Sprouts for Weight Loss: How doing this for 10 minutes each day will help you lose weight

Take small steps every day and one day you will get there.

Losing weight doesn’t happen overnight. I know. It’s taken me 3+ years to lose over 70 pounds.

But I didn’t do it by making drastic changes. I did it by making small changes to my everyday life.

10 minutes a day is a small commitment. But it’s what I’m asking of you.

So let’s do this.

Bean Deficiency

96% of Americans don't eat enough beans

96% of Americans don’t eat enough beans. Are you one of them?

The U.S. Government’s Dietary Guidelines recommends eating 3 cups of beans per week. But as the statistics show, the vast majority of Americans aren’t eating that. In fact, most can’t manage one cup per week.

This is detrimental to the obesity epidemic. Eating beans, peas, lentils and other legumes is associated with lower body weight. So if you eat more chili, bean burgers and refried beans, you could lose some of that weight you’ve been wanting to shed.

How Beans Help you Lose Weight

Lentils are a legume that's filled with fiber and nutrition

Beans and other legumes are associated with lower body weight. They can even help you lose weight.


One reason legumes help you lose weight is fiber. Fiber fills you up without providing calories. Fiber keeps you full for longer. It’s much better to eat high fiber foods than low fiber foods like white pasta or potato chips.

When you’re full, you don’t feel the need to eat. When you don’t eat as much you lose weight.


A second reason beans help you lose weight is the caloric density. Weight for weight, beans contain fewer calories than eggs, ground beef, cheddar cheese and bacon.

Food Calories per ounce (28 grams)
Cooked Kidney Beans 36
Hard-Boiled Egg 43
Baked 70% Lean Ground Beef 67
Cheddar Cheese 113
Pan-Fried Bacon 149

This ties in with satiety again. You can eat more food but fewer calories. Just choose beans, lentils and peas over beef, eggs, cheese and pork.

Benefits of Beans

Eat at least one cup of beans each day

Beans don’t only help with weight loss.

They have other health benefits, too. They:

Beans are extremely nutritious. They’re packed with essential vitamins and minerals. In fact, they’re some of the most nutritious foods you can possibly eat (second to vegetables).

Beans are full of resistant starch. Resistant starches are carbohydrates that aren’t broken down by our digestive systems. They’re similar to fiber in the way that they fill you up without providing calories. Resistant starch acts as food for our gut bacteria. When our gut bacteria are happy, so are our tummies.

Benefits of Sprouting

Mung bean sprout

Now you know the benefits of beans. But there’s a way to make beans even better.


Sprouting is the process of rehydrating seeds like legumes and grains. Since beans and other legumes are actually seeds, you initiate the process of germination when you sprout. Sprouting brings your food back to life!

Sprouting at home is even healthier for you because:

Sprouting is much better than canned beans, because canned beans tend to come loaded with added salt. Sprouting also decreases required cooking time. Some sprouts, like sprouted lentils, peas and chickpeas, can also be eaten raw.

Do not eat raw sprouted beans. They are toxic and cause food poisoning. Beans must be cooked before eating.

How to Sprout

Take 10 minutes out of your day to sprout legumes, and you’ll start losing weight

Sprouting is easy and increases nutrition of lentils

Sprouting is extremely easy to do. It takes less than 10 minutes a day to do.

You might think that you need to buy special sprouting ingredients. But you don’t. You can sprout just about any package of beans you can find in a supermarket.

When you start sprouting, you want to begin with whole and raw legumes or grains. If they’re cooked, split or too old, they won’t sprout. To make sure food sprouts, try to find products that were packaged within the last year.


  1. Pour beans into a large container or jar
  2. Fill the rest of the container up with water
  3. Allow the food to hydrate overnight (or 12 hours)
  4. Drain the water from the jar, keeping the food inside
  5. Rinse beans twice a day until tails have formed

Soaking beans is easy and healthy

Fill the jar a third of the way for peas, lentils and chickpeas. Fill the jar up to the halfway mark if you’re sprouting beans. Grains, nuts and seeds can fill up 3/4 of the jar. Make sure you don’t overfill your container because sprouting food expands.

Make draining and rinsing easier by covering the top of the container with a stocking, scarf or cheesecloth.

After a few days, your sprouts are ready to cook and eat.

You can have multiple batches sprouting at once, so you’ve always got sprouts on hand. At any one time, I have a cupboard full of different sprouts. When they’re ready, pop them into the fridge to stop the sprouting process. They can stay in the fridge for up to a week before eating.

The easiest way to cook sprouted legumes and grains is with a pressure cooker. I use a Futura Pressure Cooker. But you can also boil them in a pot, it’ll just take a little longer.

What to do with sprouts

Delicious loaded lasagna made with sprouted chickpeas

So you have sprouts. Now you need to decide what to make.

Use sprouted varieties of beans, lentils, peas and chickpeas in your normal recipes. If you usually make chili from canned beans, use sprouted instead. Or try one of the recipes below.

Takeaway Steps

To recap, do this each day:

  1. Soak food in water
  2. Pour out water
  3. Rinse food 2x/day

Adding sprouted beans, peas and lentils to your diet takes 10 minutes or less each day. Just 10 minutes of your time results in improved health and a slimmer waistline. You’ll also be delighted by the new culinary potential for your meals.

What are you waiting for? Grab yourself a bag of dried beans and get sprouting!

Want to lose weight? Find out what to do for just 10 minutes each day that helps you lose weight and keep it off. It's so easy and keeps you eating healthy, plant-based food.
  • Updated 3 years ago
Sara Binde

Sara is a health and nutrition coach. She advocates for a whole foods plant-based lifestyle and teaches the world how to achieve weight loss.