Green Gram/ Mung Bean/ Moong Daal
Green gram which is also known as the mung bean is a part of the pulse family of crops. They are characterized as a small round bean which is typically dark green in color and similar in shape as that of the field pea. The green gram, like all other pulses is a great source of protein. Also, due to the high fiber content and nutritional value, they health benefits of green grams are numerous.
Often the green gram is consumed in the form of sprouts, however, in a lot of eastern countries, the green gram is used in curry based dishes as well.
One of the most significant health benefits of green grams is its ability to help in losing weight as well as controlling blood pressure. There are many more health benefits of green grams, read the health benefits tab below to know more.
The green gram is a small, round dark olive green bean. They have a very peculiar and sweet flavor and unlike any other beans have a soft texture. mung beans or green gram is commonly used in various cuisines across South East Asia. They are generally eaten either whole (with or without skins) or as bean sprouts, either in raw, soaked or boiled form. mung beans can be used to make salads, soups, and various other delicious dishes.
The most distinctive aspect of the green gram is the protein content in them, which is significantly higher (almost 3 times) that of any other cereal. The green gram is almost 25% proteins by weight. Further, even after being so high in protein content, the fiber in the green gram makes it very easily digestible. As a result of these properties, the green gram is an ideal food for elderly people who need the protein but are not able to digest heavy or non-vegeterian food.
Among other great health benefits of green gram, there is one that is completely unexpected; they are great for your skin!
Mung bean dry grinded powder serves as an effective facial scrub or face mask. It makes skin smooth and youthful while minimising skin problems like acne, spots, tan or wrinkles. It is mild enough to be used as a daily face cleansing agent. For dry skin add milk or cream or honey to it. For oily skin add rose water or tap water to make a paste. Apply a thin layer and wash off when it dries. You can add a pinch of turmeric powder for a natural glow. Original Source: TheVibrantWriter.Com
As a result of this health benefit of green gram, you can find such products all across the globe. Some of them are listed at Amazon as well (click here).
Apart from the above mentioned health benefits of green gram, there are many more about which you can read in detail in the Health Benefits Tab.
Green grams or mung beans, although have an origin in South Asian countries, particularly India; they are not available and used across the globe. One of the most important ways in which it is consumed in the developed countries is in the form of sprouts.
On sprouting, there is a tremendous increase in nutrients as compared to the dried embryo. The vitamins, minerals and protein content substantially increase with a simultaneous decrease in caloric and carbohydrate content. Pulses and seeds show a very low water content. This, however, tends to increase tenfold when converted into sprouts. Sprouted green gram (mung beans) have an 8.3 percent increase of water content over dried beans. Hence the nutritional value of sprouted and dried mung beans can be compared by multiplying the analyzed nutrients of sprouted mung beans by the factor of 8.3.
Original Source: Sprouts the Super Food – “Powerhouse of Nutrients”
Read more about the health benefits of green gram or mung beans at the following links
It is mostly consumed as a main dish sometimes but it is also used to make sweet dishes. It is either cooked like a dish by boiling and adding spices to it, or can be used as a sprouts. Green gram sprouts are consumed directly with lemon and salt as a healthy snack or added to salad.
Storage: Store moong beans in an airtight container away from moisture and direct sunlight.
Cleaning & Cutting: Before washing Green Gram first spread them out on a light colored plate or cooking surface to check for, and remove, small stones or debris. After this place the Grams in a strainer, and rinse them thoroughly under cool running water.
How to Buy: Before buying pre-packaged, check the seal of the package, and the date of expiry if mentioned. Inspect the beans as well as possible to ensure they are dust-free and without stones, debris and insects.
Special Steps: Green Gram sprouts are germinated by leaving them in water for four hours of daytime light and spending the rest of the day in the dark.
TIP: Clean and wash the moong beans and soak overnight or for 7-8 hours for sprouts. The day after, rinse the beans well and drain the water.
This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Copper and Manganese.
