Know Your Food Plate: Green Gram (Moong)

Introduction

Green gram, commonly known as moong, is a highly nutritious legume that has gained popularity not only for its culinary versatility but also for its impressive health benefits. This small but mighty pulse is known for its remarkable digestibility, making it an excellent choice for individuals of all ages, including infants and the elderly. It is exceptionally rich in protein, which is essential for various bodily functions, along with an array of vitamins and antioxidants that contribute to overall well-being. Green gram is frequently incorporated into traditional dishes such as dals, where it is cooked with spices and served alongside rice or bread, and it is also enjoyed in its sprouted form, which enhances its nutritional profile even further.

Key Nutritional Components and Benefits

• Protein – Green gram is an excellent source of plant-based protein, containing approximately 24 grams of protein per 100 grams. This makes it particularly beneficial for vegetarians and vegans who may struggle to meet their protein needs. Protein is crucial for muscle growth and repair, immune function, and the production of enzymes and hormones that regulate various bodily processes.

• Folate – This legume is rich in folate, a B-vitamin that plays a vital role in DNA synthesis and repair. Folate is especially important during pregnancy, as it supports fetal development and helps prevent neural tube defects. Consuming adequate amounts of folate can also enhance mood and reduce the risk of depression.

• Fiber – Green gram is an excellent source of dietary fiber, with about 8 grams per 100 grams. Fiber is essential for maintaining healthy digestion, as it helps regulate bowel movements and prevent constipation. Additionally, a high-fiber diet can help lower cholesterol levels, control blood sugar levels, and promote a feeling of fullness, which can aid in weight management.

• Antioxidants – This legume is packed with antioxidants such as flavonoids and phenolic acids, which help combat oxidative stress in the body. Antioxidants play a crucial role in reducing inflammation, protecting cells from damage, and lowering the risk of chronic diseases, including heart disease and cancer. Regular consumption of green gram can contribute to improved overall health by enhancing the body's defense mechanisms against harmful free radicals.

  
  

Health Benefits

• Boosts metabolism – The high protein and fiber content in green gram can help increase metabolic rate, which is beneficial for those looking to maintain or lose weight. A faster metabolism means that the body burns calories more efficiently, aiding in weight management and overall energy levels.

• Improves skin health – The antioxidants found in green gram can contribute to healthier skin by reducing the signs of aging and improving skin elasticity. Additionally, the vitamins and minerals present in this legume can promote a clear complexion and help in the treatment of skin conditions such as acne.

• Aids weight loss – Due to its high fiber content, green gram can promote satiety, helping individuals feel full for longer periods. This can lead to reduced overall calorie intake, making it an ideal food choice for those looking to shed extra pounds. Furthermore, the low glycemic index of green gram means it does not cause rapid spikes in blood sugar levels, which can help control cravings.

• Detoxifies the body – Green gram is recognized for its detoxifying properties, helping to eliminate toxins from the body and support liver function. The fiber content aids in digestion and helps flush out waste products, while the antioxidants protect the liver from damage and promote its overall health.

Easy Recipes with Green Gram

Green gram, also known as moong dal, is a versatile ingredient in Indian cuisine that is not only nutritious but also easy to cook. Here are five simple Indian dishes you can prepare using green gram:

• Moong Dal Tadka: A comforting dish made by cooking yellow split moong dal and tempering it with spices, garlic, and cumin seeds.

• Green Gram Curry: A flavorful curry made with whole green gram simmered in a spiced tomato and onion gravy.

• Moong Dal Chilla: Savory pancakes made from ground moong dal batter mixed with spices and vegetables, perfect for breakfast or snacks.

• Green Gram Salad: A refreshing salad combining boiled green gram with chopped vegetables, lemon juice, and spices.

• Moong Dal Khichdi: A one-pot dish made with rice and moong dal, seasoned with spices, and often served with yogurt or pickle.

References

Joshi, A. (2021). The Power of Moong: Nutritional Insights. Plant-Based Nutrition Journal, 16(3), 77–83.