Do You Know Yellow Moong Dal Benefits? 4th one is Surprising!!!
This article contains information on moong dal benefits, nutrition, yellow moong dal benefits, green moong dal benefits, etc.
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Yellow moong dal tastes delicious, but how many of you know yellow moong dal benefits health. We all can notice that moong dal is in use in every home, therefore knowing all about it becomes necessary. In India, yellow moong dal has its use in cooking a variety of dishes like halwa, dal, khichadi, etc. These are the best way of utilizing moong dal nutrients in your regular life.
If you are curious to know about yellow moong dal benefits, then you are at the right place. Health-related benefits include many factors such as weight loss, heart health, rich nutrition, boosts blood circulation, etc. Following are the headings that contain all relevant information about the yellow moong dal benefits. Go through it thoroughly to know the best about moong dal.
Table of Contents
What is moong dal?
Moong dal is a bean the size of 1/4th of an inch. They can be olive green color known as green moong dal, and the mustard yellow beans are known as yellow moong dal. It has a sweet flavor, soft texture, and easy to digest. To state more about moong dal, let us discuss it in detail.
Nutrients in dal are rich and healthy. Moong dal is rich in fiber and low in fat.
2. About Moong Dal
Two different types of moong are yellow and green. Let us know about moong dal nutrients and benefits. Protein in Mung dal is about 14 grams, and dietary fiber includes 15.4 grams. Calories in Moong dal are about 212 calories.
It is a point to note that moong dal is rich in vitamins, carbohydrates, protein, etc. Therefore, it offers a good deal of health and skin-hair benefits. Moong dal information is as follows.
3. Yellow moong dal
These are the yellow beans of moong that are white from inside. Calories in moong dal in one spicy serving are 72 calories.
This dal does not demand soaking for hours and is suitable for direct cooking. One cup of cooked dal contains less than 1 gram of fat. Well, there are several varieties of dishes that can cook from this yellow moong dal.
One of the most loved and preferred delicacies is fried and salted one. Children prefer it this way, but as adults, you must know that it is now the healthiest version of eating moong dal for benefits.
4. Moong Dal Nutrition Facts (Yellow)
Fifty grams of yellow moong dal is about one-fourth cup.
- Calories in yellow moong dal are 174 g, and yellow moong dal protein is 12.2 grams.
- The carbohydrate in dal is 29.5 grams.
- The fat is 0.6 grams, and fiber is 4.1 grams.
Yellow Moong Dal Benefits
There are many misconceptions about moong dal health benefits. It does not have any side effects, but if one consumes much higher than regular consumption, it causes some problems. Yellow Moong dal benefits do not get altered by adopting different methods of cooking. One can consume it or raw or cook it in any suitable manner. This page consists of all information that you should look at about the benefits of moong dal.
Yellow moong dal protein and other nutrients are beneficial for the body in different ways. It prevents proper nutrition for each cell in the body.
1. Cells and tissues
Other than glucose, cells also need protein, zinc, calcium, and iron for their continuous growth and maintenance. Carbs in moong dal let cells nourish. Just one-fourth of a cup is enough for providing 12.2 grams of protein, 37.5 milligram of calcium, and 1.95 milligrams of iron.
2. Heart benefits
The fiber in yellow moong dal is around 4.1 grams in one-fourth cup. It is the reason for control in the deposition of cholesterol in the heart. This well-managed cholesterol will prevent complications like heart stroke, pain, etc. It is not a source of fat. Therefore, there is no worrying about fat.
3. Skin purpose
Since moong dal nutritional facts state that it contains zinc 1.4 mg, protein 12.2 mg, and iron of about 1.95 mg, it helps to maintain elasticity in the skin and rejuvenate it. If one wants to have wrinkle-free and glowing skin, then yellow moong dal is a good option.
4. Red Blood Cells Nourishment
It is seen that moong dal is a reliable source of iron. It helps to build red blood cells. It eventually increases red blood cells and hemoglobin levels. It can prevent a serious problem because if the red blood cells count or hemoglobin level will decrease, then body parts will fall short of oxygen and nutrients. It will cause signs of fatigue, exhaustion, and irritation. Moong beans are a reliable source for increasing red blood cells.
5. Regulates blood pressure
Yellow moong dal contains fiber, potassium, and magnesium that effectively help in regulating blood pressure and soothing nerves. Other than this nutrient, people having a problem with hypertension should also think of considering sodium. One can avoid eating leafy vegetables to prevent intake of sodium, but still controlling salt is not that easy. Try to adopt low salt recipes involving moong dal.
6. Prevent Diabetes
The moong dal beans are known to be naturally low in the glycemic index. It is the reason that sugar levels are under control. All one needs to remember is that prevent taking moong dal in the form of fried kachori. Over this one can choose moong dal oats with several vegetables. It will satisfy nutrient and hunger requirements. It is one of the best yellow moong dal benefits.
7. Moong Green Dal
These are small beans of green color cultivated since ancient times. These beans are sold fresh in the market as dried beans or slightly sweet sprouts. Mung nutrition is versatile, usually taken in salads, soups, and stir-fries.
Green gram nutritional value is high. It is a medical belief that it aids many ailments. Therefore, the benefits are mandatory to know.
Finding ways to include moong dal to your diet? Here are the ways on what you can do with your moong dal.
Green Moong Nutrition
Green gram nutrition facts are here given below. Green moong is rich in vitamins and minerals. One cup that consists of seven ounces, or 202 grams, has the nutritional profile as follows:
- It contains 212 g calories, fat is 0.8 g, protein content in moong dal is 14.4 g, and fiber 15.4 grams.
- Green gram contains carbohydrates of around 38.7 grams, and fiber is 15.4 grams.
