Everything You Need to Know About Green Gram
Published on: 06-Jan-2023
10 min read
Everything You Need to Know About Green Gram
Legume seeds are often described as poor man's meat. This is because they contain essential nutrients such as protein, bioactive substances, minerals, and vitamins. Green gram dal, also known as Vigna radiata, are tiny, oval green beans that are a kind of legume. Green gram is a one-of-a-kind legume that absorbs the aromas of various spices and herbs while staying clean. It comes in several forms: whole, split, dehusked (yellow), and ground. It is one of the most significant plant protein sources. Historical evidence shows that the green gram was utilised as both a food and a medicinal.
Although it was initially domesticated in India, the plant has now spread throughout the rest of Asia. Moong dal is one of the most readily digested legumes, making it an excellent choice for individuals nursing an illness.
Green gram are also called moong dal in Hindi, pachai payaru in Tamil, cherupayar in Malayalam, pesara pappu in Telugu and hesaru kaalu in Kannada. Including moong dal in your regular diet is associated with several health advantages. Because of moong dal's high nutritional density, many dietitians recommend this in specific medical condition diets and even power detox.
Table Of Contents
1. What Is Green Gram?
2. Nutritional Value Of Green Gram
3. Health Benefits Of Green Gram
4. Side Effects Of Green Gram
5. Culinary Uses Of Green Gram
6. Dietitian’s Recommendations
7. The Final Say
What Is Green Gram?
In the world of pulses, green gram is among the most easily digested. Green gram is often sold in three forms: whole, split or dehusked. It has widespread popularity among Indian consumers. And it is because it is easily digested. It is suggested to include it in the diets of people with specific medical conditions.
Mung dal, or Vigna radiata, is a kind of leguminous plant in the family Fabaceae. A dinner of rice and roti is not complete without including dal. This tiny, oval-shaped green bean is commonly used in Indian cuisine.
Since it contains a high concentration of plant-based protein, green gram is promoted as a "superfood." India is the world's largest producer of legumes and pulses, especially mung dal.
Nutritional Value Of Green Gram
Green gram contains vitamins such as Folate, Niacin, Pantothenic acid, Riboflavin, Thiamin, Vitamin A, Carotene beta, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, and Vitamin K. Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, and Zinc are among the minerals found in it. 100 g of green gram consists of-
- Calorie - 347 kcal
- Protein - 24g
- Fat - 1.2 g
- Carbohydrates - 63 g
- Potassium - 1246 mg
- Sodium - 15 mg
- Vitamin A - 2%
- Vitamin C - 8 %
- Vitamin B6 - 20 %
- Iron - 37 %
- Magnesium - 47 %
- Calcium - 0.13 mg
9 Health Benefits Of Green Gram
Evidence shows that legumes, such as green gram, should be a part of a healthy dietary pattern, according to the Office for Disease Control and Prevention. Their studies show that people can significantly benefit from switching to a plant-based diet, which can help them feel better and live longer. Green gram is an excellent option for anyone looking to increase their intake of plant-based meals. Green gram is incredibly nutritious and cheaply available and has various health advantages such as:
1. Extremely High Antioxidant Activity
Antioxidants like those found in green gram can prevent cells from being damaged by oxidation. These antioxidants include phenolic acids, flavonoids, caffeic acid, and cinnamic acid. Chronic inflammation, cardiovascular disease, and cancer are all made more likely by the interactions of free radicals between cells in the body. According to an ICMR study, antioxidants present in mung beans help inhibit the growth of cancer cells in the lung and stomach. Furthermore, sprouted green gram has six times more antioxidants than a conventional green gram, therefore incorporating green gram sprouts on a daily basis can boost general health.
2. Boosts Digestive Health
Green gram has a lot of fibre, particularly soluble fibre pectin, which helps with digestion and regulates bowel motions. In addition, resistant starch increases butyrate production by providing fuel for the microbes in the gut. There is evidence that butyrate is helpful for gut health because it feeds colon cells, stimulates the gut's immune system, and reduces the chance of colon cancer. Aside from that, the carbohydrates in moong dal are simpler to digest than those in other legumes, minimising the probability of gas and bloating.
3. Helps Maintain Heart Health
Green gram is potent in antioxidant flavonoids, which are known to protect cells from oxidative damage and prevent inflammation. It includes multiple levels of magnesium and B vitamins, which assist in regulating heart rate and minimise the risk of cardiovascular disease. Regular consumption of green grams promotes blood circulation to and from the heart, decreases LDL cholesterol by improving bile acid excretion, and supports adequate heart muscle function.
4. Controls Blood Pressure
Green gram, which is high in potassium, magnesium, and dietary fibre, may assist in managing blood pressure. According to an ICMR study, vital minerals included in mung dal can decrease high blood pressure.
