Moong dal or gram green dal is one of the most common types of lentils used in India to prepare dishes such as khichdi, chilla or buds. Belonging to the legume family, green beans originated in India and later spread to China and various parts of Southeast Asia. It is derived from ripe mung beans and is known for its amazing health benefits. The green gram can be used divided, whole or ground. It can be cooked quickly because it is not important to soak them for a long time.
The value of nutrients
Gram green dal is considered a superfood because it is one of the richest sources of vegetable protein in the world.
One cup (200 grams) of boiled green moong dal contains:
Fat: 0.8 grams
Protein: 14.2 grams
Carbohydrates: 38.7 grams
Fiber: 15.4 grams
Folate (B9): 80% of CDI
Manganese: 30% of RDI
Magnesium: 24% of RDI
Vitamin B1: 22% of RDI
Phosphorus: 20% of RDI
Iron: 16% of the RDI
Zinc: 11% of RDI
In addition, it is also rich in essential amino acids such as phenylalanine, leucine, isoleucine, valine, lysine, arginine and others. Here are some reasons why you should add moong dal to your diet.
It can help you lose weight
Moong dal is full of fiber and protein, both of which are known to keep you fuller and prevent unhealthy bites. Protein is also needed for the regeneration and repair of damaged cells. Dal and rice together contain all the amino acids needed to make a complete protein. Dal and rice are the best meal options for people trying to lose weight, as there are few herbal foods that are complete sources of protein.
It can help you manage your diabetes symptoms
The green gram has a low glycemic index. The GI of this lentil is 38, which is great for those experiencing diabetes. Apart from this, moong dal green is also rich in protein, magnesium and fiber which can help lower the level of insulin and blood glucose in the body.
May improve digestion
Moong beans contain pectin, a type of soluble fiber that can maintain your intestines on a regular basis, helping to move food through the gut and digestive tract. In addition, it also contains resistance starch, which works similarly to soluble fiber and helps promote the growth of healthy intestinal bacteria. Moong dal is also light and easy to digest compared to other types of lentils.
May lower blood pressure
High blood pressure is a common complaint of the elderly, which puts them at risk for heart disease. Adding moong dal to your diet can help lower your blood pressure. Studies suggest that eating a diet rich in potassium, magnesium and fiber can help lower the risk of high blood pressure.
It can be beneficial for pregnant women
Being rich in folate, moong dal is also a healthy option for pregnant women. Consumption of folate-rich foods during pregnancy is essential for the growth and development of the unborn baby. A cup of cooked moong beans provides 80% of the CDI for folate. Not only this, but also the green gram is rich in iron and protein, other essential nutrients needed during pregnancy.
It can prevent heat stroke
Heat is common on hot summer days and if you want to protect yourself from it, you have moong dal. Green gram has anti-inflammatory properties that help protect against heat stroke, high body temperatures and thirst. Eating moong dal soup can help you stay hydrated, and the antioxidants in it can protect cells from free radical damage.
Moong dal can be included in the diet in several forms. You can try several recipes with it. Only when you sprout it does its nutritional composition change. Sprouted beans contain fewer calories and more free amino acids and antioxidants than unsweetened ones. Budding can also reduce levels of phytic acid, which is an antinutrient that reduces the absorption of minerals from the body.