Mung Beans Nutrition Benefits

Mung beans — a type of small, green legume in the same plant family as peas and lentils — is a high source of protein, fiber, antioxidants and phytonutrients. Although they’re less popular than chickpeas or black beans, mung beans have some huge health benefits to offer!

Mung beans have been a part of traditional Ayurvedic diets in India for thousands of years. They are considered “one of the most cherished foods” in the ancient Indian practice that’s been a traditional form of medicine since roughly 1,500 B.C.

Clinical evidence continues to show that plant-derived foods have various potential health benefits, including lowering inflammation. Health experts recommend that plant-based foods make up a large portion of every person’s diet, and many worldwide health organizations have recommended an increase in the intake of plant-derived foods to improve health status and to prevent chronic diseases.

Mung beans are one of the healthiest sources of plant protein. The Journal of Chemistry Central puts it, “mung beans have biological activities including antioxidant, antimicrobial, anti-inflammatory, antidiabetic, antihypertensive, lipid metabolism accommodation, antihypertensive and antitumor effects.”

So here’s what you need to know about mung beans:

1. Mung beans are a high source of nutrients including: manganese, potassium, magnesium, folate, copper, zinc and various B vitamins.
2. They are a very filling food, high in protein, resistant starch and dietary fiber.
3. Because of their high nutrient density, mung beans are considered useful in defending against several chronic, age-related diseases, including heart disease, cancer, diabetes and obesity.
4. Mung Beans Nutrition Facts

One cup of cooked mung beans contains the following (percentages based on the RDAs for the average adult female):

• 212 calories
• 14 grams of protein
• 15 grams of fiber
• 1 gram of fat
• 4 grams of sugar
• 321 micrograms of folate (100%)
• 97 milligrams of magnesium (36%)
• 0.33 milligrams of vitamin b1 thiamine (36%)
• 0.6 milligrams of manganese (33%)
• 7 milligrams of zinc (24%)
• 0.8 milligrams of vitamin B5 pantothenic acid (8%)
• 0.13 milligrams of vitamin B6 (11%)
• 55 milligrams of calcium (5%)

Health Benefits of Mung Beans

1. Can Help Lower High Cholesterol Levels and Protect Against Heart Disease
2. Helps Lower High Blood Pressure
3. Contains Antioxidants That Fight Cancer Development
4. Can Help Prevent or Treat Type 2 Diabetes
5. Provide a High Source of Protein
6. Boosts Immunity and Protects Against Infections and Viruses
7. High Source of Vitamins and Minerals, Like Folate and Magnesium
8. Fights Obesity and Helps with Weight Loss
9. Easy to Digest Compared to Many Other Beans

In order to add mung beans into your diet without experiencing unwanted digestive effects, try first soaking and sprouting dried beans overnight and then cooking them with traditional Ayurvedic spices that can help increase digestibility. In India, they are commonly cooked with such spices as ginger, cumin, coriander and turmeric in order to help make them taste great while also helping to avoid any stomach pains.

mung beans

Soaking and sprouting mung beans can also help reduce “antinutrients” that are naturally present within all legumes and beans, making them easier to digest and also releasing more of their nutrients.

Types of carbohydrates called oligosaccharides, raffinose, stachyose and verbascose are present in raw (unsprouted) or poorly processed legumes, which can cause uncomfortable flatulence. Some of these antinutrients are present in mung beans, but to a lesser degree than many other beans. In addition, antinutrients found in mung beans are soluble in water and can be eliminated by soaking, sprouting (germinating) or fermenting before eating them.

How To Cook Mung Beans

When buying mung beans, check for discolored or damaged mung beans and discard them before cooking since these can contain harmful bacteria. You can buy mung beans uncooked and choose to sprout them or to soak and cook them. In sprouted form, try adding them to salads or sandwiches. Soaked and cooked mung beans will become tender and taste “al dente,” similar to a firm pasta.

They are considered complexly flavored and hearty, making them a great addition to many comfort meals in order to add bulk and more nutrients. After cooking them, you can use mung beans to create hummus or dips, or puree them to thicken soups.

Instructions to cook dried mung beans:

1. Rinse the mung beans under cool running water, then add them to three cups of salted boiling water for every one cup of dried means (so a ratio of three parts water to one part beans).
2. Once boiling, bring the water back down to a low simmer and cover the beans.
3. Cook the mung beans until tender, about 45 minutes

An easy way to add Mung Beans in your lunch is to wrap rice rolls in your Luncbox:

Lunchbox exotic

Source: https://draxe.com/mung-beans-nutrition/ (Food is medicine)