5. Facilitates Weight Reduction
Green gram is an excellent addition to a weight loss diet since it is low in calories, fibre, and protein. Severe research investigations by the ICMR and NIN have revealed that a high-fibre and protein diet inhibits the hunger hormone ghrelin and raises the satiety hormones peptide and cholecystokinin, which assists in regulating the appetite, decreasing overall calorie consumption, and improving weight reduction. Aside from that, having green grams in your diet keeps you full and enhances your metabolism.
6. Cancer Prevention
Green gram is rich in cancer-fighting compounds, including polyphenols, oligosaccharides, and vital amino acids. In addition, to prevent cell mutation and DNA damage, green gram contains powerful antioxidants.
Because of its high flavonoid content and anticancer qualities, green gram also helps inhibit tumour cells' growth and reduces the likelihood of developing cancer.
7. Strengthening Of The Immune System
Anti-inflammatory elements like those found in green grams include folate, thiamine, riboflavin, niacin, pyridoxine, zinc, magnesium, and calcium. High phytonutrients and flavones are only the beginning; it also contains powerful antioxidant capabilities that help stimulate the immune system. Green gram's immune-boosting elements increase the creation of white blood cells, which supports the body's defence mechanism and keeps illnesses at bay.
8. Diabetes Management
Green gram includes a lot of fibre, notably soluble fibre pectin. It is high in protein, which inhibits the release of glucose in the circulation and maintains blood sugar in line. Its low glycemic index helps the body produce more insulin, reducing blood sugar and fat. Furthermore, mung dal includes the antioxidants vitexin and isovitexin. Vitexin and isovitexin, two antioxidants contained in mung dal, also support insulin activity and limit glucose swings.
9. Beneficial Effects On Women's Health
Green gram is high in thiamine, riboflavin, folate, and B complex vitamins, which are suitable for women's health. The high folate concentration minimises the incidence of neural tube abnormalities, autism, stroke, and heart disease. Thiamine is crucial for development. However, prenatal supplementation with additional water-soluble vitamins can protect against metabolic problems that could damage the placenta and the baby.
Green gram is also high in riboflavin, which is vital for pregnant women. According to the National Institutes of Health, preeclampsia and other birth abnormalities can be caused by a lack of riboflavin. In addition, green gram dal also contains calcium, which is beneficial for bone and muscular health.
Side Effects Of Green Gram
Green gram is not known to have any harmful health consequences. Oxalates, on the other hand, may be found in mung beans and are present in all living things, including humans. An accumulation of these oxalates in the body's fluids can lead to crystallisation, which is harmful to the body.
Those with gallbladder or renal issues should not consume green grams. Oxalates may also impede calcium absorption in the body. Raw husks contain chemicals that can make you sick and throw up or have diarrhoea. If your digestive system is healthy and you chew your food thoroughly, this should not be a problem.
Culinary Uses Of Green Gram
Green gram is widely used in many preparations in India. Some of such most popular mung dal preparations are as follows:
- Whole green gram curry
- Split green gram curry
- Green gram tadka
- Green gramcheela
- Green gram sprouts
- Green gram halwa
- Green gram and veggie soup
- Green gram khichdi
- Green grambarfi
- Green gram idli
- Green gramparantha
- & Many such more regional dishes too.
Green gram may have numerous health benefits. Making it a part of your daily menu is thus a good deal. Eating more legumes can be part of a healthy eating pattern and an excellent way to incorporate more plant-based foods into one's diet. In addition, green grams are simple to prepare and can be used in various dishes.
-Dietitian Lavina Chauhan
The Final Say
Green gram is high in essential vitamins, minerals, protein, and antioxidants, and provides numerous health benefits. When consumed regularly, mung bean may help to prevent obesity, lower cholesterol, regulate blood pressure and blood sugar levels, lower inflammation, and avoid cancer. This versatile dal blends well with all the ingredients and can be prepared in various ways; incorporate it into your daily diet to reap the benefits.
1. Is it good to eat green gram daily?
Yes, you can eat green gram every day. The iron content reduces anaemia risk. In addition, incorporating organic green gram into your daily diet lowers your risk of developing diseases and strengthens your immune system.
2. Who should not eat green gram?
Green grams provide 80% of the RDI for folate in one cooked cup (202 grams). They are also high in iron, protein and fibre, which women need more during pregnancy. However, pregnant women should avoid eating raw mung bean sprouts, as they may carry bacteria that could cause an infection.
3. What is the best time to eat green gram?
In general, it is best to consume dal during the daytime as whatever we eat at night should be light and easily digestible. For example, green gram is light and easily digestible, thus, it is completely okay to have it at night.
4. Is green gram a Superfood?
Green gram can be called a superfood because it contains a good amount of low-fat protein, dietary fibre, potassium, manganese, magnesium, calcium, iron, folate and several vitamins. It is rich in fibre and low in calories.
5. Is green gram good for the brain?
Rich in B-complex vitamins, this yellow dal helps break down carbohydrates into glucose and produce usable energy for your body. In addition, the folic acid in it helps maintain healthy brain function and helps build DNA. Green gram is particularly rich in dietary fibre.
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