What is moong dal (moong beans)?

Moong beans (mung beans, or moong dal) are small, green beans that have been cultivated since ancient times. They are native to India but have spread to China and various parts of Southeast Asia. These beans have a slightly sweet flavor and are sold fresh, as sprouts or as dried beans. You can buy them from most health food stores. Adding moong dal to your daily diet may have a range of health benefits, thanks mostly to their high nutrient content. Packed with protein and low on carbohydrates, moong dal (also called green gram) is one of the most recommended vegetarian superfoods. A vital part of the Indian diet, it's exceptionally light and easy to digest.

In contrast to other dals, moong dal is low on carbs, making it a much healthier option. Among the more critical advantages of moong dal is its protein content. A 100 gram serving of this dal can supply you with approximately 3 g protein. These beans are among the finest plant-based sources of protein. They are full of essential amino acids, such as phenylalanine, leucine, valine, lysine, isoleucine, arginine, and more. Since mung beans may also be consumed sprouted, it is essential to be aware that sprouting changes their nutritional makeup.  What's more, sprouting reduces amounts of phytic acid, which is an antinutrient. Antinutrients can decrease the absorption of minerals such as zinc, calcium, and magnesium.


See: Heart healthy diet plan to prevent heart disease

Moong dal nutrition facts

Packed With Healthy Nutrients: Mung beans are rich in minerals and vitamins. 1 cup (7 oz or 202 g ) of boiled mung beans comprises:

Calories: 212

Fat: 0.8 grams

Protein: 14.2 grams

Carbs: 38.7 grams

Fiber: 15.4 g

Folate (B9): 80% of the RDI

Vitamin B1: 22 percent of the RDI

Manganese: 30% of the RDI

Magnesium: 24% of the RDI

Phosphorus: 20 percent of the RDI

Iron: 16% of the RDI

Copper: 16 percent of the RDI

Potassium: 15% of the RDI

Zinc: 11 percent of the RDI

Vitamins B2, B3, B5, B6, and selenium

See: Vitamins & Supplements For Diabetes

Moong dal health benefifts

Moong dal has many health benefits for its simple looks and low cost.

- May Lower Cholesterol Levels

High cholesterol, particularly "bad" LDL cholesterol, can increase your risk of cardiovascular disease. Research indicates that mung beans may have properties that could decrease LDL cholesterol. A review of 26 studies found that eating one daily dose (around 130 gram ) of legumes, like legumes, significantly lowered blood LDL cholesterol levels. Another study of 10 studies demonstrated that a diet rich in beans (excluding soy) could lower blood LDL cholesterol levels by approximately 5 percent. Animal studies have demonstrated that mung bean antioxidants can lower "bad" LDL cholesterol, while human studies have linked higher legume intake to decrease LDL cholesterol levels.

- May Reduce High Blood Pressure

Moong beans are a great source of potassium, magnesium, and potassium, linked to reduced blood pressure levels. It is estimated that 1 in 3 American adults has high blood pressure. High blood pressure is a crucial health problem because it puts you in danger of heart disease, the leading cause of death in the world. Moong beans can help lower blood pressure. They're a great source of magnesium, potassium,  and fiber. Studies have linked these nutrients to a significantly lower risk of elevated blood pressure. Moreover, an analysis of eight studies demonstrated that higher intakes of legumes lowered blood pressure in adults.

- Rich in Nutrients

Moong dal is a nutrient-rich food. You can find minerals such as potassium, iron, magnesium, and aluminum. They also contain fiber, folate, and vitamin B6, besides loads of high-quality protein. Full of polyunsaturated vitamins, moong dal helps your body break down carbohydrates to sugar, and produce usable energy to the human body. The folic acid helps maintain healthy brain function and in the production of DNA. Moong dal contains vitamin E, C, and K as well.

Moong dal is full of dietary fiber, providing half of the recommended daily intake of the nutrient for many. This dietary fiber content helps reduce blood glucose levels while also preventing nutritional complications. High fiber intake also decreases the possibility of overeating thanks to its ability to make one feel whole. The high protein in moong dal makes it an excellent nutrient source for vegetarians. Globulin and Albumin storage proteins constitute over 85% of the whole amino acids.  The high protein contributes to building and repairing cells while also building blocks of bones, muscles, cartilage, blood, and skin.

- May Prevent Diabetes

Moong dal has a low glycemic index. It helps bring down the blood sugar and fat levels in the body. In turn, this helps keep blood glucose levels under control and diabetes in check.

- Digestive Health

The ingestion of moong dal helps produce a fatty acid called butyrate from the gut, useful for the intestinal walls. The anti-inflammatory properties in the dal prevent and accumulation of gas. In addition to this, moong dal has also been shown to be simple to digest, which makes it suitable for digestion.

