17 अग॰ 2016

Health benefits of green gram (mung beans)



Green gram is one of the best vegetarian super foods that has been praised for its amazing health benefits. It is known as moong dal in India and is basically a tiny circular shaped bean that is green in colour. It is loaded with vitamins has an edible taste. Green gram, also known as mung bean, has been cultivated exclusively for the seeds that are contained in the plant’s pod. Used since ancient times in Indian and Chinese cuisine, mung beans have migrated throughout the Far East and Southeast Asia. Nutritious and mild in flavor, green gram takes on the flavor of the spices and other ingredients added to it. When mung beans are dried and halved, they go by various names, including green gram dal.

One bowl of cooked green gram is not more than a 100 calories. Not only does it protect you from diseases but also improves your hair and skin. Here are some more of its health benefits.
green gram or moong dal is one of the best vegetarian superfoods. An integral part of the Indian diet, it is a good and filling option for those who want to shed kilos.Yellow moong dal is extremely light and easy to digest. It is easier to cook but lacks the fiber content of whole green moong. Compared to other dals, moong dal is one of the low carb pulses available. Other pulses are high in protein but carbs too.
Moong beans are a good source of protein for vegetarians. Though meat still ranks the first in protein content, moong dal is also not far behind. A 100 gm serving of moong dal can provide you with 24 gm protein.
Helps With Weight Control

If you're having trouble losing weight because you feel too hungry whenever you cut back on calories, consider adding green gram to your diet. A 1-cup serving has 15 grams of fiber. Fiber in food fills you up and makes you feel satisfied. When people eat an additional 14 grams of fiber a day, they eat 10 percent fewer calories, according to a 2001 review article about fiber and weight control published in "Nutrition Review."Most of us these days are worried about weight loss and its maintenance. An easy and effective solution to this would be green gram. Not only does it help you shed kilos but also keeps you full for a longer period of time. You could always have a bowl full of moong dal with chapatti for dinner and that should suffice. Since the calorie count is so less, you will be able to banish fat much quicker than you would like to think. In fact, most Indian diets have recommended the usage of green gram while cooking meals.
Lowers Blood Pressure
The American Heart Association recommends you get 4,700 milligrams of potassium a day. Eating a potassium-rich diet helps lower blood pressure by counteracting the effects of sodium. One cup of cooked green gram contains 537 milligrams of potassium; that's more than 10 percent of the recommended daily amount.Managing your blood pressure and lowering your cholesterol will now be made easy with the help of green gram. It maintains your blood pressure, counteracts the effects of sodium and helps you live a life that is healthy and active. Once you incorporate this healthy dish in your diet you will be able to live a better lifestyle.


Managing your blood pressure and lowering your cholesterol will now be made easy with the help of green gram. It maintains your blood pressure, counteracts the effects of sodium and helps you live a life that is healthy and active. Once you incorporate this healthy dish in your diet you will be able to live a better lifestyle.Protects from skin cancer
Did you know green gram can protect you from skin cancer? Yes! When you are constantly exposed to the harsh rays of the sun and other environmental pollutants, you are allowing free radicals to enter your skin and damage it from within. But if you add green gram to your diet, you will allow the antioxidants present in it to fight against those free radicals and protect you from skin cancer.
Lean Source of Protein
Most Americans get their protein from meat, poultry and eggs, according to the U.S. Department of Agriculture. The 2010 Dietary Guidelines for Americans recommends that you eat a variety of foods rich in protein, such as beans, so that you vary your nutrient intake. Green gram, with 14 grams of protein per 1-cup serving, fits the bill as an alternative nutrient-rich source of protein to your usual chicken or steak.
Like other beans, the mung bean is a rich source of low-fat protein. One cup of mature, boiled beans contains 14 g of protein, according to the U.S. Department of Agriculture. Unlike many other plant-based sources of protein, mung beans have a wide amino-acid profile, providing at least some of every type of amino acid. Green gram dal contains virtually no trans or saturated fats. It does contain a small amount of healthy monounsaturated and polyunsaturated fat.
Nonmeat Source of Iron
Iron deficiency affects 80 percent of the world's population, according to the World Health Organization. Women and children have the greatest need for iron and are at the most risk for deficiency. Not getting enough iron in the diet is one reason deficiency occurs. As a source of iron, green gram can help you meet your daily iron needs. A 1-cup serving contains 2.83 milligrams, which is more than 3 ounces of dark meat turkey. Combining your green gram with a vitamin C-rich food, such as peppers, helps with iron absorption.Helps you lose weight
Most of us these days are worried about weight loss and its maintenance. An easy and effective solution to this would be green gram. Not only does it help you shed kilos but also keeps you full for a longer period of time. You could always have a bowl full of moong dal with chapatti for dinner and that should suffice. Since the calorie count is so less, you will be able to banish fat much quicker than you would like to think. In fact, most Indian diets have recommended the usage of green gram while cooking meals.
Green Gram (Moong Dal) has copper, zinc and vitamins. It is good for growing kids and senior citizens.



