Table of Content
- What are moong dal sprouts?
- Moong Dal Sprouts
- How to Grow Sprouts at Home?
- Why is sprouting healthy?
- Health benefits of moong dal sprouts
- The Bottom Line
What are moong dal sprouts?
Vigna radiata is the scientific name for mung beans. In Hindi, it is referred to as sabut mung and is also referred to as green gramme and moong dal in Hindi. These little dark green beans are necessary for a variety of Indian dishes. Moong dal sprouts and mung bean sprouts are common ingredients in stir-fries, salads, and as toppings or garnishes in Southeast Asian countries.
Moong is regarded as tridoshic in Ayurveda. It means it balances the three doshas—vata, pitta, and kapha—present in the human body. Additionally, these beans are among the easiest to digest.
A great source of plant-based protein is mung beans. They are also a good source of dietary fiber and other minerals. Mung beans’ antioxidant enhances the qualities because it increases some of the nutrients, such as Vitamin C, that are present in them. You can reach out to Shiva Shakti to get all the additional information related to moong dal sprouts.
Moong Dal Sprouts
Do you recall the times when you used to watch impatiently for the water-soaked chickpeas and moong dal to split open into little tail-like structures? As a child, did you find it fascinating? Sprouts may be a very beneficial addition to your daily meals and the process is known as sprouting. There is a method to get it correctly, even though there are many different legumes to pick from. Although sprouting may seem like a simple operation, it requires the proper method and cares to extract all the benefits.
Sprouting is essentially the process of germination and subsequent raw consumption of seeds and legumes. A young sprout emerges when a seed is submerged in water for a predetermined period of time, indicating that the seed has germination. Grain, legumes, and bean sprouts are extremely nutrient- and health-rich. The application of water softens grain outer membranes, enabling sprouting.
How to Grow Sprouts at Home?
Simply soaking sprout seeds in water in a jar or other plastic container will yield sprouts. Regularly soak the seeds for ten hours over the course of three to five days, filter them, and then add fresh water to replace the used water. Germination begins on the first day of sprouting and gets stronger over the course of about a week.
When your sprouts are fully grown, take them out of the sprouting container and submerge them in a basin of ice water. To remove the sprouts’ tan outer hulls, gently compress them. The hulls will float to the surface of the water and are simple to remove by skimming. Continue doing this until there are almost no hulls remaining. Your sprouts are ready to consume or store in the refrigerator once you’ve finished this process.
Read More: Indian Street Food: A Flavourful Delight
Why is sprouting healthy?
Sprouting typically enhances the nutrient value of grains, legumes, or beans. These include some anti-nutrients like phytic acid, which binds up essential minerals. Additionally, it blocks the digestive enzymes in our bodies that are responsible for gas and indigestion. Diet Clinic nutritionist Sheela Sehrawat in New Delhi adds, “Sprouting improves digestion and boosts the nutritional content of the nutrients. Young sprouts have 10 to 100 times more glucoraphanin, an enzyme that shields the body from substances that cause cancer. Additionally, it offers antioxidants and boosts chlorophyll activity, which aids in cleansing your body by increasing oxygen levels in the body.”
Health benefits of moong dal sprouts
Legumes are a family, and little, green mung beans (Vigna radiata) are one of them. They have been raised since the beginning of time. Moong Dal Sprouts first appeared in India, but they eventually spread to China and a number of Southeast Asian nations.
These beans have a pleasantly sweet flavor and you can buy fresh, as sprouts, or dried. Most health food stores carry them even though they are less prevalent in the US. You can use Mung beans in a variety of dishes, including salads, soups, and stir-fries. They are nutrient-rich and are thought to treat a number of ailments. Shiva Shakti found out about the few benefits of consuming Moong Dal Sprouts.
Here are 10 advantages of Moong Dal Sprouts for health.
1. Packed With Healthy Nutrients
Minerals and vitamins abound in mung beans.
