THIS RECIPE

Cook 6 slices of bacon (the air fryer is great for this) and crumble on top.

Substitute sherry vinegar for the apple cider vinegar.

Top with toasted almonds or macadamia nuts

Top with crispy capers.

SERVING SUGGESTIONS

Serve with grilled steak or roasted chicken.

Add leftovers to a bowl.

TOOLS NEEDED TO MAKE KETO BRUSSELS SPROUTS

Mixing Bowls

Air Fryer (Optional)

HOW TO MAKE LOW CARB BRUSSELS SPROUTS

How to Make Keto Brussels Sprouts

Cut and trim the Brussels Sprouts

Trim the ends of the Brussels Sprouts and cut in half lengthwise.

Second process photo for Keto Brussels Sprouts - Brussels Sprouts being cut with seasonings sitting beside them.

Season

After that, place the Brussels sprouts in a bowl and toss with avocado oil, apple cider vinegar, garlic powder, smoked paprika, and sea salt. Third Process Photo for Keto Brussels Sprouts- Brussels Sprouts being tossed with seasonings in a white bowl.

Preheat

Heat your air fryer to 380 degrees or your oven to 420 degrees.

Cook

Arrange in a single layer on your air fryer pan or a baking sheet lined with parchment paper. Cook for 15 to 18 minutes in the air fryer, or 25 minutes in the oven, stirring halfway through.

Make the Sauce

Meanwhile, as the Brussels sprouts are cooking, make the sauce by combining mayonnaise, Dijon mustard, apple cider vinegar, coconut aminos, salt, and pepper in a small bowl. Whisk to combine. Collage of three process photos for making a dipping sauce for Keto Brussels Sprouts.

FREQUENTLY ASKED QUESTIONS

Are Brussels sprouts Low In Carbs? How Many Net Carbs are in Brussels sprouts?

Certainly! Brussels sprouts are an excellent low carb and keto-friendly vegetable. However, one cup has 4.7 net carbs, so while they do fit into a keto lifestyle, you do need to be conscious of portion size.

Are Brussel Sprouts Good for Weight Loss?

They are an excellent addition to your diet. High in Vitamin C, this cruciferous vegetable can help to support a healthy immune system. In addition, they may also help to reduce chronic inflammation. A 2014 study showed that women who ate the most cruciferous vegetables had lower levels of inflammatory biomarkers than those who ate the fewest. You can read more about the health benefits here and here. Two and a half cups have approximately 100 calories so they are a great low calorie side.

How Should Brussels sprouts Be Stored?

They should be stored in the refrigerator. However, they should be kept away from high ethylene-producing produce. Ethylene is a natural gas that can speed the spoilage of certain types of produce. High ethylene-producing produce includes: Apples, blueberries, apricots, avocados, mangoes, melons, nectarines, papayas, peaches, pears, and plums.

IF YOU LIKE THIS RECIPE YOU MAY ALSO LIKE:

Keto Asparagus

Keto Pecans (these would be fabulous chopped and sprinkled on top!)

Photo of a keto quickstart guide with the description of the guide on the right.

GET YOUR FREE KETO QUICK START GUIDE

LOW CARB BRUSSELS SPROUTS

Overhead photo of Keto Brussels Sprouts in a parchment lined bowl on a blue background with a dipping sauce sitting beside it.

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5 from 1 vote

Keto Brussels Sprouts

Brussels sprouts are the kind of veggie you either love or hate. For the haters, very often it is a hatred that developed in childhood - typically brought on by improperly prepared Brussels. These Keto Brussels sprouts are sure to change your opinion!

CourseSide Dish, Vegetables

CuisineAmerican

KeywordCrispy

Prep Time10 minutes

Cook Time25 minutes

Total Time35 minutes

Servings6

Calories187kcal

Ingredients

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1 pound Brussels sprouts ends trimmed and halved

1 tablespoon avocado oil or high heat oil of choice

1 tablespoon apple cider vinegar

1 teaspoon garlic powder

1 teaspoon smoked paprika

1 teaspoon sea salt

Dipping Sauce

½ cup homemade mayonnaise or plain Greek yogurt

1 tablespoon Dijon mustard

1 tablespoon apple cider vinegar

1 tablespoon Coconut Aminos or gluten-free tamari

½ teaspoon sea salt

½ teaspoon fresh ground black pepper

Instructions

Place the Brussels sprouts in a large bowl and toss with avocado oil, apple cider vinegar, garlic powder, smoked paprika, and sea salt.

Air Fryer Instructions

Next, preheat your air fryer to 380 degrees.

Place in your preheated air fryer in a single layer. (Depending on the size of your fryer you may need to cook in batches.)

Cook for 15 to 18 minutes, or until brown and crispy, stirring halfway through.

Serve warm with dipping sauce.

Oven Instructions:

Preheat oven to 420 degrees.

Season the sprouts as directed above.

Line a baking sheet with parchment paper and arrange the sprouts in a single layer.

After that, cook for 25 minutes, stirring halfway through.

To make sauce

Meanwhile, combine mayonnaise, Dijon mustard, apple cider vinegar, coconut aminos, salt, and pepper in a small bowl. Whisk to combine.

Nutrition

Are brussel sprouts healthier raw or cooked?

Fruits and vegetables contain a lot of nutrients and antioxidants like carotenoids, flavonoids, and polyphenols that can help prevent health issues like cancer and cardiovascular disease and can even help your mood. Antioxidants help your body counteract damage caused by toxic byproducts called free radicals. Eating more fruits and vegetables also increases your vitamin C, vitamin A, vitamin B6, thiamine, and niacin, minerals, and fiber.

But it can be tricky to know how you should store and prepare fresh foods to get the most nutrients.

Luckily, storing most fruits and vegetables generally does not lose antioxidants. In fact, antioxidant levels can even go up in the few days after you buy them. But when you start to see the fruit or vegetable spoil and turn brown, that usually means that they have started to lose their antioxidants. The main exceptions are broccoli, bananas, and apricots, which are more sensitive and start to lose their antioxidants in storage within days, so eat those sooner than later.

