Part 2: Best Microgreens for Weight Loss
This is the list you were waiting for: the best microgreens for weight loss. As mentioned in our previous article “Part 1: How to Lose Weight with Microgreens,” the University of Maryland researched and categorized 25 types of common microgreens according to their nutritional content. For instance, red cabbage, cilantro, garnet amaranth, and green daikon radish were identified as the highest scorers for their high value of vitamin C, carotenoids, vitamin K, and vitamin E. In this article we also think fenugreek is a great addition to your diet. All these microgreens are full of vitamins, but what’s more important, for their rich fiber value.
Red Cabbage
Red cabbage microgreens are low in calories but high in dietary fiber; they help promote feelings of fullness and reduce overall calorie intake while taking care of your nutritional needs.
Beyond fiber, red cabbage microgreens also offer heart-health benefits by helping to lower LDL cholesterol, according to scientific studies. They’re also packed with vitamin C, a powerful antioxidant that supports your immune system and promotes collagen production, important for skin health and tissue repair during weight loss.
Cilantro
Cilantro microgreens contain up to three times more beta carotene than mature cilantro. Beta carotene converts into vitamin A in the body, which supports weight loss by targeting visceral fat—the harmful fat stored around internal organs. Additionally, cilantro is rich in antioxidants and polyphenols. Polyphenols are antioxidants that help reduce inflammation and may prevent cell damage.
Note: If you have low blood sugar, consume cilantro microgreens in moderation. Cilantro contains enzymes that can lower blood sugar levels, so caution is advised.
Garnet Amaranth
Amaranth microgreens are packed with nutrients. It’s important to say, they are naturally gluten-free, ideal for celiac people. One of its standout features is its high protein content. Amaranth is one of the richest plant-based sources of protein available, containing all essential amino acids. Studies show that amaranth proteins are among the most similar to animal proteins in the plant kingdom, and they’re easily absorbed by the body, making amaranth microgreens a great option for muscle repair and metabolism support during weight loss.
Additionally, animal studies indicate that amaranth and its oil may help lower “bad” LDL cholesterol without affecting “good” HDL cholesterol. While more research is still needed, these findings suggest amaranth microgreens could support heart health and weight management.
Green Daikon Radish
Green daikon radish microgreens are low in calories but high in dietary fiber, making them a smart addition to a weight loss diet. The fiber content slows digestion, helping you feel fuller for longer and reducing cravings.
These microgreens also support blood sugar control. Fiber slows the absorption of sugar into the bloodstream, helping prevent spikes and crashes that can lead to overeating and energy dips. Regularly adding daikon microgreens to your meals may help stabilize energy levels and curb insulin-related fat storage.
In addition to weight and blood sugar benefits, daikon microgreens promote digestive health. This is because fiber travels through the gastrointestinal tract, adding bulk to the stool to ease its passage through the body. It also plays a role in reducing the risk of gastrointestinal conditions such as hemorrhoids, etc.
Fenugreek
Fenugreek microgreens are rich in diosgenin, a compound containing steroidal saponins known for their anti-inflammatory properties and potentially protecting you against certain diseases. These microgreens are particularly valued in traditional medicine. For women in India, they are said to aid digestion and hormonal values, and may even help ease PMS and menopause symptoms by supporting more regular menstrual cycles.
Fenugreek is also beneficial for individuals managing type 2 diabetes. Its compounds may help regulate blood sugar levels, while the high fiber content supports lowering cholesterol and promotes cardiovascular health.
Additionally, fenugreek microgreens are rich in vitamin C, which supports immune function and protects against inflammation and oxidative stress.
Note: Fenugreek belongs to the same plant family as peanuts. Those with peanut allergies may also react to fenugreek. And since fenugreek may lower blood sugar, individuals with diabetes or hypoglycemia should consult a healthcare provider before incorporating it into their diet.
Other Microgreens Worth Trying
It’s important to mention, there are plenty of other types of microgreens for targeting weight loss. Other popular choices are:
- Broccoli: rich in sulforaphane, focuses on fat burning and detox.
- Arugula: spicy, great for digestion and boosting metabolism.
- Mustard: bring heat and antioxidants for reducing inflammation.
- Kale: dense in fiber, iron and vitamins A, C and K.
- Sunflower: high in protein and essential fat acids to keep you full.
Each has its own benefits, so give them a chance and don’t forget to mix and match to discover new flavours!
Final note: We strongly encourage you on your weight loss journey. Remember, one more Monday of not skipping your diet, but one Monday less of reaching your ideal weight. You’ve got this! Let microgreens follow you on every step of the way.
Julia
Links of interest
Part 1: How to Lose Weight with Microgreens
Diet with microgreens: a natural and tasty weight loss approach
Twenty-five Commercially Grown Microgreens Assayed in the Nutrient Study
Health benefits of dietary fiber
https://pubmed.ncbi.nlm.nih.gov/19335713
Natural antioxidants and antioxidant capacity of Brassica vegetables: A review
https://www.sciencedirect.com/science/article/abs/pii/S002364380500188X
The effects of polyphenols and other bioactives on human health
https://pubs.rsc.org/en/content/articlelanding/2019/fo/c8fo01997e
Radish (Raphanus sativus) and Diabetes
https://pmc.ncbi.nlm.nih.gov/articles/PMC5622774
Deciphering the Nutraceutical Potential of Raphanus sativus—A Comprehensive Overview
https://pmc.ncbi.nlm.nih.gov/articles/PMC6412475
What Is Daikon Radish Good For? Nutrition, Benefits & Recipes
Health Benefits of Amaranth
https://www.webmd.com/diet/health-benefits-amaranth
Fenugreek Microgreens: A Beginner’s Guide to a Spicy, Curry-Flavor