Boiling one cup (7 ounces or 202 grams) of mung beans yields:
- Calories: 212
- Fat: 0.8 grams
- Protein: 14.2 grams
- Carbs: 38.7 grams
- Fiber: 15.4 grams
- Folate (B9): 80% of the Reference Daily Intake (RDI)
- Manganese: 30% of the RDI
- Magnesium: 24% of the RDI
- Vitamin B1: 22% of the RDI
- Phosphorus: 20% of the RDI
- Iron: 16% of the RDI
- Copper: 16% of the RDI
- Potassium: 15% of the RDI
- Zinc: 11% of the RDI
- Vitamins B2, B3, B5, B6, and selenium
These moong dal sprouts are one of the best plant-based sources of protein. In addition to several other crucial amino acids, these include phenylalanine, leucine, isoleucine, valine, lysine, and arginine. Essential amino acids cannot be produced by the body on their own.
It’s important to keep in mind that when mung beans are also ingested in this manner, sprouting alters their nutritional profile. Beans that have been sprouted have fewer calories, more free amino acids, and more antioxidants than beans that have not been sprouted. Phytic acid, an antinutrient, is also reduced by sprouting. The absorption of minerals like zinc, magnesium, and calcium may be hampered by antinutrients.
2. High Antioxidant Levels Could Lower the Risk of Chronic Disease
The beneficial antioxidants phenolic acids, flavonoids, caffeic acid, cinnamic acid, and others can be found in abundance in mung beans. Antioxidants have the ability to neutralize free radicals, which are potentially harmful molecules.
When present in large concentrations, free radicals can interact with biological components and wreak havoc. This damage has been related to chronic inflammation, heart disease, cancer, and other diseases. Mung bean (moong dal in Hindi) antioxidants have been demonstrated in test tubes to be able to prevent the free radical damage linked to the growth of cancer in the stomach and lung cells.
Unexpectedly, sprouted mung beans appear to have an even better antioxidant profile and may contain up to six times as many antioxidants as regular mung beans. The majority of research on the disease-fighting potential of mung bean antioxidants, however, has been conducted in test tubes. More human research is needed before recommendations may be made.
3. Vitamin E and Isovitexin Antioxidants Could Prevent Heat Stroke
Many Asian countries enjoy mung bean soup throughout the summer. This is because mung beans (moong dal in Hindi) are known to have anti-inflammatory properties that help to fend off illnesses like heat exhaustion, high body temperatures, and dehydration.
However, many experts question if mung bean soup is any healthier than drinking water considering that staying hydrated is essential for avoiding heat stroke. Mung beans also contain the antioxidants vitexin and isovitexin. According to animal studies, the antioxidants in mung bean soup may really help shield cells from harm by free radicals that form during heat stroke.
As a result, more research, ideally in humans, is required before providing a health recommendation in the field of mung beans and heat stroke.
4. May Lower “Bad” LDL Cholesterol Levels, Reducing Heart Disease Risk
Your risk of heart disease may increase if you have high cholesterol, particularly “bad” LDL cholesterol. Mung beans may be able to reduce LDL cholesterol, according to interesting research.
Antioxidants from mung beans, for instance, have been shown to reduce blood LDL cholesterol and protect the LDL particles from contact with unstable free radicals in animal studies. A review of 26 studies found that eating one daily serving (about 130 grams) of legumes, such as beans, significantly lowered blood levels of LDL cholesterol.
A diet high in legumes (apart from soy) can lower blood LDL cholesterol levels by about 5%, according to another study of 10 trials.
5. Rich in Potassium, Magnesium, and Fiber, Which May Reduce Blood Pressure
In America, high blood pressure affects one in three people, according to estimates. High blood pressure is a serious health problem since it raises your risk of getting heart disease, the leading cause of death worldwide. Mung beans may help decrease blood pressure.
