Whether you’re vegan or vegetarian, getting enough protein in your diet doesn’t have to be difficult. The humble mung bean is an excellent source of protein and other nutrients that the body needs to function properly. Let’s examine more on Mung Beans Nutrition and health benefits.
What Is A Mung Bean?
The mung bean, also known as the green gram, the maash, or moong dal, is a small, green legume that is native to the Indian subcontinent and has been cultivated in Asia for centuries.
They have a delicate flavor and are often used in soups, stews, and stir-fries.
These beans are an excellent plant-based protein source, as well as fiber, vitamins, and minerals.
They can be used as a meat alternative in vegetarian and vegan dishes and are commonly available in their whole form, split, or sprouts.
Mung beans can be used in a variety of dishes, both sweet and savory. They can be cooked into porridge or added to soups and stews. Their flour can be used to make pancakes or noodles.
Mung Beans Nutrition
Mung beans are a great source of vitamins, minerals, and fiber, with a cup (202 grams) of boiled mung beans providing about:
- Calories: 212
- Fat: 0.8 grams
- Protein: 14.2 grams
- Carbs: 38.7 grams
- Fiber: 15.4 grams
- Folate (B9): 321 mcg, or 80 percent of the daily requirement
- Manganese: 0.6 mg, or 30 percent of the daily requirement
- Magnesium: 97.0 mg, or 24 percent of the daily requirement
- Vitamin B1 (thiamine): 0.3 mg, or 22 percent of the daily requirement
- Phosphorus: 200 mg, or 20 percent of the daily requirement
- Iron: 2.8 mg, or 16 percent of the daily requirement
- Copper: 0.3 mg, 16 percent of the daily requirement
- Potassium: 537 mg, or 15 percent of the daily requirement
- Zinc: 1.7 mg, or 11 percent of the daily requirement
- Vitamins B2, B3, B5, B6 and selenium
Health Benefits of Mung Beans
1. They are a good source of protein
Protein is an essential nutrient for the human body. It plays a role in many bodily processes, including cell repair and growth, hormone production, and enzyme function.
Protein helps build and repair muscle tissue. This is especially important for athletes and people who exercise regularly, as they are constantly breaking down their muscles and need to rebuild them in order to get stronger.
Protein also helps maintain bone health by helping build and repair bones.
Mung beans are one of the best protein sources, with one cup of cooked mung beans containing around 14 grams of protein. This makes them a great option for vegetarians and vegans looking to up their protein intake.
2. They are high in antioxidants
Mung beans are a good source of antioxidants, which can help protect your body against damage from free radicals.
Free radicals are unstable molecules that can cause cell damage and have been linked to conditions such as cancer and heart disease.
Antioxidants scavenge free radicals and help prevent them from causing cell damage.
Mung beans are a particularly good source of vitexin and isovitexin, antioxidants compounds that have been shown to offer numerous health benefits.
Vitexin has been shown to improve blood circulation and reduce inflammation, while isovitexin has been shown to protect cells from damage and improve cognitive function.
Both compounds have also been shown to inhibit the growth of cancer cells and improve blood sugar control in people with diabetes. They can also protect against heart disease and other chronic illnesses.
Mung beans are also high in phenolic acids, flavonoids, caffeic acid, and cinnamic acid, all of which can protect the cells, fight inflammation and prevent disease.
According to research, the antioxidant benefits of mung beans are enhanced when the bean is sprouted. So you may want to consider more sprouted mung beans if you want to fully benefit from their antioxidant properties.
3. Mung Beans Can Help Lower Cholesterol
Mung beans contain a type of soluble fiber called pectin. Pectin has been shown to bind to cholesterol in the digestive tract and help remove it from the body.
Mung beans also contain compounds called phytosterols. Phytosterols are similar to cholesterol and can compete with it for absorption in the intestine. This can help reduce the amount of cholesterol that is absorbed into the bloodstream.
If you are looking for a natural way to lower your cholesterol, mung beans may be a good option for you.
4. Lowers blood pressure
Mung beans are a rich source of potassium, which is an essential mineral for maintaining healthy blood pressure levels. Potassium helps to counteract the effects of sodium, which can raise blood pressure. Furthermore, mung beans are also a good source of magnesium which relaxes the smooth muscles in your arteries, causing blood pressure to fall.
Additionally, mung beans contain a type of flavonoid called quercetin. Quercetin is a powerful antioxidant that has been shown to lower blood pressure by relaxing the walls of blood vessels.
Studies have shown that mung bean extract can lower blood pressure in both rats and humans. In one study, rats were given mung bean extract for four weeks and then had their blood pressure monitored. The results showed that mung bean extract significantly lowered both systolic and diastolic blood pressure.
Another study looked at the effects of mung bean extract on human volunteers with high blood pressure. After eight weeks of treatment, those who had taken mung bean extract showed a significant reduction in both systolic and diastolic blood pressure. There were no side effects reported in either study.
These studies suggest that mung beans can indeed help to lower blood pressure, making them an effective natural remedy for hypertension.
5. Mung beans are good for digestion
Mung beans are a good source of fiber, which is important for maintaining a healthy digestive system. Fiber helps to keep things moving through the intestines and can also help reduce constipation and prevent diarrhea.
In particular, the soluble fiber in mung beans absorbs water to form a gel-like substance. This helps soften the stool and makes them easier to pass, thus promoting regular bowel movements.
It also binds to toxins in the intestine, helping to remove them from the body.