- May Lower Blood Sugar Levels

High blood sugar can be an essential health issue. Moong beans have several properties that help keep blood glucose levels low. High protein and fiber help slow the release of sugar into the blood. Animal studies have also demonstrated that moong bean antioxidants vitexin and isovitexin can lower glucose levels and help insulin work better. A review of nine studies found that individuals felt an average 31 percent fuller after eating legumes such as beans than after eating other essential foods like bread and pasta. It is a principal characteristic of diabetes and has been associated with a range of chronic diseases. That is why health professionals urge people to maintain their blood sugar within healthy limits.

- Folate For Healthy Pregnancy

Women are advised to consume plenty of folate-rich foods while pregnant. Folate is essential for the development of your baby. However, nearly all women do not get enough folate, which has been associated with a higher risk of birth defects. Mung beans supply 80 percent of the RDI for folate in one cooked cup (202 g ). They're also high in protein, iron,  and fiber, which women need more during pregnancy. Mung legumes are high in folate, iron, and protein, all of which women need more during pregnancy. Steer clear of raw mung bean sprouts when you're pregnant, since they may contain harmful bacteria.

Reduce Chronic Disease

Moong beans are a wonderful source of antioxidants, which might reduce your risk of chronic diseases, like heart disease, diabetes, and certain cancers. But more human-based research is necessary before making health recommendations. Moong beans contain several beneficial antioxidants, such as phenolic acids, flavonoids, caffeic acid, cinnamic acid, and much more. In large amounts, free radicals may interact with cellular components and wreak havoc. This harm is related to chronic inflammation, cardiovascular disease, cancers, and other disorders. Studies have found that moong dal antioxidants can neutralize free radical damage. Sprouted mung beans appear to get a more impressive antioxidant profile and may contain antioxidants six times more than regular mung beans.

Antioxidants May Prevent Heat Stroke

In most Asian countries, mung bean soup is often consumed on hot summer days. That is because mung beans are considered to have anti-inflammatory properties that help protect against heat stroke, higher body temperature, thirst, and much more. Moong beans contain antioxidants vitexin and isovitexin. Studies have shown that these antioxidants in moong bean soup may help defend cells from harm from free radicals formation during heatstroke.

- A versatile addition to your diet

Mung beans are delicious, versatile, and simple to improve your diet. They are sometimes used instead of other beans in dishes such as curries, salads, and soups.  Mung beans are also appreciated sprouted, both raw and cooked. The sprouted beans are best appreciated in stir-fry foods and curries. Mung beans are flexible and easy to improve your diet. The beans are usually boiled or steamed, while sprouts are generally appreciated either cooked or raw in stir-fry meals.

See: How to lower cholesterol naturally

Summary

Mung beans are flexible and easy to improve your diet.  Moong beans are high in antioxidants and nutrients, which could offer health benefits. Moong dal is healthy, delicious, and flexible, consider integrating them into your daily diet. They could shield against heat stroke, help digestive health, promote weight loss, and reduced "bad" LDL cholesterol, blood pressure, and sugar levels.


See: High blood pressure diet menu

References

1. Key elements of healthy eating patterns: The science behind healthy eating patterns. (n.d.) https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/the-science-behind-healthy-eating-patterns/

2. Hever, J., & Cronise, R. J. (2017, May). Plant-based nutrition for healthcare professionals: Implementing diet as a primary modality in the prevention and treatment of chronic disease. Journal of Geriatric Cardiology, 14(5), 355–368 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466942/

3. Kennedy, D. O. (2016, February). B vitamins and the brain: Mechanisms, dose, and efficacy — a review. Nutrients, 8(2), 68 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

4. Trant, K. (2018, October 19). Mung bean and coconut curry https://www.heynutritionlady.com/mung-bean-and-coconut-curry/

5. Rowe, S. (n.d.). Mung beans with caramelised onions and nigella seeds https://thehappyfoodie.co.uk/recipes/mung-beans-with-caramelised-onions-and-nigella-seeds

6. Sheelvant, A. (n.d.). Ayurvedic spinach-mung detox soup [vegan] http://www.onegreenplanet.org/vegan-recipe/ayurvedic-spinach-mung-detox-soup-vegan/

7. Tang, D., Dong, Y., Ren, H., Li, L., & He, C. (2014, January 17). A review of phytochemistry, metabolite changes, and medicinal uses of the common food mung bean and its sprouts (Vigna radiate). Chemistry Central Journal, 8(4) https://ccj.biomedcentral.com/articles/10.1186/1752-153X-8-4

8. Basic Report: 16081, Mung beans, mature seeds, cooked, boiled, without salt. (2018, April) https://ndb.nal.usda.gov/ndb/foods/show/16081?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=16081&ds=&qt=&qp=&qa=&qn=&q=&ing=

9. Folate. Fact sheet for health professionals. (2018, October 4) https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

See: Signs of diabetes in men

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