Here's how you should prepare 11 fruits or vegetables in order to maximize antioxidants and nutrients.

1. Tomatoes. Cooked may be better than raw.

Storage tip: Even though this will make shelf life shorter, store tomatoes in room temperature since tomatoes can lose antioxidants (and flavor) when stored in cooler temperatures.

Cook your tomatoes to release higher levels of lycopene and overall antioxidants. You can cook them for up to 30 minutes at 190.4 degrees Fahrenheit (88 degrees Celsius). Lycopene is found in red fruits and vegetables like watermelon, red bell pepper, and papaya and has been linked to lower rates of cancer. Raw tomatoes have less overall antioxidants, but have more vitamin C.

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2. Carrots. Raw or sous vide, steamed, boiled. Cooked can be better than raw.

Cook your carrots to get more beta-carotene, an antioxidant that gets converted in your body to vitamin A, which is good for your eyes and immune system.

Sous vide carrots for best results. Steaming or boiling carrots preserves more antioxidants than roasting, frying or microwaving. If you're in Top Chef mode, try sous vide carrots -- this method of sealing food in an airtight plastic bag and placing the bag into a water bath keeps even more antioxidants than steaming.

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3. Broccoli. Raw, steamed, or sous vide.

Storage tip: Keep broccoli wrapped in packaging in the refrigerator at 1 degree Celsius (or 33.8 degrees Fahrenheit). Unlike most vegetables, broccoli tends to lose antioxidants faster than other vegetables when stored without packaging, particularly when it starts to lose its color and turn yellow. Wrap the broccoli in microperforated or non-perforated packaging to keep antioxidants for longer.

If you eat raw broccoli, you'll get higher levels of an enzyme called myrosinase, which creates compounds like sulforaphane, which blocks the growth of cancer cells and fight Helicobacter pylori, a bacteria responsible for stomach ulcers. Myrosinase is sensitive to heat and destroyed during cooking.

However, cooked broccoli and other cruciferous vegetables like cauliflower, have more indole, which is thought to be protective against cancer. Steamed broccoli has also better potential to reduce cholesterol than raw broccoli.

Sous vide or steamed broccoli to keep antioxidants. Steamed broccoli retains color and texture. Boiling broccoli for 9-15 minutes loses up to 60 percent of nutrients, which become leached into the water. Stir-frying loses the most vitamin C and nutrients.

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4. Cauliflower. Raw, steamed, or sous vide.

Fresh raw cauliflower has 30 percent more protein and many different types of antioxidants such as quercetin. Raw cauliflower keeps the most antioxidants overall, but cooking cauliflower increases indole levels.

Don't boil cauliflower in water because that loses the most antioxidants. Water-boiling and blanching causes the worst loss of minerals and antioxidant compounds in cauliflower because many of the nutrients get leached into the water. Steam or sous vide cauliflower to maintain nutrients.

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5. Brussels sprouts, cabbage. Raw or steamed.

Brussels sprouts and cabbage are cruciferous vegetables rich in compounds protective against cancer. One study found that people who consumed about 300 grams or two-thirds pound of Brussels sprouts daily for a week had higher levels of a detox enzyme in the colon, which helps explain the link between eating cruciferous vegetables and lower risk of colorectal cancer.

Crispy Brussels Sprouts Two Ways..In The Pan & Oven - Bobby's Kitchen Basics

Raw Brussels sprouts gives you the most folate and vitamin C. Like broccoli, steaming Brussels sprouts releases more indole than raw (but they admittedly taste best when roasted).

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6. Kale. Raw or blanched.

Kale has beta-carotene, vitamin C, and polyphenols. Cooking kale significantly lowers vitamin C and overall antioxidants. Keep kale raw or, if you prefer cooked, blanch or steam kale to minimize antioxidant loss.

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7. Eggplant. Grilled.

Grill eggplant to make it much richer in antioxidants compared to raw or boiled (and it tastes a lot better, too). Don't forget to salt your eggplant slices before cooking to get rid of excess moisture and bitterness.

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8. Red Peppers. Raw, stir-fried, or roasted.

Red peppers are a great source of vitamin C, carotenoids, polyphenols, and other phytochemicals. Raw red peppers provide more vitamin C because vitamin C breaks down with heat. But other antioxidants like carotenoids and ferulic acid go up when red peppers are cooked.

Stir-fry or roast red peppers. Do not boil red peppers -- boiling red peppers loses the most nutrients and antioxidants. Stir-frying and roasting actually preserves red pepper antioxidants, more than steaming.

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9. Garlic and onions. Raw or cooked.

Garlic and onions have been shown to help fight high blood pressure. Red onions have the highest amount of quercetin, a type of flavonoid family antioxidant thought to protect against certain forms of cancer, heart disease, and aging.

Garlic and onions are pretty hardy when cooked. You can blanch, fry, and even microwave them without changing their antioxidant levels by much, so use them however you like.

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10. Artichokes. Steamed.

Cook your artichokes in order to boost their antioxidants. Steam artichokes to boost antioxidants levels by 15-fold and boil them to boost them by 8-fold. Microwaving them also increases an artichoke's antioxidants. But don't fry them -- that gets rid of flavonoids, a type of antioxidant.

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11. Blueberries. Raw or cooked.

Blueberries are one of the fruits with the highest levels of antioxidants, and you can eat them raw or cooked. One study found that some type of antioxidants levels went up with cooking blueberries, while others went down.

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Some final tips on eating your fruits and vegetables:

Avoid deep frying. Bad news for vegetable tempura fans: Deep-frying vegetables creates free radicals from the hot oil. Not only are free radicals damaging for the body, but the vegetables lose much of their antioxidants in the process.

Fresh is generally better than frozen. Vegetables like spinach and cauliflower can lose B vitamins in the process of being frozen.

At the end of the day, prepare your fruits and vegetables so that you'll be more likely to eat them. As long as you stay away from the deep fryer, fresh fruits and vegetables will generally give you a lot more nutrients and antioxidants than processed foods.

