Green Gram or Mung Beans - Health benefits & Medicinal benefits

Green Gram or Mung Beans eating Health benefits & Medicinal benefits

Green Gram or Mung beans (Vigna radiata) are small, green beans that belong to the legume family. 

Mung beans have been cultivated since ancient times. While native to India, mung beans later spread to China and various parts of Southeast Asia. 

Mung beans have a slightly sweet taste and are sold fresh, as sprouts or as dried beans. 

Mung beans are incredibly versatile and typically eaten in salads, soups and stir-frys.

Mung beans are rich in vitamins and minerals.

One cup (7 ounces or 202 grams) of boiled mung beans contains: Calories: 212, Fat: 0.8 grams, Protein: 14.2 grams, Carbs: 38.7 grams, Fiber: 15.4 grams, Folate (B9): 80% of the Reference Daily Intake (RDI), Manganese: 30% of the RDI, Magnesium: 24% of the RDI, Vitamin B1: 22% of the RDI, Phosphorus: 20% of the RDI, Iron: 16% of the RDI, Copper: 16% of the RDI, Potassium: 15% of the RDI, Zinc: 11% of the RDI, Vitamins B2, B3, B5, B6 and selenium.

These beans are one of the best plant-based sources of protein. They’re rich in essential amino acids, such as phenylalanine, leucine, isoleucine, valine, lysine, arginine and more.

Mung beans are also consumed sprouted, it’s important to note that sprouting changes their nutritional composition. Sprouted beans contain fewer calories and more free amino acids and antioxidants than unsprouted ones.

What’s more, sprouting reduces levels of phytic acid, which is an antinutrient. Antinutrients can reduce the absorption of minerals like zinc, magnesium and calcium.

Boost Immunity

Mung beans contain many healthy antioxidants, including phenolic acids, flavonoids, caffeic acid, cinnamic acid and more.  High Antioxidant Levels May Reduce Chronic Disease Risk.

Prevent Heat Stroke

Interestingly, sprouted mung beans appear to have a more impressive antioxidant profile and may contain as much as six times more antioxidants than regular mung beans.

Antioxidants Vitexin and Isovitexin May Prevent Heat Stroke.  Experts says if mung bean soup is any better than drinking water since staying hydrated is a key factor in preventing heat stroke

It is anti-inflammatory

In many Asian countries, mung bean soup is commonly consumed on hot summer days.

That’s because mung beans are believed to have anti-inflammatory properties that help protect against heat stroke, high body temperatures, thirst and more.

It Control Cholesterol

May Lower “Bad” LDL Cholesterol Levels, Reducing Heart Disease Risk

High cholesterol, especially “bad” LDL cholesterol, can raise your risk of heart disease.

Interestingly, research shows that mung beans may have properties that can lower LDL cholesterol.

Moreover, a review of 26 studies found that eating one daily serving (around 130 grams) of legumes, such as beans, significantly lowered blood LDL cholesterol levels.

Another analysis of 10 studies showed that a diet abundant in legumes (excluding soy) can lower blood LDL cholesterol levels by approximately 5%.

Reduce Blood Pressure

Rich in Potassium, Magnesium and Fiber, Which May Reduce Blood Pressure

High blood pressure is a serious health problem because it puts you at risk of heart disease  - the leading cause of death in the world.

They’re a good source of potassium, magnesium and fiber. Studies have linked each of these nutrients to a significantly lower risk of high blood pressure .

Moreover, an analysis of eight studies showed that higher intakes of legumes, such as beans, lowered blood pressure in both adults with and without high blood pressure.

Good for Intestinal Health

Mung beans contain a variety of nutrients that are great for digestive health.

For one, they’re high in fiber, providing an impressive 15.4 grams per cooked cup (202 grams).

In particular, mung beans contain a type of soluble fiber called pectin, which can help keep your intestine regular by speeding up the movement of food through your intestine.

Mung beans, like other legumes, also contain resistant starch.  Resistant starch works similarly to soluble fiber, as it helps nourish your healthy intestinal bacteria. The bacteria then digest it and turn it into short-chain fatty acids -  butyrate, in particular.

Protect from heart disease & cancers

Antioxidants help neutralize potentially harmful molecules known as free radicals.  In high amounts, free radicals can interact with cellular components and wreak havoc. This damage is linked to chronic inflammation, heart disease, cancers and other diseases.

Studies show that butyrate promotes digestive health in many ways. For instance, it can nourish your colon cells, boost your gut’s immune defenses and even lower your colon cancer risk .

What’s more, the carbs in mung bean seem to be easier to digest than those found in other legumes. Therefore, mung beans are less likely to cause flatulence compared to other types of legumes.

It Lower Blood Sugar Levels

If left untreated, high blood sugar can be a serious health problem.

It’s a main characteristic of diabetes and has been linked to a number of chronic diseases. That’s why health professionals urge people to keep their blood sugar within healthy limits.

Mung beans possess several properties that help keep blood sugar levels low.

They’re high in fiber and protein, which helps slow the release of sugar into the bloodstream.

It is also shown that mung bean antioxidants vitexin and isovitexin can lower blood sugar levels and help insulin work more effectively.

Boost Weight loss

May Promote Weight Loss By Suppressing Hunger and Raising Fullness Hormones

Mung beans are high in fiber and protein, which can help you lose weight.

Studies have shown that fiber and protein can suppress hunger hormones, such as ghrelin.

By curbing your appetite, peptide YY, GLP-1 and cholecystokinin help slash your calorie intake, which aids weight loss.

Healthy Pregnancy

Folate in Mung Beans Can Support a Healthy Pregnancy

Women are advised to eat plenty of folate-rich foods during pregnancy. Folate is essential for the optimal growth and development of your child.

However, most women don’t get enough folate, which has been linked to a higher risk of birth defects.

Mung beans provide 80% of the RDI for folate in one cooked cup (202 grams).

Mung beans are high in iron, protein and fiber, of 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. Cooked beans and sprouts should be safe.

Mung beans are able to adapt and Easy to Add to Your Diet

They can be used in place of most other beans in dishes like curries, salads and soups. These beans have a slightly sweet taste and are often made into a paste in Asian desserts.

To cook them, simply boil the beans until tender — about 20–30 minutes. Alternatively, they can be steamed in a pressure cooker for approximately five minutes.

Mung beans can also be enjoyed sprouted, both raw and cooked.

The sprouted beans are best enjoyed in stir-fry meals and curries.