Green Gram Dal: Nutrition, Health Benefits For Weight Loss, Skin, Moong Dal Sprouts And Recipes
Green gram dal, also known as mung bean or moong dal, is a type of legume that is widely consumed in various cuisines around the world. It is a rich source of nutrients and offers several health benefits, including support for weight loss and skin health. Here’s a breakdown of its nutrition and benefits:
Nutrition Profile of Green Gram Dal (per 100g cooked serving):
Calories: ~105 kcal
Carbohydrates: ~18.3g
Protein: ~7.0g
Dietary Fiber: ~1.8g
Fat: ~0.4g
Vitamins: Contains vitamin B complex (folate, thiamine, riboflavin, niacin) and vitamin C
Minerals: Abundant in potassium, magnesium, and iron.
Other Nutrients: Offers antioxidants and phytonutrients
Health Benefits:
Weight Loss Support:
Green gram dal is low in calories and fat but high in protein and fiber. Protein helps with satiety, making you feel full for longer periods and reducing overall calorie intake.Fiber assists in the digestive process and induces a sensation of satiety. Including green gram dal in your diet can help support weight loss efforts by providing essential nutrients without contributing excess calories.
Digestive Health:
The dietary fiber in green gram dal aids in digestion by promoting regular bowel movements and preventing constipation. It also supports a healthy gut microbiome, which is crucial for overall digestive well-being.
Skin Health:
Green gram dal contains antioxidants and vitamin C, which contribute to skin health. Antioxidants provide defense to the skin against harm from free radicals, diminishing the manifestations of aging. Vitamin C is essential for collagen synthesis, which maintains the skin’s elasticity and firmness. Consuming green gram dal can help promote a healthy complexion.
Blood Sugar Regulation:
The low glycemic index and complex carbohydrates in green gram dal can help stabilize blood sugar levels. This is particularly beneficial for individuals with diabetes or those aiming to prevent blood sugar spikes.
Heart Health:
The potassium and magnesium content in green gram dal can contribute to heart health by helping regulate blood pressure. Additionally, its low-fat and cholesterol-free nature makes it a heart-healthy food choice.
Nutrient Density:
Green gram dal is nutrient-dense, meaning it provides a good amount of vitamins, minerals, and other beneficial compounds relative to its calorie content. This makes it an excellent addition to a balanced diet.
Incorporating Green Gram Dal into Your Diet:
Cooking: Green gram dal can be cooked as a curry, soup, or stew. It can also be sprouted and added to salads or used as a filling in wraps and sandwiches.
Snacks: Roasted green gram dal (known as “moong dal namkeen”) is a popular snack in many cultures.
Smoothies: You can add cooked and cooled green gram dal to your smoothies for an extra protein and nutrient boost.
As with any dietary changes, it’s important to consult with a healthcare professional or registered dietitian before making significant alterations to your diet, especially if you have any underlying health conditions.
