Mung beans are a versatile and nutritious legume that has been a staple in many Asian cuisines for centuries. They are rich in essential nutrients and have been associated with numerous health benefits. As a versatile and accessible food, mung beans also offer benefits such as environmental sustainability, economic affordability, and cultural significance in preserving traditional diets and heritage.
In this article, we will discuss the impressive health benefits of mung beans and the best ways to consume them.
Nutritional Value of Mung Beans
Mung beans are a type of legume commonly used in Asian cuisine. These small, green beans are packed with nutrition and are an excellent addition to a healthy diet. Here are the nutritional benefits of mung beans:
1. Protein
Mung beans calories are low, making them a nutritious addition to your diet. With around 14g of plant-based protein per cooked cup, they’re an excellent source of nourishment.
2. Fibre
Mung beans are a great source of dietary fibre, providing around 15g per cooked cup. This helps in digestion and making bowel movements easier.
3. Vitamins
Mung beans are rich in various vitamins, including folate, vitamin B6, thiamin, and vitamin C.
4. Minerals
Mung beans are a good source of minerals such as iron, magnesium, phosphorus, potassium, and zinc.
5. Antioxidants
Mung beans are packed with antioxidants such as flavonoids and phenolic acids, which can help protect against free radical damage.
6. Low in Fat
Mung beans are naturally low in fat which makes them a great addition to a low-fat diet.
7. Low Glycemic Index
Mung beans have a low glycemic index, which means they don’t cause a rapid spike in blood sugar levels. This makes them a suitable option for those suffering from diabetes or looking to manage their blood sugar levels.
Per 100 grams of cooked Mung beans contain:
- Calories: 105 kcal
- Protein: 7.02 g
- Carbohydrates: 18.34 g (including 1.8 g of sugar)
- Fibre: 7.6 g
- Fat: 0.38 g
- Vitamin C: 13.2 mg
- Thiamin (B1): 0.15 mg
- Riboflavin (B2): 0.09 mg
- Niacin (B3): 0.58 mg
- Vitamin B6: 0.066 mg
- Folate (B9): 162 µg
Health Benefits of Mung Beans
Here are some amazing health benefits of mung beans nutrition:
1. Rich in Nutrients
Mung beans are packed with nutrients, including protein, fibre, vitamins (such as vitamin C, folate, and B vitamins), and minerals (such as iron, magnesium, and potassium). They have a comparatively lesser amount of calories.
2. Improves Digestion
The high fibre content of mung beans can help improve digestion and prevent constipation. Mung beans also contain an enzyme called amylase that can aid in the digestion of carbohydrates.
3. Helps Lower Cholesterol
Mung beans contain compounds called saponins, which have been shown to lower cholesterol levels in the body. This may reduce the risk of various heart diseases and even stroke.
4. Helps Regulate Blood Sugar
The high fibre content in mung beans helps to regulate blood sugar levels and prevent spikes in glucose levels. This can certainly prove beneficial for people who suffer from diabetes and high blood sugar levels.
5. Anti-Inflammatory Properties
Mung beans contain substances such as flavonoids and phenolic acids. They have anti-inflammatory properties. These compounds help lessen inflammation in the body and prove to be beneficial for people suffering from inflammatory conditions.
6. Boosts Immunity
Mung beans contain vitamin C and other antioxidants, which can help boost the immune system and protect the body against infections and diseases.
7. May Aid in Weight Loss
Mung beans are low in calories and high in fibre and protein, which can help you feel full and satisfied for longer periods. This can aid in weight loss by reducing overall calorie intake.
8. Promotes Heart Health
The nutrients in mung beans, such as potassium and magnesium, can help in lowering blood pressure and thus reduce the risk of chronic heart diseases and keep our heart healthy.
9. May Help Prevent Cancer
Mung beans contain compounds such as flavonoids and phenolic acids that have been shown to have anti-cancer properties. These compounds may help prevent the development and progression of certain types of cancer.
10. Good for Skin and Hair
Mung beans are a great source of vitamin C, crucial for collagen production – a protein vital for healthy skin and hair. Antioxidants present in mung beans can also safeguard skin from free radical damage, making it one of the top mung bean benefits for skin.
How to Consume Mung Beans?
Mung beans are a nutritious and versatile source of plant-based protein that can be consumed in many delicious ways. Here are some common ways to prepare and consume mung beans:
1. Boiled or Steamed
Mung beans can be boiled or steamed until they are soft and tender. They can then be seasoned with salt, pepper, and other spices of your choice. This is a simple and healthy way to consume mung beans.
2. Sprouted
Mung bean sprouts nutrition is abundant and easy to access. Mung beans can be sprouted by soaking them in water for several hours and then draining the water. The beans can be left in a warm and dark place for a few days until they sprout. Sprouted mung beans are a great addition to salads and sandwiches.
3. Curries and Stews
Mung beans are a common ingredient in many curries and stews. They can be cooked with spices, vegetables, and coconut milk to make a hearty and flavourful dish.
4. Desserts
Mung beans can also be used to make sweet desserts, such as mung bean pudding. The beans are cooked with coconut milk, sugar, and other flavourings to make a creamy and delicious dessert.
5. Snacks
Mung beans can be roasted and seasoned with spices to make a crunchy and healthy snack. They can also be used to make a popular Indian snack called “moong dal namkeen.”
Conclusion
Research has shown that incorporating mung beans into the diet may help lower blood sugar levels, reduce inflammation, improve digestion, and support heart health. Additionally, mung beans have been found to have anti-cancer properties and may help promote weight loss.
Mung beans are a great addition to a healthy and balanced diet and their potential health benefits make them worth considering for anyone looking to improve their overall well-being. Whether added to soups, salads, or stir-fries, mung beans are a delicious and nutritious ingredient that can help support a healthy lifestyle.
Frequently Asked Questions About Mung Bean
Q2. Which specific vitamins can be found in mung beans?
Mung beans are a rich source of several vitamins, including vitamin C, vitamin K, and folate. These vitamins play essential roles in various bodily functions, such as immune function, blood clotting, and DNA synthesis.
Q3. Can the consumption of mung beans have a positive effect on brain health?
Yes, mung beans are considered beneficial for brain health due to their high content of nutrients such as antioxidants, folate, and vitamin K, which have been shown to improve cognitive function and protect against age-related cognitive decline.
Q4. What are the health benefits of mung beans for your skin?
Mung beans are a great source of nutrients and antioxidants that can help promote healthy skin. Regular consumption of mung beans may help reduce inflammation, improve skin elasticity, and prevent the signs of aging. Additionally, mung bean paste has been used as a natural remedy for various skin conditions, such as acne and eczema.