Is spinach or brussel sprouts better for you?

Brussels sprouts are small, round, green vegetables. They are most often about 1 to 2 inches (2.5 to 5 centimeters) wide. They belong to the cabbage family, which also includes kale, broccoli, collard greens, and cauliflower. In fact, Brussels sprouts look like tiny cabbages, but they are milder in flavor.

Brussels sprouts are tender for eating when they are cooked; they may also be served raw when shredded. They are full of nutrients and can be included in many meals.

Information

WHY THEY ARE GOOD FOR YOU

Brussels sprouts are full of vitamins, minerals, and fiber. You can count on Brussels sprouts to support your immune system, blood and bone health, and more. Eating just a few Brussels sprouts will give you plenty of vitamin C and vitamin K.

Brussels sprouts rank high in antioxidants, just after kale and spinach. Antioxidants are substances that can help you stay healthy by preventing cell damage in the body. Just half-cup (120 milliliters, mL) of cooked Brussels sprouts will give you almost half of your daily recommended amount of vitamin C.

Many other vitamins and minerals are in Brussels sprouts, including vitamin A, potassium, and folate. Regularly eating Brussels sprouts and similar vegetables may help to prevent many common cancers, although this is not proven.

Brussels sprouts are very filling. The leaves are tightly packed and dense. They are also low in calories, so they can help you maintain a healthy weight. A cup (240 mL) of Brussels sprouts has about 3 grams (g) each of fiber and protein and just 75 calories.

If you take the blood-thinning drug, warfarin (Coumadin), you may need to limit your intake of foods that are high in vitamin K. Warfarin makes your blood less likely to form clots. Vitamin K and foods containing vitamin K, including Brussels sprouts, can affect how blood-thinners work.

HOW THEY ARE PREPARED

Before you cook Brussels sprouts, be sure to wash and clean them. Cut off the tough bottom and remove any outer, wilted leaves. When cleaning Brussels sprouts before cooking, cut an X-shape in the bottom after you trim the tough bottom. This will help them cook more evenly.

Brussels sprouts can be added to any meal and prepared in several simple ways, such as:

Microwave in a microwave-safe bowl with one-quarter cup (60 mL) of water for about 4 minutes.

Steam in a small pan on the stove with an inch (17 mL) of water. Cover and cook for 5 to 10 minutes.

Roast with olive oil on a sheet pan for 25 to 30 minutes at 400°F (204°C). Add a little salt and pepper, or other flavorings like red pepper flakes.

Sauté on stove top with garlic and olive oil. Add chicken, mushrooms, or beans for a hearty meal. Add whole wheat or high fiber pasta as well.

Boiling Brussel sprouts is not recommended because much of the vitamin C is lost with this cooking method.

WHERE TO FIND BRUSSELS SPROUTS

Brussels sprouts are available year round in the grocery store produce section. You will find them near the broccoli and other greens. Pick Brussels sprouts that are firm and bright green. Avoid Brussels sprouts that are soft or yellowing.

Put Brussels sprouts on your weekly shopping list. They will last in the refrigerator for at least 3 to 5 days.

RECIPE

There are many delicious Brussels sprouts recipes. Here is one to try.

Ingredients

Half pound (227 g) Brussels sprouts

Half cup (120 mL) chicken broth, low-sodium

One teaspoon (5 mL) lemon juice

One teaspoon (5 mL) brown mustard (spicy)

One teaspoon (5 mL) thyme (dried)

Half cup (120 g) mushrooms (sliced)

Instructions

Trim Brussels sprouts and cut in half. Steam until tender, for 6 to 10 minutes, or microwave on high for 3 to 4 minutes.

In a non-stick pot, bring the broth to a boil.

Mix in the lemon juice, mustard, and thyme. Add the mushrooms.

Boil until the broth is reduced by half, for 5 to 8 minutes.

Add the Brussels sprouts (or other cooked vegetables).

Toss well to coat with the sauce.

Source: United States Department of Agriculture

Alternative Names

Healthy food trends - Brussels cabbage; Healthy snacks - brussels sprouts; Weight loss - brussels sprouts; Healthy diet - brussels sprouts; Wellness - brussels sprouts

Can sprouts be eaten empty stomach?

If you will start to eat Sprouts, as like grams, Moong, Mataki etc then you can overcome your tons of health problems. Sprouts keeps your health and muscles strong. Increasing bone density, maintains level of proteins. It can work as a good salad, you can make it as a Usal. We can make delicious Usal from it. Which gives very nice taste.

It is dairy free, low Carb, fibrous, weight loss food. Rich in protein, nutrient, easily digested. Increase blood volume. Gives different taste . Make real change in everyday food item. We can also eat it, as it is.

HOW TO CREATE SPROUTS AT HOME: Keep Grams, Moong, Mataki for soaking at least whole 1 day .

Remove it from the water then keep it on the sack or tide it in the cotton cloth . Keep it for whole 1 day . Apply some water on that cloth . You will get well prepared sprouts on the third day .

BENEFITS OF EATING SPROUTED FOOD.

1] It has more fibrous. So due to soaking stomach and cough problems keeps away easily.

2] If you have urine problem means, you have to go every time for the toilet then, this food is very useful for it.

3] By eating in the morning it doesn't create more glucose so that, automatically it can keep control on diabetes.

4] It is very good for the people, who are under mental disorder or pressure.

5] Must have to be eat it, with sugar by grinding in the mixture and make its soup .It can remove easily mental stress. It can always keep your mood happy.

6] The person who has suffered from the Jaundice must have to be eat it. As due to Jaundice our blood volume has been reducing .It maintains blood volume properly.

7] Sprouts gram must have to be eat with green Moong, it can increase proteins in the body.

8] By eating it regularly, can remove tiredness of body.

9] Works as a better pain killer and on the arthritis .

10] It is very healthy food for the kids who are in the school.

Will sprouts cause bloating?

