June 25, 2022
  • June 25, 2022

Impressive reasons to add moong beans to your diet

By on April 23, 2021 0 97 Views

Dal or lentils is a staple in several regional cuisines in India. No matter which way you prepare it, dal provides you with an ample amount of nutrients and also adds a burst of flavours to your plate.

Moong dal or green gram dal is one of the most common type of lentils used in India to prepare dishes like khichdi, chilla or sprouts. Belonging to the legumes family, green beans are native to India and were later spread to China and various parts of Southeast Asia. It is derived from mature mung beans and is known for its amazing health benefits. Green gram can be used split, whole or ground. It can be cooked quickly because it is not important to soak them for a long time.

Nutrient value

Green gram dal is considered a superfood as it is one of the richest sources of plant-based protein in the world.

One cup (200 grams) of boiled green moong dal contains:

Calories: 212

Fat: 0.8 grams

Protein: 14.2 grams

Carbs: 38.7 grams

Fiber: 15.4 grams

Folate (B9): 80% of the RDI

Manganese: 30% of the RDI

Magnesium: 24% of the RDI

Vitamin B1: 22% of the RDI

Phosphorus: 20% of the RDI

Iron: 16% of the RDI

Zinc: 11% of the RDI

Besides, it is also rich in essential amino acids, such as phenylalanine, leucine, isoleucine, valine, lysine, arginine and others. Here are some reasons why you need to add moong dal to your diet.

It may help you weight loss

Moong dal is packed with fiber and protein, both things are known to keep you fuller and prevent unhealthy munching. Protein is also required for the regeneration and repair of damaged cells. Dal and rice together contain all amino acids, necessary to make a complete protein. Dal and rice are the best meal options for people trying to lose weight as there are few plant-based foods items that are complete sources of protein.

It may help you manage the symptoms of diabetes
Green gram has a low glycaemic index. The GI of this lentil is 38, which is excellent for those dealing with diabetes. Apart from this, green moong dal is also rich in protein, magnesium and fiber that can help to bring down the insulin and blood glucose level in the body.

It may improve digestion

Moong beans contain pectin, a type of soluble fiber that can keep your bowels regular by helping in the easy movement of food through your gut and digestive tract. Besides, it also contains resistance starch, which works similar to soluble fiber and helps to promote the growth of healthy gut bacteria. Moong dal is also light and easy to digest as compared to other kinds of lentils.

It may reduce blood pressure
High blood pressure is a common complaint of people in old age, which puts them at risk of heart disease. Adding moong dal to your diet can help to reduce blood pressure. Studies suggest that taking a diet high in potassium, magnesium and fiber can help to lower the risk of high blood pressure.

It may be beneficial for pregnant women

Being rich in folate, moong dal is also a healthy meal option for pregnant women. Eating folate-rich foods during pregnancy is essential for the growth and development of your baby in the fetus. One cup of cooked moong beans provides 80 per cent of the RDI for folate. Not only this, but the green gram is also rich in iron and protein, some other essential nutrients required during pregnancy.

It may prevent heat stroke
Heatstroke is common on hot summer days and if you want to protect yourself from it have moong dal. Green gram has anti-inflammatory properties that help protect against heat stroke, high body temperatures and thirst. Drinking moong dal soup can help to keep you hydrated and the antioxidants present in it may defend cells against damage from free radicals.

The bottom line
Moong dal can be included in the diet in multiple forms. You can try several recipes with it. Only when you sprout it, its nutritional composition changes. Sprouted beans contain fewer calories and more free amino acids and antioxidants than unsprouted ones. Sprouting can also reduce levels of phytic acid, which is an antinutrient that reduces the absorption of minerals in the body.

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