Moong dal or gram dal dal is one of the most common type of lentils used in India to prepare dishes such as khichdi, chilla or sprouts. Belonging to the pulp family, green beans are native to India and were later spread to China and various parts of Southeast Asia. It comes from ripe mung beans and is known for its amazing health benefits. Green gram can be used split, whole or ground. It can be cooked quickly because it is not important to soak them for a long time.
Blue gram is still considered a superfood as it is one of the richest sources of plant-based protein in the world.
One cup (200 grams) of boiled green dal moong contains:
Fat: 0.8 grams
Protein: 14.2 grams
Carbs: 38.7 grams
Fiber: 15.4 grams
Folate (B9): 80% of RDI
Manganese: 30% of the RDI
Magnesium: 24% of RDI
Vitamin B1: 22% of RDI
Phosphorus: 20% of RDI
Iron: 16% of the RDI
Zinc: 11% of RDI
Moreover, it is also packed with essential amino acids, such as phenylalanine, leucine, isoleucine, valine, lysine, arginine and others. Here are some reasons why you need to add moong dal to your diet.
It may help you lose weight
Moong dal is packed with fiber and protein, both of which are known to keep you fuller and prevent unhealthy munching. Protein is also needed for regeneration and repair of damaged cells. Still and rice together contain all the amino acids, which are necessary to make a complete protein. Catch and rice are the best meal options for people trying to lose weight as there are not many plant-based food items that are complete protein sources.
It may help you manage the symptoms of diabetes
Green gram has a low glycemic index. The GI of this pulses is 38, which is excellent for those dealing with diabetes. Apart from this, green moong dal is also packed with protein, magnesium and fiber which can help lower the body’s insulin and glucose levels.
It may improve digestion
Moong beans contain pectin, a type of soluble fiber that can keep your bowels regular by helping to move food easily through your gut and digestive tract. In addition, it also contains resistance starch, which acts similarly to soluble fiber and helps promote the growth of healthy gut bacteria. Moong dal is also light and easy to digest compared to other types of lentils.
It may lower blood pressure
High blood pressure is a common complaint of people in old age, which puts them at risk of heart disease. Adding moong dal to your diet can help lower blood pressure. Studies suggest that taking a diet high in potassium, magnesium and fiber can help reduce the risk of high blood pressure.
It can be beneficial for pregnant women
Being rich in folate, moong dal is also a healthy meal option for pregnant women. Eating folate-rich foods during pregnancy is essential for your baby’s fetal growth and development. One cup of cooked moong beans provides 80 percent of the RDI for folate. Not only this, but the green gram is also rich in iron and protein, some other essential nutrients required during pregnancy.
It may prevent heat stroke
Heatstroke is common on hot summer days and if you want to protect yourself from having moong dal. Green gram has anti-inflammatory properties that help protect against heat stroke, high body temperatures and thirst. Drinking moong dal soup can help keep you hydrated and the antioxidants present in it can protect cells from damage from free radicals.
The bottom line
Moong dal can be included in the diet in many forms. You can try several recipes with it. Just when you germinate it, its nutritional composition changes. Germinated beans contain fewer calories and more free amino acids and antioxidants than unprocessed ones. Germination can also reduce phytic acid levels, which are anti-nutrients that reduce the absorption of minerals in the body.