Bloating happens when there is a buildup of gas in the stomach and intestines. It is commonly linked to the types of food you are eating. If you are struggling with frequent bloating, a few simple changes in your diet can help. Here are five foods that may be causing your bloating:

Beans are rich in fiber, have high amounts of protein and are considered a healthy carb. Most beans contain sugars called alpha-galactosides and belong to a group of carbs called FODMAP’s. FODMAP’s are short chained carbohydrates that skip digestion and are then fermented by gut bacteria in the colon which causes gas.

Wheat contains a protein called gluten and this ingredient is found in pastas, tortillas, bread and baked goods. People with celiac disease (gluten sensitivity), can experience extreme digestive problems when wheat is consumed. These problems include diarrhea, bloating, gas and stomach pain.

Onions are underground bulb vegetables that are normally eaten in small quantities. They are one of the main dietary sources of fructans which are known to cause bloating. Some individuals are sensitive to the components in onions, especially when they are raw.

Apples are high in vitamin C, fiber and antioxidants and have been linked to many health benefits. Aside from their health benefits, this fruit has been known to cause bloating and other digestive issues in some people. Cooked apples may be easier to digest than fresh ones if you experience this problem.

Broccoli and other cruciferous vegetables are a family of vegetables that include broccoli, brussel sprouts, cabbage and more. Similarly to beans and legumes, these vegetables contain FODMAP’s and can cause bloating.

“Consuming a low FODMAP diet can reduce the symptoms of bloating and irritable bowel syndrome,” says Cesar L. Espiritu MD, a PIH Health Family Medicine physician. “You can start by slowly cutting out FODMAP foods to see if they are the underlying cause of your bloating,” he adds “If there is no improvement in your bloating it may be related to a different medical condition and you should call your primary care doctor.”

Many people regard sprouts as nutritional powerhouses.

For starters, they’re rich in many nutrients. They’re also said to improve your digestion and blood sugar levels, and possibly even fend off heart disease.

However, sprouts are also frequently linked to cases of food poisoning, which makes people question whether the potential benefits are worth the risks.

This article takes a comprehensive look at the benefits and dangers of eating raw sprouts to help you decide whether they should make an appearance on your plate.

What Are Sprouts?

Sprouts are seeds that have germinated and become very young plants.

This germination process usually begins with the seeds being soaked for several hours.

The soaked seeds are then exposed to the right combination of temperature and moisture, and allowed to grow for two to seven days.

The end product is generally a sprout measuring 1/8–2 inches (2–5 cm) long.

Many different types of seeds can be sprouted. Here is a list of the most common types of sprouts available on the market:

Bean and pea sprouts: Such as lentil, adzuki, garbanzo, soybean, mung bean, black bean, kidney bean, green pea and snow pea sprouts.

Sprouted grains: Such as brown rice, buckwheat, amaranth, kamut, quinoa and oat sprouts.

Vegetable or leafy sprouts: Such as radish, broccoli, beet, mustard green, clover, cress and fenugreek sprouts.

Nut and seed sprouts: Such as almond, radish seed, alfalfa seed, pumpkin seed, sesame seed or sunflower seed sprouts.

Sprouts are generally consumed raw, but may also be lightly cooked before you eat them.

SUMMARY

Sprouts are seeds that have been allowed to germinate into young plants. They are usually eaten raw and are available in a wide range of varieties.

They Are Very Nutritious

Despite being low in calories, sprouts are a rich source of nutrients and beneficial plant compounds. Their vitamin and mineral content varies based on the variety.

However, generally speaking, the sprouting process increases nutrient levels, making sprouts richer in protein, folate, magnesium, phosphorus, manganese and vitamins C and K than un-sprouted plants (1, 2, 3).

For instance, several studies show that sprouting helps increase protein content. Sprouts also tend to contain higher levels of essential amino acids, with certain individual amino acids increasing by as much as 30% (4, 5Trusted Source, 6Trusted Source).

In addition, the proteins in sprouts may also be easier to digest. This is likely due to the sprouting process, which appears to reduce the amount of antinutrients — compounds that decrease your body’s ability to absorb nutrients from the plant — by up to 87% (6Trusted Source).

Sprouts are also great sources of antioxidants and other beneficial plant compounds (7, 8Trusted Source, 9Trusted Source).

Moreover, studies show that foods made from sprouted beans may also be more nutritious.

For example, tofu and soy milk made from sprouted soybeans appear to contain 7–13% more protein, 12–24% less fat and 56–81% less antinutrients than tofu and soymilk made from un-sprouted soybeans (10Trusted Source).

SUMMARY

Sprouting tends to increase nutrient levels in the grain, legume, vegetable, nut or seed being sprouted. Sprouts also contain lower levels of antinutrients, making it easier for your body to absorb all the nutrients they contain.

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Sprouts May Help Control Blood Sugar Levels

Sprouts may also help you keep your blood sugar under control.

Some studies indicate this may be partly because sprouting appears to reduce the total amount of carbs in sprouts. However, not all studies agree (9Trusted Source, 11).

Another theory is that sprouts may have an increased ability to regulate the activity of the amylase enzyme, which the body uses to properly break down and digest sugars (12Trusted Source).

How to Make Skillet-Roasted Brussels Sprouts with Chile, Peanuts, and Mint

One study followed a small group of people with type 2 diabetes. Half ate 60 grams of lentil sprouts per day along with their normal diet, while the other group simply consumed their normal diet.

By the end of the eight-week study, those eating the sprouts had experienced a 10% reduction in levels of hemoglobin A1c, a marker of blood sugar control. On the other hand, these levels increased by 12% in the control group (13).

In another study, people with type 2 diabetes consumed a powdered broccoli sprout supplement for eight weeks, resulting in lower blood insulin levels and insulin resistance.

The authors attributed these improvements to the high amounts of the antioxidant sulforaphane in the supplement (14Trusted Source).

Despite these encouraging results, it’s worth noting that few studies appear to exist on this topic. More are needed before strong conclusions can be made.

