9 Reasons You Need Green Gram 

Green Gram

Mung bean, also called the green bean, belongs to the legume family and is a type of plant species. This annual vine produces yellow flowers and fuzzy brown pods. Typically cultivated as a fallow crop in conjunction with rice, it is a short-duration legume crop. Similar to other leguminous pulses, green gram contributes to enhancing the nitrogen content of the soil. Additionally, mung beans are known for their ease of digestion.

9 Reasons You Need Green Gram

1. Protein – The protein content found in green gram is highly favoured by health enthusiasts due to its ability to support tissue formation and repair within the body. As a plant-based protein source, green gram is especially beneficial for individuals following a vegetarian or vegan diet. By incorporating green gram into your daily meals, you can effectively meet your protein requirements and promote overall well-being.

2. Reducing High Cholesterol (LDL cholesterol) – Mung beans play a crucial role in maintaining clear arteries and improving blood circulation by preventing the oxidation of LDL cholesterol. This not only reduces inflammation but also reverses any damage to the blood vessels. By preventing the buildup of plaque, the risk of heart attacks and strokes is evidently reduced.

3. Weight Loss – Green gram dal is an excellent protein source for individuals aiming to lose weight. It has a rich array of essential nutrients and a generous amount of fibre. Dietary fibre acts as a beneficial addition to the intestinal wall, slowing down the digestion process, regulating hunger pangs, promoting satiety, and ultimately reducing overall calorie intake. Moreover, the fibre in green gram dal aids in combating obesity by increasing the production of the satiation hormone cholecystokinin.

4. Promoting a Healthy Pregnancy – To ensure a healthy pregnancy, it is recommended that women consume an ample amount of foods rich in folate. Folate plays a crucial role in the optimal growth and development of the child. One excellent source of folate is mung beans. Just one cooked cup of mung beans (202 grams) provides 80% of the recommended daily intake (RDI) of folate. Additionally, mung beans are also rich in iron, protein, and fibre, which are all essential nutrients that women require more of during pregnancy. However, it is important for pregnant women to avoid consuming raw mung bean sprouts, as they may harbour bacteria that can lead to infections. 

5. Reducing the Risk of Inflammation – Green gram dal, or mung beans, is packed with a variety of antioxidants such as phenolic acids, flavonoids, caffeic acid, and cinnamic acid. These antioxidants play a vital role in neutralizing the harmful effects of free radicals and combating oxidative damage to cells. Excessive levels of free radicals in the body can negatively impact cell components and increase the risk of chronic inflammation, heart disease, and certain types of cancers.

6. Improving Digestive Health – Mung beans are known for their positive effects on digestive health due to their high fibre and resistant starch content. Consuming a cooked cup of mung beans, which weighs around 202 grams, provides an impressive 15.4 grams of fibre. This fibre, specifically the soluble fibre called pectin found in mung beans, helps maintain regular bowel movements by facilitating the movement of food through the digestive system.

7. Improved Immune System – In addition to their digestive health benefits, mung beans also contribute to improving the immune system. They are rich in nutrients such as folate, riboflavin, thiamine, pyridoxine, niacin, magnesium, zinc, and calcium. These nutrients possess antioxidant properties and stimulate the immune system. Mung beans are also abundant in phytonutrients and flavonoids, further enhancing their immune-supportive qualities. By bolstering white blood cell production, mung beans strengthen the body’s defences and help protect against infectious diseases.

8. Skin Benefits – Green gram is a beneficial ingredient for the skin due to its abundance of vitamins A and C, essential minerals, and antioxidants. These components work together to maintain the natural glow and radiance of the skin. Utilizing moong dal face packs as a home remedy can effectively address various skin issues such as acne, suntan, dry skin, and facial hair removal.

9. Antioxidant Levels – One of the notable qualities of green gram is its high antioxidant levels. These antioxidants have a crucial role in neutralizing harmful free radicals within the body. By doing so, they help prevent oxidative stress and lessen the risk of chronic illnesses like heart disease, cancer, and diabetes. Regular consumption of green gram can contribute to improved overall health and well-being.

How to include Green Gram in your diet

1. Green Moong Dal Dosa 

Green Moong Dal Dosa is a well-known and beloved dish in South India that has gained popularity throughout the country. By incorporating green moong dal, you can enhance its nutritional value. To create this delectable and wholesome crepe, begin by soaking the dal, grinding it into a batter, and allowing it to ferment overnight. Once the batter has fermented, spread it thinly on a heated griddle and cook until it becomes crispy and golden. The resulting green moong dal dosas are not only light and crispy, but they also serve as a nourishing and delightful option for breakfast or as a snack when accompanied by sambar and chutney.

2. Moong Dal Tadka

Begin by rinsing a cup of moong dal and placing it in a pressure cooker. Add two cups of water, along with turmeric powder and a pinch of salt, to the cooker. Allow it to cook for 5-6 whistles on medium heat. Meanwhile, in a different pan, prepare the tadka by heating a spoonful of ghee and adding jeera, red chilli powder, and chopped onions. Cook them thoroughly. Next, incorporate the tomato puree, along with a pinch of salt, and carry on with cooking until the oil detaches from the sides of the pan. Finally, combine the tadka with the boiled dal, and your delectable moong dal tadka is now ready.

3. Green Moong Paratha

Green Moong Paratha is a highly nutritious and delicious flatbread that is commonly enjoyed for breakfast in India. It is a popular choice due to its health benefits and flavorful taste. The paratha is filled with a filling made from cooked green moong dal, which is seasoned with aromatic spices such as asafoetida, fennel seeds, and red chilli powder. This combination of ingredients gives the paratha a delightful flavour. It is typically served with a side of pickle or yoghurt, making it a satisfying and wholesome meal option.

4. Sprouted Green Moong Dal

Begin by soaking two cups of green moong dal overnight. On the following day, thoroughly rinse the dal and place it in a strainer. After a day, the moong dal will sprout. Slightly boil the sprouted moong dal and incorporate finely chopped onions, tomatoes, cucumber, green chillies, a dash of lemon juice, and a pinch of salt. Ensure all the ingredients are well combined and garnish with freshly chopped coriander.

Side Effects of Green Gram

Green beans are generally considered safe for consumption and are not known to have any negative effects on health. However, it is important to note that green beans do contain oxalates, which are naturally occurring substances found in plants, animals, and humans. When these oxalates build up in the body fluids, they have the potential to crystallize and cause health complications.

Individuals with kidney and gallbladder disorders should exercise caution and may need to avoid consuming green beans altogether. This is because the accumulation of oxalates can exacerbate their condition. Additionally, oxalates can interfere with the absorption of calcium in the body, which may have implications for overall bone health.

Furthermore, the raw husks of green beans contain certain chemicals that can potentially cause stomach upset, vomiting, and diarrhoea. However, if your digestive system is in good health and you chew your food thoroughly, this should not pose a problem.

While green beans are normally safe to consume, individuals with specific health conditions should be mindful of the potential adverse effects associated with oxalates and raw husks. It is always safe to consult with a healthcare professional or nutritionist for personalized dietary recommendations.

Conclusion

Mung beans possess a rich abundance of nutrients and antioxidants, thereby offering potential health advantages. Notably, they have the potential to safeguard against heat stroke, enhance digestive well-being, facilitate weight management, and lessen the levels of “bad” LDL cholesterol, blood pressure, and blood sugar. Given their remarkable health benefits, delectable taste, and versatility, it is highly recommended to include mung beans in your dietary regimen.

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