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When discussing healthy eating and managing weight, foods rich in protein and fiber often stand out, and they deserve that attention. In Indian cuisine, popular choices include sprouts and boiled chana. Both are packed with nutrients, supply plant-based protein, and can be used in salads, chaats, and daily meals. However, they differ in how well they are digested and how satisfying they are, which can affect their usefulness for weight loss. Instead of declaring one a clear winner, it’s beneficial to grasp how each food functions in the body, especially if your aim is to lose weight sustainably while maintaining gut comfort. Here’s a straightforward overview if you are interested in losing weight with ease.

Sprouts are young legumes or pulses that have begun to grow, and they are low in calories yet high in fiber, vitamins, and enzymes. Nutritionist Sheela Sehrawat from the Diet Clinic in New Delhi notes, "Sprouting enhances the nutritional quality of the ingredients and promotes better digestion. Additionally, it offers antioxidants and boosts chlorophyll activity, which aids in detoxifying your body while increasing oxygen levels." Sprouts can make you feel full with fewer calories, which can help you naturally eat less overall.

Low Calories: Sprouts naturally contain few calories but are rich in protein and fiber. According to the official USDA website, one cup (202 grams) of sprouts provides 14.2 grams of protein and 15.4 grams of fiber.

High Fiber: Being full of fiber, consuming sprouts helps you feel full longer and supports regular digestion, which is helpful for maintaining weight.

Protein and Enzymes: Sprouts have easily accessible plant-based protein and enzymes that can help with digestion.

Raw sprouts may first seem like the better option, but think it over. Nutritionist Amita Gadre suggests steaming or lightly cooking them. Consuming raw sprouts can lead to bloating for many, so cooking them is a safer way to reap their benefits without experiencing any discomfort.

Best Time To Eat Sprouts

Morning: Perfect for breakfast or a snack in the late morning; it enhances metabolism and gives energy for the day ahead.

Pre-Workout: A light choice that is rich in protein, energizing your workout without making you feel weighed down.

Avoid Late Night: Raw sprouts can lead to bloating; they are best consumed earlier in the day.

Boiled chana is a type of legume that has been cooked until tender. It has a good mix of protein, fiber, and slow-digesting carbs, which help keep you feeling full for a longer time. Since chana takes time to digest, it gives a steady flow of energy that can help lower snacking in between meals, which is important for managing weight.

High In Protein: As stated by Ayurveda expert, Dr Ashutosh Gautam, "Chana with its skin offers a significant amount of fiber and protein that helps keep you satisfied longer since it digests slowly. It's a great snack for weight loss as it aids in lowering overall calorie consumption." According to the USDA's website, a 100-gram serving of boiled chana has 9 grams of protein, 8 grams of dietary fiber, and 2.6 grams of healthy fats.

Fiber keeps you feeling full: Its high fiber content slows down digestion and helps control hunger.

Low glycaemic effect: Chana gradually releases sugar into the blood, assisting in managing hunger after meals. According to the journal The Nutritional Value and Health Benefits of Chickpeas and Hummus published by Multidisciplinary Digital Publishing Institute, “diets that are high in fiber, low in energy density and glycemic load, and moderate in protein are believed to be particularly crucial for weight management.”

Soaking and boiling chana properly helps it be easier on digestion and easier to mix with salads or tikkis for a complete meal.

Best Time To Eat Boiled Chana:

Midday or Lunch: A great addition to a meal for lasting energy and fullness.
Evening Snack: Helps reduce cravings and stops overeating at dinner time.
Post-Workout: Its high protein content makes it good for muscle recovery.

Both sprouts and boiled chana are fantastic options for weight loss. They both aid in losing fat, but they do so in slightly different ways:

Sprouts are great for light, low-calorie meals and quick snacks that help maintain fullness.
Boiled chana is perfect for filling, protein-rich meals that provide longer satisfaction.

Many people find that including both in their weekly meals, such as using sprouts for lighter dishes and chana for heartier options, works better than picking just one. Therefore, incorporating both into your diet is the best way to enjoy all the benefits.