SUMMARY

Sprouts may help people with type 2 diabetes better control their blood sugar. However, more studies are needed to determine why this is and whether these results also apply to people without diabetes.

They May Improve Digestion

Sprouts may help you digest your foods more easily.

Studies show that when seeds are sprouted, the amount of fiber they contain increases and becomes more available (11).

For instance, in one study, grains allowed to sprout for five days contained up to 133% more fiber than un-sprouted grains (15Trusted Source).

In another, germinating beans until their sprouts were 5 mm long increased their total fiber content by up to 226% (11).

Sprouting appears to specifically increase the amount of insoluble fiber, a type of fiber that helps form stool and move it through the gut, reducing the likelihood of constipation (16Trusted Source).

In addition, sprouting appears to reduce the amount of gluten found in grains, which may make them easier to digest, especially for people sensitive to gluten (17Trusted Source).

Finally, sprouted beans, grains, vegetables, nuts and seeds contain lower amounts of antinutrients than their un-sprouted counterparts. This makes it easier for the body to absorb nutrients during digestion (6Trusted Source).

SUMMARY

Sprouts tend to contain higher amounts of insoluble fiber, which can ease digestion and reduce the likelihood of constipation. Sprouts may also contain lower levels of gluten and antinutrients, further improving the digestion process.

Sprouts May Improve Heart Health

Including sprouts in your daily diet may also have benefits for your heart.

That’s mainly because sprouts may reduce risk factors for heart disease, such as high blood cholesterol levels.

Several animal studies show that eating sprouts may increase “good” HDL cholesterol and reduce total and “bad” LDL cholesterol levels (14Trusted Source, 18Trusted Source).

Researchers also note that rats given sprouts may benefit from blood cholesterol improvements similar to those resulting from taking the cholesterol-lowering drug atorvastatin (18Trusted Source).

Similar results have been observed in humans. In one study, 39 overweight and obese people with type 2 diabetes were split into two groups. One was given 60 grams of lentil sprouts per day, whereas the other received no sprouts.

At the end of the eight-week study, the group that had consumed the lentil sprouts had 12% higher levels of “good” HDL cholesterol and 75–84% lower levels of triglycerides and “bad” LDL cholesterol, compared to the control group (19Trusted Source).

In another small study, people with type 2 diabetes who were given 10 grams of broccoli sprout powder per day for four weeks benefited from an 18.7% decrease in triglyceride levels and significantly higher levels of “good” HDL cholesterol.

In comparison, those given lower amounts of broccoli sprout powder or none did not benefit from significant changes to their levels of triglycerides or HDL cholesterol (20Trusted Source).

Finally, another group of researchers reported that eating 100 grams of fresh broccoli sprouts per day for one week decreased LDL and total cholesterol in men and increased HDL cholesterol in women (21Trusted Source).

Although these results appear promising, few studies have been done on this topic and more research is needed before strong conclusions can be made.

SUMMARY

Sprouts may improve heart health by lowering “bad” LDL cholesterol, total cholesterol and blood triglyceride levels, while increasing “good” HDL cholesterol.

Raw Sprouts May Contain Harmful Bacteria

One issue often linked to eating sprouts is the risk of food poisoning. The fact that sprouts are generally consumed raw or only slightly cooked adds to this risk.

The reason raw sprouts are especially risky is because they must be grown in warm, humid conditions in which harmful bacteria such as E. coli and Salmonella also happen to thrive.

Over the last two decades, the US Food and Drug Administration (FDA) has linked 48 outbreaks of foodborne illness to raw or lightly cooked sprouts (22).

If food poisoning occurs, symptoms may appear 12–72 hours after eating the sprouts, and can include diarrhea, stomach cramps and vomiting (23Trusted Source).

Such symptoms are rarely life-threatening. However, children, pregnant women, the elderly and people with generally weaker immune systems are recommended to thoroughly cook sprouts or avoid them completely.

The following tips should help you further reduce the risk of contamination:

Buy chilled sprouts: Only buy fresh sprouts that have been properly refrigerated.

Check their appearance: Avoid purchasing or eating sprouts with a strong smell or slimy appearance.

Store in the fridge: At home, keep sprouts refrigerated at temperatures under 48°F (8°C).

Wash your hands: Always wash your hands properly before handling raw sprouts.

SUMMARY

Sprouts are prone to contamination with harmful bacteria such as E. coli and Salmonella. Children, pregnant women, the elderly and people with weak immune systems should consider avoiding raw sprouts.

How to Include Sprouts in Your Diet

Sprouts can be eaten in a variety of ways and are easily incorporated into a variety of dishes. For instance, you can eat them raw in a sandwich or tossed into a salad.

Sprouts are also easy to add to warm meals such as rice dishes, stir-fries, omelets, soups or freshly made burger patties.

Other interesting uses for sprouts include blending them into smoothies and pancake batters, or grinding them into a paste to spread on bread, crackers or vegetables.

SUMMARY

Sprouts can be eaten raw or cooked. They are also easy to add to a wide variety of meals and snacks.

The Bottom Line

Sprouts are very nutritious. They may also offer a variety of health benefits, including easier digestion, improved blood sugar levels and a lower risk of heart disease.

However, keep in mind that they are also associated with a risk of food poisoning.

That said, for the majority of healthy people, the benefits of eating raw or lightly cooked sprouts likely outweigh the risks.

Are sprouts fattening?

Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower, and mustard greens.

These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned, and cooked to make a nutritious side dish or main course.

Brussels sprouts boast high levels of many nutrients and have been linked to several health benefits. This article examines 9 ways Brussels sprouts may benefit your health.

1. High in nutrients

Brussels sprouts are low in calories but high in fiber, vitamins, and minerals.

Here are some of the major nutrients in 1/2 cup (78 grams) of cooked Brussels sprouts (1Trusted Source):

Calories: 28

Protein: 2 grams

Carbs: 5.5 grams

Fiber: 2 grams

Vitamin K: 91% of the Daily Value (DV)

Vitamin C: 53% of the DV

Folate: 12% of the DV

Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health (2Trusted Source).

