Mung Beans are legumes that are grown in East and Southeast Asia. They are used in both savory and sweet dishes. Learn more about Mung Beans and their nutritional benefits. You may be surprised that the mung bean has a high protein content! It also has an abundance of vitamins and minerals.
Mung beans are a popular ingredient in Asian cuisine
What Are Mung Beans?
Mung beans are a popular ingredient in Asian cuisine. They have a mild, slightly sweet flavor and can be used in savory and sweet dishes. In addition to being a delicious source of protein, it also makes for a great addition to salads and stir-fries.
Mung beans are highly nutritious and a good protein source for a plant-based diet. They also contain fiber and iron and are low in saturated fat. In addition, mung beans are highly antioxidants and can help protect the body against chronic diseases. They're also an excellent source of carbohydrates and protein and are great for your heart, muscles, and bones.
Moreover, Mung beans are an excellent source of B vitamins essential for many bodily functions. These vitamins also help maintain the health of the brain. They are also a good source of vitamin B-9, known as folate. Folate is essential for DNA synthesis and helps prevent some congenital disabilities.
Nutrition Facts of Mung Beans
A cup of mung beans contains about 31 calories and three grams of protein. It also has two grams of fiber. These nutrients are essential for healthy digestion. In addition, these beans are high in magnesium, which is necessary for proper heartbeat and nerve function. They also help repair muscle tissue, which is particularly important for physically active people.
Nutrition facts for 100 grams (3.5 ounces) of Mung Beans include:
- Calories 347
- Fat: 1.2 g - 1% of the Daily Value (DV)
- Sodium: 15 mg
- Potassium: 1,246 mg - 35% of the DV
- Carbohydrates: 63 g - 21% of the DV
- Fiber: 16 g, 64% of the DV
- Protein: 24 g - 48% of the DV
- Vitamin C: 8% of the DV
- Iron: 37% of the DV
- Vitamin B6: 20% of the DV
- Magnesium: 47% of the DV
- Calcium: 13% of the DV
Vitamins and Minerals
Mung beans contain a high concentration of protein fragments, known as peptides, which benefit the heart and circulatory system. Peptides decrease the constriction of blood vessels and reduce blood pressure. Recent studies have also shown that regular consumption of legumes like mung beans may reduce the risk of death. They are also a good source of antioxidants, which protect against cancer development. Antioxidants also help the body defend against DNA damage and harmful cell mutations.
In addition, Mung beans are nutritionally balanced, providing a high content of protein, fiber, folate, complex carbohydrates, and beneficial enzymes. They are also a good source of copper and zinc. In addition, mung beans contain several antioxidants, neutralizing free radical activity. Free radical damage has been linked to numerous health problems, including chronic inflammation and heart disease.
Mung beans can be eaten raw or cooked. They can be consumed in salads, curries, or tomato sauce. As a vegetable, they are low in fat and calories. They are rich in fiber, B vitamins, and vitamin C. They can also be used in a ketogenic diet.
Mung beans also contain plenty of fiber and are good sources of protein and amino acids. These nutrients help keep your arteries healthy and prevent plaque formation.
Health Benefits of Mung Beans
Mung beans are an excellent food for a healthy diet. They contain high amounts of phosphorus and manganese, which support connective tissue growth. They also contain magnesium, which helps maintain the normal functioning of nerves. Aside from their many health benefits, mung beans are also gluten-free, which makes them an excellent choice for people with celiac disease.
Aside from being rich in protein, mung beans are also an excellent source of fiber. They are also high in potassium, which helps regulate water in the body. Mung beans are also a good source of folate, a nutrient that helps maintain healthy blood sugar levels.
Moreover, mung beans are easy to digest. They are also loaded with vitamins and minerals. Mung beans are an excellent food to include in your diet if you're trying to eat a more plant-based diet. However, while they contain a wide range of vitamins and minerals, they need to be a complete source of nutrition. It would help if you aimed to consume various plant-based foods to get all the nutrients you need.
Mung bean polyphenols have anti-inflammatory effects. This helps to prevent cancer by preventing the growth of tumor cells. Furthermore, mung bean polyphenols have anti-bacterial and anti-fungal properties.
Moreover, the testa of the mung bean contains more d-chiro-inositol. This compound inhibits the activity of transforming growth factor beta, a protein that can damage the body. Because it works as an inhibitor of the growth factor, it may help treat diabetic nephropathy. Another benefit of mung beans is that they are rich in vitamin B1. This vitamin helps the body convert food into energy and helps maintain a healthy attitude.
Mung bean is an excellent natural treatment for acne. The phytonutrients in the bean can help fight bacteria, reduce inflammation, and improve immunity. Mung bean extracts can also be used to treat sunburn and restore the shine of dull hair. Mung bean pastes are also effective for the digestive tract and aid weight loss.
Side Effects
Mung beans, those tiny green powerhouses of nutrition, are truly remarkable. They're packed with essential vitamins and minerals, and their consumption can bring a world of benefits to your health. However, just like anything else, mung beans also have a few side effects that we should be aware of.
- Gas and bloating: Mung beans contain complex carbohydrates that are not easily digested by the body, producing gas in the digestive system. This can cause discomfort, bloating, and flatulence, especially if consumed in large quantities or by individuals with sensitive digestive systems.
- Allergic reactions: While rare, some people may be allergic to mung beans. Allergic reactions can range from mild symptoms like itching, hives, or swelling to more severe reactions such as difficulty breathing or anaphylaxis. If you experience allergic symptoms after consuming mung beans, seek medical attention immediately.
- Gout risk: Mung beans contain purines, substances that can be broken down into uric acid. Consuming large amounts of purine-rich foods, including mung beans, can increase uric acid levels in the body, potentially leading to gout attacks in individuals already predisposed to the condition. People with a history of gout should moderate their intake of purine-containing foods.
- Digestive discomfort: Some individuals may experience digestive pain or stomach upset after consuming mung beans. This could manifest as diarrhea, stomach cramps, or nausea. These symptoms are usually temporary and subside on their own.
- Interference with medication: Mung beans contain compounds that can interfere with certain medications. For example, they include vitamin K, which can affect blood-thinning drugs like warfarin. If you're taking any medication, particularly ones with known interactions, it's essential to consult your healthcare provider before significantly changing your diet.
Discover the hidden dangers of mung beans and how risks like microbial contamination and antinutrients can impact your health.
Tips on Including Mung Beans in Meal
If you want to include mung beans in your meals, you can use them in various ways, from salads to stir-fries. These tiny green beans are a part of the legume family and are native to India. They have a mild, sweet flavor and are also a good fiber and B vitamins source. Many people use them in cooking, and you can easily sprout them yourself.
Combine mung beans with celery, avocado, almonds, and green onions for a tasty meal. Sprinkle with salt and pepper and serve. You can also add other ingredients, such as lemon juice, olive oil, or a sprinkle of parsley.
Mung beans are easy to cook and don't require soaking. After simmering for about 25 minutes, they're ready for mealtime action. They are an excellent addition to stir-fries, curries, and entree salads. You can also use sprouted mung beans in a Mediterranean salad or a bean bowl.
