Green gram, commonly known as "moong dal," is a staple legume in the Indian diet. It is packed with nutrients and offers numerous health benefits.

Nutritional Profile

Green gram is an excellent source of protein, fiber, vitamins, and minerals. It is particularly rich in folate, magnesium, and potassium. A 100-gram serving of cooked green gram contains approximately:

• Calories: 105
• Protein: 7 grams
• Carbohydrates: 19.2 grams
• Fiber: 7.6 grams
• Fat: 0.5 grams

Health Benefits

Here are some of the key health benefits of consuming green gram:

• Rich in Protein: It is an excellent source of plant-based protein, which is essential for muscle growth, repair, and overall bodily functions.
• Promotes Digestive Health: The high fiber content in green gram promotes healthy digestion and helps regulate bowel movements.
• Aids in Weight Management: Fiber helps you feel full for longer, which reduces the likelihood of overeating. Green gram is also low in calories, making it a great addition to a weight management diet.
• Controls Blood Sugar Levels: The low glycemic index of green gram helps in regulating blood sugar levels. The fiber content slows down the absorption of sugar into the bloodstream.
• Improves Heart Health: Green gram is rich in fiber, potassium, and magnesium, which help lower cholesterol levels and reduce the risk of heart disease.
• High in Antioxidants: Green gram contains various antioxidants like phenolic acids and flavonoids, which help protect cells against damage.
• Enhances Bone Health: Green grams contain minerals like calcium, magnesium, and phosphorus, which are essential for maintaining strong and healthy bones.
• Boosts Immunity: Green gram is packed with vitamins and minerals that support a healthy immune system and reduce inflammation and oxidative damage.

Ways to Include in Your Diet

There are many simple ways to incorporate green gram into your diet:

• It can be cooked into a lentil curry (dal) and eaten with rice or roti.
• Sprouted green gram can be used in salads and sandwiches.
• It can be added to soups and stews.
• It can be ground into a batter and used to make dosas (thin pancakes).

Green gram is a versatile food and can be incorporated into a variety of dishes.