Chilke Wali Moong Dal: Nutritional Value And Health Benefits

Moong dal is a mainstay in all Indian kitchens. It is our favourite feel-good food that reminds us of the comfort of our home. Read on to find out more.

The green gram is also known as Moong. It is a small, oval-shaped green bean widely used in Indian cuisine. No meal is complete without adding Dal, whether rice or roti. Green Gram Dal is a superfood, one of the world's richest plant-based protein sources. The green dal is one of the widely used dal for its essential medicinal and culinary purposes. It is often known as Kaalu in Kannada and Moong dal in Hindi. 

This versatile legume with a mildly sweet flavour pairs well with other ingredients while maintaining health. It is available whole, split, and peeled (yellow) and is used to prepare sweet and savoury dishes. To preserve the husk's natural pale green hue, chilke wali moong dal or split green moong dal is split but not peeled. The splitting procedure takes place in the dal mills. India is the largest producer of green gram Dal, a legume grown there since ancient times. Additionally, it is commonly grown in East Asia, India, and Southeast Asia. 

Table Of contents

1. What Is Chilke Wali Moong Dal?

2. Nutritional Value Of Chilke Wali Moong Dal

3. Health Benefits Of Chilke Wali Moong Dal

4. Potential Side Effects Of Chilke Wali Moong Dal

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

What Is Chilke Wali Moong Dal?

The split form of the whole green gram is called split moong dal either skinned or unskinned. The non-skinned form of split moong dal is called the yellow moong dal or petite yellow lentils, whereas the skinned moong dal contains green skin and is known as chilka moong dal or split green Moong.

Nutritional Value Of Split Moong Dal        

Green beans include nutritional values which incorporate vitamins folate, niacin, pantothenic acid, riboflavin, thiamin, carotene beta, vitamin A, B12, B6, C, D, E and K. It includes minerals, which include phosphorus, potassium, selenium, sodium, manganese, calcium, copper, iron, magnesium, selenium, and zinc. The nutrition per 100 grams of chilka moong dal are:

• Calories - 347 kcal
• Total Fat - 1.2g
• Total Carbohydrate - 63g
• Protein - 24g
• Sodium - 15mg
• Potassium - 1246mg
• Vitamin A - 2%
• Calcium - 0.13mg
• Vitamin C - 8%
• Iron - 37%
• Vitamin B6 - 20%
• Magnesium - 47%

Health Benefits Of Chilke Wali Moong Dal  

1. Helps Weight Loss And Obesity 

Split Moong dal is a filling food. High levels of fiber and protein lead to more prolonged satiety compared to meals lacking these beans due to a two-fold increase in cholecystokinin, the satiety hormone. Therefore, regular consumption of moong beans helps reduce food intake, which reduces weight and fights obesity.

2.  Lowers Blood Pressure

Split moong beans have been proven to be fat controllers and regulators. The presence of magnesium makes it a potent regulator of blood pressure. Magnesium calms blood vessels and reduces high blood pressure. 

3. Controls Cholesterol And Risk of Heart Disease 

Split moong beans keep arteries clean and improve blood flow by preventing LDL oxidation. This not only reduces inflammation but also reverses damage to blood vessels. In addition, by preventing plaque build-up, the risk of heart attack & stroke is also reduced.  

4. Helps Against Cancer 

Split Moong beans keep free radicals in control. These free radicals can result from pollution, stress, unhealthy snacking, and toxins in the body. They have the unfortunate fate of interfering with average cell growth. The abnormal growth of cells can even lead to cancer. Moong beans, a natural scavenger of free radicals, are a great choice to keep cancer at bay. 

5. Protects Against Infections 

The diverse phytonutrients in split moong beans not only have an anti-inflammatory effect but also have an antimicrobial effect. These fight harmful bacteria & viruses, maintain healthy gut bacteria and increase immunity. They ensure optimal digestive tract health, thereby promoting optimal nutrient absorption

6. Improves Skin Health 

Green gram brings radiance to human skin. The copper content of moong dal increases its use in different face masks and creams. Split moong beans are another fantastic choice for exfoliation. Making a natural face mask with moong beans at home is quite simple. It is undoubtedly one of the best organic scrubs one can use to keep their skin looking radiant. 

7. Anti-Toxic Properties 

Toxicity is a significant issue that can result in long-lasting adverse effects, including cancer and ulcers. Consumption of split moong beans helps keep the body free of toxins. It also maintains the body's circulatory health. In addition, it easily removes toxins from the body and keeps the formation of free radicals under control.  

8. Reduces PMS Symptoms 

The various B-complex vitamins, particularly folate and B6, and magnesium, help regulate the hormonal imbalances that cause these PMS symptoms.

Potential Side Effects Of Chilke Wali Moong Dal

Split green gram dal is safe for everyone and does not cause harmful side effects. However, it does contain oxalates, which can build up, so people with kidney and gallbladder disease may need to limit intake. 

Dietitian’s Recommendations

Pulses and legumes are amongst the best sources of protein. Moong dal is an excellent protein source and contains many other nutrients, making it a superfood. It is very popularly used in Indian kitchens in various delicacies like Moong Dal, Moong Dal Palak, whole Moong curry, Moong Dal Halwa, Moong Dal Cheela, Moong Dal Khichdi, and Moong Dal Pakora, etc. It is ideal for all age groups, whether toddlers or adults. Therefore I recommend you add Moong Dal to your meal at least twice or thrice a week in any form.    

- Dietitian Lavina Chauhan

The Final Say

Split green gram dal contains many vital vitamins, minerals, protein, and antioxidants, giving you many healing health benefits. Adding moong beans is the best and most convenient way to maintain good health. A balanced diet could help prevent cancer, and obesity reduce inflammation, lower cholesterol, and control blood pressure and  blood sugar levels. This versatile dal melds appropriately with all components and may be prepared in wide varieties. You can add it to your everyday diet to deem the benefits.  

FAQs

1. Can we eat green moong daily?

Yes, you can eat moong dal every day. The iron content of moong dal helps reduce anemia risk. In addition, incorporating organic moong dal into your daily diet strengthens your immune system and lowers your risk of developing diseases.

2. Does green moong dal cause gas and bloating?

Moong dal has wide varieties. Green moong dal, or green gram, is supposed to be the best. However, all pulses cause gas, bloating, and constipation.

3. Is green Moong dal good during pregnancy?

Yes, pregnant women are advised to include some form of moong dal in their diet to ensure they get the required amount of folate during their pregnancy. Moong dal is also rich in iron and fiber and a good source of protein, all of which are important for a smooth and healthy pregnancy.

4. Is green Moong dal keto-friendly?

Yes, moong dal is rich in proteins but also contains some carbs. To reduce carb content, you can sprout moong, which reduces carb content.

5. Which type of moong dal is best?

Green gram (moong dal with skin) is more nutritious than yellow split dal (moong dal without skin). This is because the skin contains a considerable amount of nutrients.

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