Mineral Content: It contains essential mineral like Iron, Magnesium, folic acid, Phosphorus, Protein, Calcium and Potassium.
Vitamin & Compounds: It is rich in Vitamin A, B, C, E, K and B complex vitamins.
Water Content: Green Gram is 94 percent water by weight.
Carbohydrate Content: Green Gram provide 105 calories per 100 g if boiled whereas sprouts have 30 calories per 100 g.
Its water soluble fiber helps lower LDL cholesterol and protects from cardiovascular diseases. It digests slowly and gradually releasing sugar into the blood and helps maintain the blood sugar level.
Help in Weight Loss: It is considered a healthy weight loss food as it is a low fat food rich in proteins and fibre. It curbs cravings and keep us full for a long time. It detoxifies the body and benefits the metabolism as well as immune system.
Reduces the cholesterol level: It helps to lower the high cholesterol level in the blood system. Regular intake of Green Moong reduces bad cholesterol and improves the flexibility of arteries and veins. It also regulates the blood pressure.
Keeps a check on the Blood Sugar Level: Green Moong is full of complex carbohydrates in form of high fibre, which aids digestion. Complex carbs also stabilizes blood sugar and controls its sudden rise after meal, while keeping body’s energy at a balanced level. Green Moong can be highly beneficial for people having a high blood sugar level.
It’s Anti-fungal, Anti-bacterial and Anti-Cancer: Green Moong contains Vitamin B-1, Vitamin C and Vitamin B-6 (pyridoxine). Regular consumption of diets rich in Vitamin-B6 help you develop resistance against contagious agents that cause diseases. As per Ancient Chinese medicine it also contains anti-cancer properties.
It’s Amazing for Skin: Moong bean dry grinded powder serves as an effective facial scrub or face mask. It makes skin smooth and youthful while minimising skin problems like acne, spots, tan or wrinkles. It is mild enough to be used as a daily face cleansing agent.
Clears toxins from body: Mung beans when cooked and consumed in the right way provides the path for clearing toxins and unwanted chemicals from the body and modern sciences has vindicated this statement.
Prevent breast cancer: Mung beans are rich in protien inhibitors which was helpful in reducing the manipulation of tumour cells including those of breast cancer . So it is highly recommended for women to consume mung beans on a daily basis.
Reduces heart problems: Mung beans are a member of a legume family of plants. The consumption of 5 or more servings of beans week decreases the heart disease y 22% according to a study reported by US.
Maintain healthy vision: A cup of mung bean sprouts provides 14mg Vitamin c which acts as an anti oxidant activity and they supports healthy vision.
Carbohydrates and Protiens: Each serving of mung bean contains 60g of carbohydrates which is 20% of the daily recommended value and they are rich in soluble fibre which improves digestion and prevents digestion and stroke.There are 30 g of protiens in each serving of mung beans which is 60% of the daily recommended value and they are used to replace damaged body parts.
Constipation: Due to their high content in fibre,mung bean sprouts can help improve intestinal motility and relieve the signs of motility.
Hair and nail fragility. Due to the lack of vitamins like protien and zinc the strength of nails and hairs gets fragile and for those people who are suffering from these deficiencies mung beans comes as a rescue as it contains a lot of these minerals which helps in preventing the loss of nails and hair.
Improves liver health: Mung beans are rich in lecithin which reduces the liver fat which in turn reduces liver fat and regulates the normal functioning of the liver.
Good source of iron: If you suffer from iron deficiency, try and add green gram to your meals. Usually vegetarians are the first ones who lack iron in their diet. By making this simple change, they will be able to reduce the risk of anemia.
Spleen-Yang deficiency people should avoid: Mung bean should be avoided by anyone with spleen-yang deficiency or by those who suffer from lingering diarrhea due to asthenia (lack or loss of strength and energy, weakness) of the large intestine.
Here are some delicious recipes involving the green gram or mung beans, which you can try.
1) Green Gram Pancake – Read the complete recipe>>>
2) Sprouted Moong (Green Gram) Falafels – Read the complete recipe>>>