In addition, mung beans contain prebiotic compounds like oligosaccharides that help to nourish the good bacteria in the gut. This can improve gut health and overall digestion.
They also contain antioxidant and anti-inflammatory properties that help protect the gut lining against damage.
The combination of fiber, antioxidants, and anti-inflammatory compounds make mung beans a good food for overall digestive health.
6. Lowers blood sugar
Pectin in mung beans slows down the absorption of sugar in the gut. This means that when you eat mung beans, your blood sugar levels will not spike as dramatically as they would if you ate a food that did not contain pectin.
In addition to containing pectin, mung beans are a good source of protein and magnesium. Protein helps to regulate blood sugar levels, while magnesium helps to improve insulin sensitivity. Both of these nutrients play an important role in keeping blood sugar levels under control.
If you are looking for a way to help control your blood sugar levels, adding mung beans to your diet is a great option. Try adding them to soups, stews, or even curries. You can also use them as a replacement for other types of beans in recipes.
7. Supports healthy pregnancy
Mung beans are a nutritious food that can support a healthy pregnancy.
They are a good source of protein, fiber, and essential nutrients like folate and iron.
Eating mung beans during pregnancy can help prevent birth defects, promote healthy growth and development of the baby, and keep you feeling full and satisfied.
8. Promotes weight loss
Mung is a good source of protein and fiber, both of which are beneficial for weight management.
Protein helps to promote satiety, or feelings of fullness, after eating. It also takes longer to digest than other nutrients, so it helps to keep you feeling satisfied for longer.
Fiber also promotes satiety and can help to regulate digestion.
In addition, mung beans are a low-calorie food, making them a good choice if you’re trying to lose weight.
9. May fight cancer
Mung beans have been shown to have cancer-fighting properties in laboratory studies. In one study, mung bean extract was found to kill colon cancer cells and suppress the growth of breast cancer cells. Mung beans contain a number of compounds that may have anti-cancer activity, including polyphenols and oligosaccharides.
While more research is needed to confirm the anti-cancer effects of mung beans in humans, consuming mung beans as part of a healthy diet may help to protect against cancer. Mung beans are a good source of fiber, protein, vitamins, and minerals, making them a nutritious addition to any diet.
10. Decreases PMS symptoms
A recent study found that mung bean extract can help to decrease symptoms of premenstrual syndrome (PMS).
PMS is a common condition that can cause a range of symptoms, including mood swings, fatigue, bloating, and breast tenderness. The study found that mung bean extract was able to reduce the severity of these symptoms in women with PMS.
The exact cause of PMS is unknown, but it is thought to be related to hormonal changes during the menstrual cycle. Mung beans contain high levels of phytoestrogens, which are plant-based compounds that mimic the effects of estrogen in the body.
How to add mung beans to the diet
Mung beans are a versatile and healthy ingredient that can be used in a variety of dishes. Here are some tips on how to use mung beans
Mung Bean Dip
Mashed mung beans make an excellent dip or spread for crackers or bread. Simply mash cooked mung beans with some olive oil, garlic, salt, and pepper to taste. You can also add other herbs and spices as desired. Serve with crackers or sliced bread as an appetizer or snack.
Mung Bean Salad
Mung bean salad is a refreshing and healthy option for lunch or dinner. Combine cooked and cooled mung beans with chopped vegetables like cucumber, tomatoes, and onions. Add a dressing of your choice (I like vinaigrettes or lemon juice), and enjoy!
Mung Bean Soup
Another great way to enjoy mung beans is in soup form. Cooked mung beans can be added to any soup recipe, or you can make a simple mung bean soup by simmering cooked mung beans in vegetable broth with garlic, ginger, and other seasonings of your choice.
This Indian-inspired dish is full of flavor and nutrition. The dish is made by simmering pre-cooked mung beans in a curry sauce made with fresh ginger, garlic, and spices. Serve this curry over steamed rice or quinoa for a complete meal.
Mung bean burgers
These veggie burgers are flavorful and satisfying. Mix cooked mung beans with bread crumbs, shredded carrots, onion, and spices, then form into patties and cook until browned on both sides. Serve on a bun with your favorite toppings.
Mung bean sprouts
Mung bean sprouts are a great way to add some extra nutrition to your diet. They are high in protein and fiber and low in calories. You can add them to salads, soups, or stir-fries or simply eat them as a snack.
To sprout mung beans, start by soaking them in water for 4-8 hours. Then, drain the beans and place them in a jar or container with a lid. Every day, rinse the beans with water and drain them again. After about 3-5 days, you should see sprouts starting to form. Once the sprouts are about 1-2 inches long, they are ready to eat.
If you don’t have time to sprout your own beans, you can also find pre-sprouted mung beans at many health food stores.
Fried Mung Beans
Stir-frying is a quick and easy way to cook mung beans. Add precooked mung beans to a hot pan with olive oil, frequently stirring until they are cooked through.
To taste, you can add other ingredients like crushed garlic, onions, spices, and salt.
Once the mung beans are cooked, serve them hot with rice or another grain.
Mung beans are a great plant-based protein source that can be used in a variety of recipes.
They are high in fiber and antioxidants, making them suitable for fighting diseases.
Mung beans are also a good source of iron, potassium, magnesium, and folate.
When cooked properly, they have a nutty flavor and can be used as a replacement for meat in many dishes.
If you are looking for a healthy plant-based protein option, mung beans are a great choice.
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