They’re also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function (3Trusted Source).

What’s more, their high fiber content helps support regularity and gut health (4Trusted Source).

In addition to the nutrients above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus (1Trusted Source).

Summary: Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K, and vitamin C.

2. Rich in antioxidants

Brussels sprouts have many health benefits, but their impressive antioxidant content stands out.

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Brussels sprouts are high in antioxidants, compounds that promote overall health and help prevent damage to cells (5Trusted Source, 6).

Eating Brussels sprouts as part of a diet rich in fruits and vegetables can help supply the antioxidants your body needs to promote good health.

Summary: Brussels sprouts are high in antioxidants. This helps prevent cell damage in your body.

3. High in fiber

Just 1/2 cup of cooked Brussels sprouts contains 2 grams of fiber (1Trusted Source).

Fiber is important for your health, and including a good amount of it in your diet affords many health benefits.

Studies show that dietary fiber can relieve constipation by increasing stool frequency and softening stool consistency to ease passage (4Trusted Source).

Increased fiber intake has been associated with other health benefits, too, such as a reduced risk of heart disease (7Trusted Source).

Current guidelines suggest consuming 14 grams of fiber for every 1,000 calories eaten each day. For example, a person who needs 2,000 calories a day should eat 28 grams of fiber (8Trusted Source).

Eating Brussels sprouts along with other good sources of fiber — like other vegetables, fruits, and whole grains — can help you meet your fiber needs.

Summary: Brussels sprouts are high in fiber, which can promote regularity, support digestive health, and reduce the risk of heart disease and diabetes.

4. Rich in vitamin K

Brussels sprouts are a good source of vitamin K (1Trusted Source).

This important nutrient plays a vital role in your body.

It is essential for coagulation, the formation of blood clots that stop bleeding (2Trusted Source).

Vitamin K may also play a role in bone growth and could help protect against osteoporosis, a condition characterized by progressive bone loss (2Trusted Source).

Notably, if you are taking blood-thinning medication, it’s important that you maintain a consistent vitamin K intake. For this reason, you may need to be mindful of your intake of foods high in vitamin K, such as Brussels sprouts (2Trusted Source).

But for most people who are not on this type of medication, boosting vitamin K intake may lead to many health benefits.

Summary: Brussels sprouts are high in vitamin K, a nutrient important for blood clotting and bone metabolism.

5. May help maintain healthy blood sugar levels

In addition to their impressive nutrient profile and long list of health benefits, Brussels sprouts may help keep blood sugar levels steady.

Multiple studies have linked an increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes (9Trusted Source).

This is likely because Brussels sprouts are high in fiber, which helps regulate blood sugar levels (10Trusted Source).

Increasing your intake of Brussels sprouts alongside an otherwise healthy diet may help keep your blood sugar levels stable.

Summary: The fiber in Brussels sprouts may help keep your blood sugar levels stable.

6. Contain ALA omega-3 fatty acids

For those who don’t eat fish or seafood, eating enough omega-3 fatty acids can be a challenge.

Plant foods contain only alpha-linolenic acid (ALA), a type of omega-3 fatty acid that your body uses less effectively than the omega-3 fats found in fish and seafood.

This is because your body needs to convert ALA to the more active forms of omega-3 fatty acids, and it can do this in only limited quantities (11Trusted Source).

For this reason, you may need to consume a greater amount of ALA to meet your daily omega-3 needs than you would if you were getting your omega-3 fats from fish or seafood (11Trusted Source).

Maple Fish Sauce Brussels Sprouts Recipe - Hot Thai Kitchen!

Including a few servings of Brussels sprouts in your diet each week could help with this.

Omega-3 fatty acids may be beneficial for heart health and brain function. They also play a role in the health of your immune system, lungs, and blood vessels (11Trusted Source).

Summary: Brussels sprouts are a good source of ALA omega-3 fatty acids, which may play a role in the health of your brain, heart, immune system, and other parts of your body.

7. May reduce inflammation

Inflammation is a normal immune response, but chronic inflammation can contribute to diseases such as cancer, diabetes, and heart disease (12Trusted Source).

As mentioned earlier, Brussels sprouts are high in antioxidants, which can help neutralize the free radicals that can promote inflammation (5Trusted Source, 6).

A diet rich in cruciferous vegetables like Brussels sprouts may reduce inflammation and reduce the risk of pro-inflammatory diseases.

Summary: Brussels sprouts are high in antioxidants and contain compounds that may help decrease inflammation.

8. High in vitamin C

Brussels sprouts provide 48 mg of vitamin C in every cooked 1/2 cup (1Trusted Source).

Vitamin C is important for the growth and repair of tissues in your body. It also acts as an antioxidant, is involved in the production of proteins like collagen, and may even enhance immunity (3Trusted Source).

Vitamin C can also increase your absorption of non-heme iron, a form of iron found in plant foods. Your body cannot absorb this type of iron as easily as the iron found in animal sources.

Vitamin C is found in many fruits and vegetables, but Brussels sprouts are one of the best vegetable sources available (1Trusted Source).

Adding even just one or two servings of Brussels sprouts to your diet a few times a week can help you meet your vitamin C needs.

Summary: Brussels sprouts are high in vitamin C, an antioxidant that’s important for immune health, iron absorption, collagen production, and the growth and repair of tissues.

9. Easy to add to your diet

Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and entrees.

People often enjoy them roasted, boiled, sauteed, or baked.

For a simple side dish, first cut off the ends of the Brussels sprouts. Mix the sprouts with a bit of olive oil, salt, and pepper, and then roast them on a baking sheet until they’re crispy.

You can also add Brussels sprouts to pasta dishes, frittatas, or stir-fries for a flavorful and nutritious dinner.

Summary: Brussels sprouts are simple to prepare, and you can enjoy them in a variety of delicious side dishes and main courses.

Tips for buying Brussels sprouts

Brussels sprouts can be found in the fresh produce section of most grocery stores year-round.

