Green gram, commonly known as mung dal in India, is a staple food that has carved its way into our plates in numerous forms. Be it namkeen, cheelas, or simply paired with rice or roti, green gram is a culinary delight. Beyond its protein-packed profile, it offers a treasure trove of health benefits that often go unnoticed. This article explores the history, names, nutritional value, and the plethora of benefits green gram offers. Let’s dive deep into everything green!

A Glimpse into Green Gram's History

The Origin of Green Gram

Green gram originated in India and was first domesticated around 4,500 years ago during the Harappan civilization. Over time, this humble lentil journeyed to neighboring regions such as China and Thailand, becoming a global favorite.

Types of Green Gram

You’ll typically find three types of green gram in the market:

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1. Whole Green Gram (Saboot Mung): Retains the outer green husk.
2. Split Green Gram (Mung Chilka): Split with the green husk partially removed.
3. Dehusked Split Green Gram (Mung Dhuli): Fully dehusked and golden in color.

Nutritional Powerhouse: The Nutritional Profile of Green Gram

Green gram is not just a protein source; it’s packed with vitamins, minerals, and phytonutrients. Here’s what 100 grams of whole green gram offers:

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Health Benefits of Green Gram

1. Packed with Antioxidants

Green gram is a rich source of antioxidants like vicilin protein, which shields our cells from harmful free radicals.

• Cellular Protection: Antioxidants help prevent oxidative stress, safeguarding organs.
• Reduces Inflammation: Chronic inflammation can lead to pain and diseases.
• Cardiovascular Benefits: Protects the heart by reducing blood pressure.

By incorporating antioxidant-rich foods like green gram, you can enhance your skin health, brain function, and overall well-being.

2. A Natural Coolant for Summers

Indian summers can be unforgiving, with temperatures soaring above 50°C. Green gram comes to the rescue with its cooling properties.

• Ayurvedic Benefits: Classified as laghu (easy to digest), mung dal is considered cooling in Ayurveda.
• Heat Stroke Prevention: Anti-inflammatory compounds like vitexin and isovitexin protect against heat-related issues.
• Balances pH Levels: Its alkaline nature helps manage acid reflux, often triggered during hot weather.

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3. Promotes Heart Health

Heart diseases are often linked to high cholesterol and obesity. Green gram helps combat both.

• Reduces LDL Cholesterol: Regular consumption lowers bad cholesterol.
• Weight Management: Its light and easily digestible nature aids in maintaining a healthy weight.

For optimal heart health, combine mung dal with a balanced diet, regular exercise, and stress-relieving practices like yoga or meditation.

4. Helps Regulate Blood Pressure

Blood pressure imbalances can weaken blood vessels and lead to serious complications. Green gram is a natural remedy for this issue.

• Magnesium: Relaxes blood vessels, improving blood flow.
• Potassium: Removes excess sodium, lowering blood volume and pressure.
• Fibre: Keeps blood vessels flexible and improves cholesterol levels.

Incorporating green gram into your meals can help maintain healthy blood pressure levels.

5. Aids Digestion

Green gram is celebrated as one of the easiest lentils to digest.

• High Fibre Content: With 17 grams of fibre per 100 grams, it supports healthy digestion and prevents constipation.
• Pectin: A soluble fibre that feeds good gut bacteria, ensuring a healthy microbiome.

For better digestion, ensure you meet the WHO-recommended daily fibre intake of 25–30 grams.

6. Stabilizes Blood Sugar Levels

Blood sugar imbalances can lead to serious health issues like diabetes and organ damage. Green gram offers a natural way to control blood sugar.

• Slow Sugar Release: Its high protein content slows down sugar absorption.
• Insulin Support: Antioxidants like vitexin help balance insulin levels.

Studies confirm that regular consumption of mung beans can lower cholesterol and triglycerides, further supporting blood sugar control.

7. Supports Pregnancy

Green gram is a boon for expecting mothers, thanks to its rich nutrient profile.

• Folate: Essential for fetal development, mung dal provides nearly 50% of the RDA in just 100 grams.
• Protein and Iron: Support the increased nutritional demands during pregnancy.

Incorporating green gram can help prevent birth defects and ensure the mother’s health.

How to Include Green Gram in Your Diet

To reap all the health benefits of green gram, cook it in ways that preserve its nutrients. Here are some suggestions:

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• Sprouts: Sprout green gram and add it to salads or eat it raw.
• Boiled Mung Dal: Enjoy it as a soup or a side dish with minimal seasoning.
• Cheelas: Create savory pancakes using mung dal batter for a protein-packed breakfast.
• Summer Coolers: Blend cooked mung dal with spices for a cooling drink.

Tips for Choosing and Storing Green Gram

• Purchase Fresh: Look for whole, unbroken beans without discoloration.
• Storage: Store in an airtight container in a cool, dry place to maintain freshness.
• Sprouting Tips: Rinse thoroughly and soak overnight for the best results.

Conclusion: A Green Powerhouse for Holistic Health

Green gram, or mung dal, is a nutritional marvel with a host of benefits for the heart, skin, digestion, and more. Its rich protein content, combined with vitamins, minerals, and antioxidants, makes it a versatile addition to any diet. Light, cooling, and easy to cook, it is perfect for summers or any season.

Whether boiled, sprouted, or turned into a flavorful dish, green gram is a true gem of Indian cuisine and nutrition. For those considering daily consumption, consulting a nutritionist can help you maximize its benefits.

So, why wait? Embrace this green beauty and let its wholesome goodness enhance your health and well-being!

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