They are an excellent source of potassium, magnesium, and fiber. In studies, each of these nutrients has been linked to a noticeably lower risk of high blood pressure. An analysis of eight studies found that people with and without high blood pressure who consumed more legumes like beans also experienced lower blood pressure.
Intriguing studies have discovered that some mung bean proteins can block the enzymes that naturally raise blood pressure in test-tube and animal trials. It is currently uncertain how much of an effect these proteins might have on blood pressure levels in people.
6. Mung beans’ fiber and resistant starch may benefit digestive health.
Mung beans have a variety of nutrients that are great for preserving gut health. They offer an astounding 15.4 grams of fiber per cooked cup, which is one advantage (202 grams). Pectin, a particular type of soluble fiber present in mung beans, hastens the movement of food through the digestive tract, assisting in maintaining regular bowel movements.
Resistant starch is present in mung beans, just like other legumes. Like soluble fiber, resistant starch encourages the development of healthy gut microbes. The bacteria convert it into short-chain fatty acids, especially butyrate, after that.
Studies show that butyrate improves gut health in a variety of ways. For instance, it can support colon cells, improve gut immunity, and maybe lower your risk of getting colon cancer. Additionally, compared to other legumes, mung bean carbohydrates seem to be easier to digest. Mung beans are hence less likely than other types of legumes to cause flatulence.
7. The Nutrients May Lower Blood Sugar Levels
High blood sugar can be a major health issue if it is not handled. It is a crucial component of diabetes and has connections to other chronic illnesses. As a result, doctors advise patients to maintain normal blood sugar levels.
Mung beans have many characteristics that help to reduce blood sugar levels. They are high in protein and fiber, which slows the absorption of sugar into the blood. Animal studies have also shown that the mung bean antioxidants vitexin and isovitexin lower blood sugar levels and increase insulin effectiveness.
8. Suppressing Hunger and Increasing Fullness Hormones May Promote Weight Loss
Protein and fiber-rich mung beans can help in weight loss. Studies have shown that ghrelin and other hunger hormones are inhibited by protein and fiber.
More study has shown that both nutrients can encourage the synthesis of hormones that make you feel full, such as peptide YY, GLP-1, and cholecystokinin. Lowering your calorie intake and decreasing your hunger, may help you lose weight.
In fact, a study of nine studies indicated that eating legumes like beans made participants feel 31% fuller on average than eating other dietary staples like pasta and bread.
9. Mung beans’ folate content can promote a healthy pregnancy.
A pregnant woman eats a lot of foods high in folate. Low folate consumption, is a problem for most women, as it leads to an increase in the risk of birth anomalies. 80% of the RDI for folate is provided by one cup of cooked mung beans (202 grams). Additionally, they are a good source of fiber, protein, and iron, all of which are nutrients that pregnant women need more of.
However, pregnant women should avoid eating raw mung bean sprouts since they can contain bacteria that could infect a person. Sprouts and drained beans ought to be secure.
10. Flexible and Simple to Include in Your Diet
Delicious, adaptable, and simple to incorporate into your diet are mung beans. They can be useful in place of most other beans in dishes including curries, salads, and soups. These beans have a mildly sweet flavor, and Asian desserts frequently use them as a paste. Simply boil the beans for 20 to 30 minutes or until they are fully cooked. As an alternative, you can cook them for around five minutes in a pressure cooker.
You can eat mung beans raw, cooked, or sprouted. Hence the sprouting beans go well with curries and stir-fries. At Shiva Shakti, you may find instructions on how to sprout mung beans and other legumes.
The Bottom Line
Chickpeas aren’t just a delicious component of chili and a necessary component of hummus. With their abundance in vitamins, minerals, fiber, and protein, they are also incredibly healthful. These characteristics may reduce your risk of chronic diseases like cancer and heart disease while assisting you in maintaining appropriate weight control, blood sugar control, and cognitive performance. Try roasting chickpeas as a snack or include them in a salad, to begin with them.