When picking Brussels sprouts, try to avoid any that are soft or turning yellow. Instead, choose Brussels sprouts that are firm to touch and bright green.

You can store them in the fridge for up to 1 week (13).

The bottom line

Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants, making them a nutritious addition to your diet.

They may also come with added health benefits, including decreased inflammation and improved immune system health.

Adding Brussels sprouts to a balanced diet rich in fruits, vegetables, and whole grains has the potential to make a major positive impact on your health.

Can we eat sprouts at night for weight loss?

Making healthier choices plays a vital role in achieving your fitness goals. These include adding enough nutrients to your diet. One of the popular nutrients that are quite famous among every fitness enthusiasts is protein. Protein helps in repairing muscles and helps you maintain a healthy weight. Eggs, chicken and other animal-based sources are common sources of protein. Sprouts are one of the vegetarian protein sources that many add to their diet. Not many are aware of the right way to eat sprouts. There is a huge confusion whether sprouts should be consumed raw or cooked. If you are also searching for the right method to consume sprouts, here's the answer revealed.

The right method to eat sprouts

Nutritionist Munmun Ganeriwal writes in her post, "As most people prefer eating high protein meals as much as possible, sprouts have become one of the most popular options, especially for vegetarian protein."

In a video on Instagram Ganeriwal tells that anything which is raw is difficult for the body to digest. Unfortunately, these days raw foods are generally associated with good health.

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Also read: Protein-Rich Pulses For Weight Loss And PMS Symptoms: Top Reasons To Eat Pulses Regularly

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Cook sprouts before consuming for better digestion, says expert

Photo Credit: iStock

"Coking is an evolved art that has its own set of benefits. One of the major benefits of cooking is better digestibility of food and improved absorption of all the nutrients. If you are eating sprouts, either at day or night have them cooked not raw," the nutritionist reveals.

Also read: Weight Loss And 5 Other Convincing Reasons To Eat Pulses Daily

Can you eat sprouts at night?

It is always advised to consume a light dinner. These also help you sleep properly at night and maintain a healthy weight. Avoid anything that is hard to digest and can cause trouble while sleeping. Small legumes and sprouts are easy to digest. But if you are eating sprouts for dinner, have them with roti or rice. The bigger ones like chickpea or rajma should be avoided at dinner.

Also read: Adding Enough Fiber To Your Diet Can Help Deal With Constipation Effectively

How to add sprouts to diet?

The most common method is preparing a chat with sprouts. A salad is also a healthy option to choose from. You can also add these to curries or cook with rice or soup.

Do sprouts put weight on?

Do you remember those days when you would wait patiently for chickpeas and moong dal soaked in water to slit open into tiny tail-like structures? Wasn't it fascinating as a kid? The process is called sprouting and sprouts can be a super healthy addition to your daily meals. While you have a variety of legumes to choose from, there is a technique to get it right. Sprouting may look like an easy process but it needs the right technique and precision to extract all the goodness. Sprouting is basically a process where seeds and legumes are germinated and eventually eaten raw. When seeds are soaked in water for a certain period of time, they germinate, causing their outer layers to tear open and allowing a young shoot to blossom. Sprouted grains, legumes and beans are believed to be very nutritious and healthy. Grains are soaked in water so as to soften their outer membranes allowing them to sprout.

(Also read: 10 Best Sprout Recipes)

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Benefits of sprouts: Sprouting is basically a process where seeds and legumes are germinated

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Why sprouting is healthySprouting tends to enhance the nutritional value of the grains, legumes or beans. These contain certain anti-nutrients including phytic acid which locks up important minerals. It also inhibits our digestive enzymes that can cause indigestion and intestinal gas. Nutritionist Sheela Sehrawat from the Diet Clinic in New Delhi, explains, "Sprouting increases the nutritive value of the ingredients and provides better digestion. The young sprouts have 10 to 100 times glucoraphanin which is an enzyme that protects the body from cancer causing agents. Further, it provides antioxidants and increases the activity of chlorophyll which helps in detoxifying your body by boosting the oxygen levels in the body."Benefits of Sprouting

Sprouting increases the level of minerals and vitamins including vitamin D in the ingredients. In the book, Diet & Nutrition - A Holistic Approach, author Rudolph Ballentine explains that most of the gas producing starches can be eliminated by sprouting. Sprouting also increases the protein content, and shortens the cooking time of legumes. During the process of sprouting, some of the stored starch in the legume is used up for forming the tiny leaves and rootlets and in manufacturing vitamin C. Here are some health benefits that will convince you to sprout more often.

1. Helps in digestionSprouts contain an unusually high content of living enzymes. These enzymes further help in boosting your metabolic processes and improve chemical reactions within the body, specifically when it comes to digestion. Enzymes help break down the food effectively and enhance the absorption of nutrients by the digestive tract. Sprouts also have a lot of dietary fiber which regulates digestion. Basically, fibre bulks up the stool, making it easier to pass through the digestive tract.

(Also Read: 6 Fruits That Help Better Digestion)

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Benefits of sprouts: Sprouts contain an unusually high content of living enzymes2. Boosts blood circulationSprouts help in boosting your blood circulation by maintaining your red blood cell count with significant amounts of iron and copper. This further helps in supplying oxygen to various organs and cells to optimize their performance. Sprouts tends to repair capillaries to get strong and thick hair too. A healthy blood supply is a good stimulant for hair growth. It helps generate new blood vessels and increases circulation to the scalp and follicles.

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Benefits of sprouts: Sprouts help in increasing the blood circulation3. Helps in weight lossSprouts are one the best foods to help lose weight. They are high in nutrients but have negligible calories which means that you can consume sprouts without worrying about the weighing scale. Furthermore, sprouts contain a high amount of fiber that makes you feel full for a longer period of time. It also inhibits the release of ghrelin, a hunger hormone that indicates our brain to eat more.(Also Read: Which Cooking Oil Is Best For Weight Loss?)

