Mung beans appear in India as a part of traditional Ayurvedic diets for thousands of years. These small, green legumes belong to the same plant family as lentils and peas. They are a high source of protein, phytonutrients, fiber, and antioxidants.
Mung beans can be eaten raw, fermented, cooked, or milled and ground into flour. Sprouted, are delicious as a salad, pleasant addition to dips, sauces, and any food in search of a nutritional boost. When cooked, they are a hearty, comfort food that can be served as a main dish, stew, soup, or dessert.
Health Benefits of Mung Beans
1. Prevent, Control, and Treat Diabetes
Mung beans have a low glycemic index which makes them ideal for people with type 2 diabetes. By adding them to a meal with a high-glycemic food, you can lower the overall postprandial glucose response. Their nutritional value gives them a powerful anti-diabetic effect and can naturally help treat or prevent cases of type 2 diabetes.
2. Protect Against Heart Disease and Lower High Cholesterol Levels
The mung beans’ antioxidants act like powerful free-radical scavengers. They have the ability to regulate cholesterol levels by lowering inflammation and reversing the damage done to blood vessels.
Because of their ability to improve circulation and to keep arteries clear mung beans are a great addition to any anti-inflammatory diet.
3. Lower High Blood Pressure
Mung beans’ have anti-hypertensive effects because of their high content of protein fragments known as peptides. These have the ability to lower constricting of blood vessels that increases blood pressure.
4. Fight Cancer Development
Mung beans contain high levels of amino acids- polyphenols and oligosaccharides. Ther antioxidant power can fight cancer. Mung beans’ contain two types of protective flavonoids – vitexin and isovitexin, that have high free-radical scavenging abilities. These flavonoids decrease the oxidative stress that can lead to cancer formation.
5. High Source of Protein
Mung beans contain a very impressive amount of protein for a plant and are also rich in other essential amino acids. Because of their highly absorbable protein content, they are a smart choice for vegetarians or vegans, especially considering how many other nutrients they add to someone’s diet.
6. Protect Against Viruses and Infections and Boost Immunity
Mung beans contain a range of phytonutrients that are considered anti-inflammatory and anti-microbial. They promote a healthy balance of bacteria in the digestive tract, which helps with nutrient absorption and immune defense.
7. High Source of Magnesium and Folate
With just one cup serving mung beans provide a 100 percent of your daily needs of folate! Folate is an important vitamin for DNA synthesis, hormonal balance, cell and tissue growth, cognitive function, and even reproduction. It is especially important during pregnancy for preventing neural tube defects, early births, and even termination.
Mung beans provide about 36 percent of daily magnesium needs for the average adult woman. Magnesium is important proper heart beat functioning, for digestive health, for repairing muscle tissue in people who are very active and neurotransmitter release.
8. Help with Weight Loss and Fight Obesity
Because of their high content of protein and fiber, mung beans are one of the most filling foods. Therefore, by regularly eating mung beans you can boost weight loss and reduce food intake.
9. Lower PMS Symptoms
Mung beans are rich in B vitamins, including folate and vitamin B6, and magnesium. These elements are useful for lowering pain and severity associated with PMS headaches, cramps, mood swings, muscle pains and fatigue.
10. Easy to Digest
Mung beans have high fiber content and they are the easiest beans to digest. In some cases, they can actually help with detoxification.
To avoid unwanted digestive effects, you can try first soak and sprout dried beans overnight and then cook them with traditional Ayurvedic spices that can make them easier to digest. In India, they commonly use them with ginger, turmeric, coriander, and cumin, in order to make them tasty and also to avoid any stomach pains.