Green Mung Beans are loaded with nutritional health benefits. Byeating Green Mung Beans, you get high protein, low calorie food that is packed with vitamins and minerals.
Green Mung Bean Nutritional Information
• High in Protein
• High in Fiber
• Low in Fat
• Low in Calories

Low-Glycemic


Because of the high amount of fiber, green gram dal is considered low-glycemic. It digests slowly and gradually releases glucose into your bloodstream, stabilizing your blood sugar. Consumption of low-glycemic foods lower your risk for developing diabetes, and since green gram dal prolongs the release of sugar into your bloodstream, it can help curb your post-meal cravings. A study published in 2008 in the “Journal of Agricultural and Food Chemistry” indicates that mung beans might lower blood glucose, triglycerides and cholesterol and might improve glucose tolerance


High Fiber

One cup of cooked green gram dal has a whopping 15 g of fiber. It contains both insoluble and water-soluble fiber, which together yield varied benefits. Fiber scrubs your intestinal tract as it makes its way through your digestive system. It fills you up, sating your appetite. Water-soluble fiber reduces LDL cholesterol — the “lousy” cholesterol and reduces risk for cardiovascular disease.
How to sprout moong beans:

Select good quality seeds for sprouting. Clean and wash the moong beans and soak overnight or for 7-8 hours (see to it that the beans are submerged in water). The day after, rinse the beans well and drain the water. Now look at the seeds below. They should be swollen and plump. Some may have even sprouted lightly.
Drain the water completely. Wet a thin cotton cloth, squeeze out excess water, transfer the moong beans in it and hang it loosely to drain remaining water if any. Then keep the cloth along with the moong beans in a vessel at room temperature. Cover with a lid and leave it overnight undisturbed. (The cloth should be damp and care should be taken to ensure that there is no water stagnant in the vessel.) On the third day, you will see that the seeds have sprouted well. If you are not going to use immediately, it can be refrigerated for 3-4 days.
Green Mung Beans are Nutritional Powerhouses
• Good source of protein
• Good source of dietary fiber (helps to lower cholesterol, prevents constipation and keeps you feeling full)
• Low in sodium
• Low in cholesterol
• Vitamins: A, B Vitamins (Thiamin, Riboflavin, Folic Acid, Niacin, Vitamin B6, Pantothenic Acid) Vitamin E, Vitamin D, Vitamin C, Vitamin K.
• Minerals: Calcium, Potassium, Iron, Magnesium, Phosphorous, Zinc, Copper and Manganese.


• Sprouted Green Mung Beans produce live enzymes
• Mung Beans are low on the glycemic index at 25 and have a low glycemic load of 4 making them a smart food choice for diabetics. Diabetics can safely eat Green Mung Beans. The low glycemic index, fiber and protein help to regulate blood sugar.
• They also contain skin anti-aging properties that stimulate the production of hyaluronic acid, collagen, and elastin, all essential to younger healthier skin.
Eating Green Mung Beans is Ideal for those with Digestive Issues and Sensitive Stomachs
Green Mung Beans Are:
•Easily digestible
•Anti-inflammatory (can reduce inflammation)
•Containing oligosaccharides to prevent gas and bloating, unlike other beans
•Containing high amounts of fiber, thereby preventing constipation
•One of the few tridoshic foods in Ayurvedic diets that can be eaten to balance all three dosha’s (energetic forces) in the body

*Mung beans are a high source of nutrients including: manganese, potassium, magnesium, folate, copper, zinc and various B vitamins.
*They are also a very filling food, high in protein, resistant starch and dietary fiber.
*You can find mung beans in dried powder form, as whole uncooked beans, “split-peeled” form (just *like you’d find split green peas), as bean noodles, and also as sprouted seeds (which are the kind you’d see used on sandwiches or salads).
*Their dried seeds may be eaten raw, cooked (whole or split), fermented, or milled and ground into flour.
*Because of their high nutrient density, mung beans are considered useful in defending against several chronic, age-related diseases, including heart disease, cancer, diabetesand obesity.
Medicinal Uses
*Chinese medicine uses green gram as a remedy for oedema, fever, headache and generalised anxiety, and as a diuretic. It is also a folk remedy for arsenic poisoning and other mineral toxins
Clinical evidence continues to show that plant-derived foods have various potential health benefits, including loweringinflammation. Health experts recommend that plant-based foods make up a large portion of every person’s diet, and many worldwide health organizations have recommended an increase in the intake of plant-derived foods to improve health status and to prevent chronic diseases. Among plant-based sources of protein and nutrients, mung beans are one of the foods gathering the most attention.

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