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Benefits of sprouts: Sprouts are high in nutrients but have negligible calories4. Builds your immune systemSprouts have a high vitamin C content that makes it a powerful stimulant for the white blood cells in the body to fight off infections and diseases and thus, building your immunity system. It also has abundant vitamin A. Vitamin A has a number of antioxidant properties that make a great source of immune system strength. Make sure you sprout well to reap the maximum profits. (Also Read: 5 Immunity Boosting Foods To Keep You From Getting Sick)

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Benefits of sprouts: Sprouts have a high vitamin C content that makes it a powerful stimulant 5. Improves eye sightVitamin A has been associated with the improvement in vision health. Due to the presence of vitamin A, sprouts also help in improving your vision and eye sight. They also have antioxidant agents to protect the cells of the eyes from free radicals. So load up on more sprouts to ensure seeing a bright world out there.

(Also Read: Home Remedies And Diet Tips To Follow For Eyes)

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Benefits of sprouts: Due to the presence of vitamin A, sprouts also help in improving your vision6. Heart friendlySprouts have omega-3 fatty acids which help in boosting good cholesterol (HDL) levels and reduce the amount of harmful cholesterol in your blood vessels and arteries. Omega-3 fatty acids have anti-inflammatory properties that help in reducing the excessive stress on your cardiovascular system. The presence of potassium helps reduce blood pressure levels, further reducing the risk of any cardiovascular problem.

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Benefits of sprouts: Sprouts have omega-3 fatty acids7. Helps reduce aciditySprouts are alkalizing to the body. They help regulate and maintain the pH levels of your body by reducing the level of acids. It is known that many illnesses including cancer are associated with excess acidity in the body. Include sprouts in your salads to ensure less acidity from citrus fruits. (Also Read: Foods That Will Keep Acidity At Bay In Summers)

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Benefits of sprouts: Sprouts are alkalizing to the body8. May prevent premature ageingSprouts are said to have abundance of highly active antioxidants that helps prevent premature ageing. It is known to prevent the DNA destruction that is also a cause of ageing. Moreover, the antioxidants present in the sprouts help combat cell damaging free radicals that can cause premature ageing. So eat more sprouts and include them in your daily diet. Sprouts for Hair1. Helps in healthy growth of hairThe presence of vitamin A in sprouts stimulates hair follicles and encourages the scalp to grow thicker and longer hair. Vitamin A deficiency may lead to thinning of hair, dry scalp and excessive hair loss.2. Helps in stimulating sebum production in scalpSprouts are a rich source of zinc, a nutrient that helps stimulate the production of sebum in the scalp that helps keep the roots and hair strands hydrated and nourished. It also encourages regeneration of the scalp cells.

(Also Read: How To Straighten Hair: Easy Steps To Know)

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Benefits of sprouts: Sprouts are a rich source of zinc, a nutrient that helps stimulate the production of sebum3. Helps keep dandruff at baySelenium in sprouts helps combat fungi that grow on the scalp of the hair and cause dandruff and other problems. It wards off dandruff and let the scalp produce natural oil that promotes healthy hair growth.4. Presence of biotinThe presence of biotin helps grow healthier hair. Biotin is a B-complex vitamin that is known to contribute to longer and thicker hair and its deficiency may cause brittle and damaged tresses.5. May help prevent premature greying of hairPremature ageing of hair is generally caused due to the oxidation of tissues. It is the presence of potent antioxidants that prevent the corrosion of tissues, further reducing the chances of premature greying.

(Also Read: 5 Foods That Cause Premature Greying Of Hair)

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Benefits of sprouts: Premature ageing of hair is generally caused due to the oxidation of tissuesSprouts for SkinSprouts contain antioxidants that are responsible for fighting cell damaging free radicals in the body and further protect the skin from getting damaged.Vitamin C present in sprouts promotes a clear skin through the production of collagen. Furthermore, it provides elasticity to the skin making you look more youthful.The high levels of omega-3 fatty acids help decrease inflammation in the body further reducing the risk of developing acne and other skin problems.Sprouts contain silica, which is a nutrient that regenerates skin's connective tissues. It is also responsible for removing toxins from the body causing a lifeless and dull skin.Nutritional value of sproutsAccording to Consultant Nutritionist Dr. Rupali Datta, "While the quantity of nutrients may not change, the quality of the nutrients can definitely improve in case of sprouting lentils and legumes. Sprouting mean growing something, which means you are only enhancing the nutritive value of the food." It is also the process of fermentation that makes sprouts rich in antioxidants, phytochemicals, bioflavonoids, vitamins and minerals.The right way to sproutWhen it comes to sprouting, there are various ways to do so and also many ingredients that can be sprouted such as black beans, buckwheat, moong beans, lentils, soy beans, millet, barley, quinoa, and chickpeas. They all taste good provided you get the technique right. Here's help. 1. Rinse the grains, beans and legumes properly for about a minute and then place them in a huge bowl or a mason jar filled with water.2. Make sure the water is double the amount of grains as these will absorb some of the water while sprouting. 3. Skim off and throw away any floating grains or debris to avoid any wastage.4. Ensure that you cover the mouth of the container with a cheesecloth and secure it tightly with a support. Keep the container on your counter top at room temperature and let it sit for 3-12 hours depending on the type of grain. For example, kala chana and hari moong dal should be soaked overnight to sprout well. 5. Drain the water out through the cheesecloth. Once done, run fresh water through the lid and shake to rinse these sprouts thoroughly. Drain and repeat this process twice a day until the ingredients sprout (it can take about 4-5 days to sprout).CautionAccording to Nutritionist Sheela, the risk of cross contamination in sprouts is very high as they contain living enzymes and some bacteria are dangerous including e-coli. In order to avoid this, keep your hands, jars and kitchen clean. It's healthier to buy organic seeds, nuts, grains and legumes for sprouting. It is always good to consume them within 3 to 4 days and then repeat the process for a new and fresh batch of sprouts.

Why you shouldn't eat brussel sprouts?

But eating too many of them can actually pose a risk to your health.

Vitamin K

Brussels sprouts contain vitamin K, which is a chemical the body uses to promote blood clotting.