Moong dal or green gram dal is very commonly used in every house of India. Dal contains a sufficient amount of nutrients and adds variety to the plate no matter how’s it prepared. It is used to prepare normal dal, khichdi as moong dal khichdi or chilla in north India (just like dosa), moong dal namkeen as snacks, moong dal halwa as dessert. Moong dal sprouts are also full of nutrition. Moong dal is very helpful for those who are on a strict diet because of its very low-fat content. It belongs to the legumes family. Green gram dal is inborn to India, afterward, it spreads to other parts of Asia. It is derived from mung beans that are known for their excellent health benefits. It can be used either split or whole. It is easily cooked and doesn’t require long to get soaked.
Nutrient value – It is an excellent means of nutrition amongst our dishes.
100 gms of boiled moong dal contains – calories 105, fat – 0.4 gms, protein – 7 gms, carbs – 18 gms, fiber – 8 gms, folate – 40% of RDI, manganese – 15% of RDI, magnesium – 12% of RDI, vitamin B1 – 11% of RDI, phosphorous – 10% of RDI, zinc – 5% of RDI, iron – 16% of RDI.
RDI – Recommended dietary intake or daily intake. It is the daily intake level that is sufficient to meet the nutrients requirements of healthy individuals for a particular age and gender.
Other than this it is also rich in essential amino acid like phenylalanine, leucine, isoleucine, lysine, arginine.
Why we should incorporate moong dal in our diet
Weight loss – Moong dal is full of fiber and protein. As fiber keeps you full, protein helps in repairing the cell. Dal along with rice is a complete meal for those who are on diet.
Helpful in diabetes – It has a low glycemic index. The GI of this dal is 38, good for diabetics. Moong dal is also rich in magnesium, a protein that helps to get down blood sugar levels in the body.
Reduces BP – Studies show that taking a diet rich in potassium, magnesium, and fiber helps to lower the risk of BP.
Prevents heat stroke – This is very common on summer days. Moong dal is anti inflammatory and useful in protection against sunstroke, high body temperature, and thirst. Moong dal soup is of an important beneficiary to keep body hydrated and antioxidants present can help to protect cells from free radicals.
Useful in pregnancy – As it is rich in folate, it is good for pregnant women as a healthy meal option. Folate rich food is good for growth and development of the fetus. Moong dal is also full of other essential nutrients during pregnancy such as iron, protein.
Improves digestion – It helps in the easy movement of food in digestive tract because of the presence of soluble fiber ‘pectin’ thereby helping bowel regulation. Other than this, it also contains soluble starch that helps to regulate the growth of gut bacteria. It is light and easily digested.
Credits: medicircle.in