- It contains folate, manganese, magnesium, vitamin B1, phosphorus, iron, copper, potassium, zinc and B2, B3, B5, B6, and selenium.
- It is rich in essential amino acids such as phenylalanine, leucine, isoleucine, valine, lysine and arginine.
- Anti-nutrients can reduce mineral absorption as zinc, magnesium, and calcium.
Green Gram Health Benefits
There are many health benefits of green gram and they are listed as follows. These dal benefits are not only related to internal health, but it has many external benefits that relate to skin, hair, etc.
1. Chronic Diseases Risk
There are many risks in healthy oxidants that include phenolic acids, flavonoids, caffeic acid, cinnamic acid, etc. These antioxidants help to neutralize potentially harmful radicals.
Green dal has a high level of antioxidants as compared to regular moong beans. These levels of antioxidants can prevent chronic diseases.
2. Prevents heat stroke
In many Asian countries, it is seen that mung bean soup is commonly taken on hot summer days. It is believed to have an anti-inflammatory property that is responsible for preventing heat stroke, thirst, and high body temperatures. It is one of the best drinks that can be consumed directly.
Green gram nutrients help to defend cells against all free radicals’ injury that forms during heatstroke.
Researchers have found out that green gram beans contain antioxidants that are vitexin and isovitexin that can protect free radical damage occurring during heatstroke.
Much research in this area is required to make a perfect health recommendation.
3. Reduce Heart Disease Risk
High cholesterol is termed LDL Bad cholesterol. It is responsible for raising your risk of heart disease.
Many types of research depict that moong beans have properties that can reduce LDL cholesterol. It protects LDL particles to interact with unstable free radicals.
Around reviews from 26 studies say that eating one daily serving of green grams has significantly lowered blood LDL cholesterol levels.
Other studies reveal that a diet abundant in green gram calories can reduce blood LDL cholesterol levels by approximately 5 percent.
It is known that high cholesterol levels cause heart diseases, but there are no cholesterol levels.
4. Reduce Blood Pressure Problems
It is a common estimation that around 1 in every 5 people have problems with high blood pressure. It is a high-level problem that produces a risk of heart diseases that is the leading cause of death in the entire world.
The moong beans are a rich source of potassium, moong, and fiber. Beans have lowered the risk of high blood pressure in both adults having high blood pressure or not.
Green dal is capable of suppressing enzymes that raise blood pressure in humans. A higher intake of beans can never make you have high blood pressure problems.
5. Helps in digestive issues
Moong dal consists of a large variety of nutrients that are beneficial for digestive health. For one, they are high in fiber that provides an impressive 15.4 grams per 220 grams. It contains an amount of soluble fiber called pectin. It can help in keeping bowels regular by speeding up the food movement in the gut.
It also contains resistant starch. It helps to nourish healthy gut bacteria. These bacteria can digest and turn into short-chain fatty acids that are butyrate.
Calories in moong dal are responsible for causing flatulence than those of the other beans. It promotes digestive health and bowel movements in the gut.
6. Reduce blood sugar levels
It is not an unknown fact that if blood sugar level increases to a high extent, then it can be a serious problem. It is the main characteristic of diabetes and chronic diseases. It is usually prescribed by health professionals to keep lower blood sugar levels.
The moong beans are high in fiber and protein, which helps in slowing the release of sugar in the bloodstream of the body. It possesses several characteristics that help to keep low blood sugar levels. The antioxidants in beans help insulin in the body to work more effectively.
7. Green Gram for weight loss
Green gram for weight loss is an effective diet. Moong pulse is rich in fiber and protein that is responsible for weight loss. Protein can suppress hunger hormones that reduce hunger. This curbs your daily diet intake, thereby causing you to slash calorie intake that aids weight loss.
In the reviews from nine studies, it has been noticed that people feel a fuller stomach of about 31 percent through eating beans.
8. Moong Dal benefits weight loss
Hormones such as ghrelin raise fullness hormones such as peptide YY, GLP-1, and Cholecystokinin. Rather than eating other staple food one should adopt eating moong pulse for effective weight loss.
9. Support Healthy Pregnancy
When it comes to pregnancy, women are usually advised to eat a high number of folate-rich foods. It is seen that folate is responsible for the optimal growth and development of the embryo. Some women do not take enough folate that involves a high risk of birth defects.
Beans are high in iron, protein, and fiber that every woman needs more during pregnancy state. Pregnant women should avoid eating because this has not sprouted moong benefits. It is because many bacteria can be the cause of infection.
One should take cooked beans and sprouts for safe consumption.
10. Skin Benefits
Yellow moong dal benefits are beneficial in skin and hair problems. The problems include rejuvenating skin and hair, moistening and maintaining the elasticity of the skin, etc.
Try not to prefer the fried version of this dal because that becomes less nourishing. Read all reviews, benefits, the number of calories, fats, carbohydrates, proteins, etc.
Uses of Green Gram or Yellow Moong
There are many ways to use green dal in recipes. Trying out delicious recipes has to be a good one. The dishes that are deliciously made from moong dal are as follows.
1. Yellow Moong Dal Dosa
You can always try dosas with different flavors using different batters that have varied flavors. Not only can the taste and aroma of the dosa can vary, but the texture can also vary. Try dosa made from moong dal along with sambar and chutney. It tastes delicious.
2. Dal Chillas
If you can think of something innovative to gain yellow moong dal benefits, then make thin and savory pancakes. They taste so delicious that you might ask for it every time.
It is a tasty breakfast that is a batter of mixed dals that is perked up with ginger, green, chilies, and other tasteful ingredients. It requires soaking for an hour and no fermentation. Therefore, it can be cooked anytime when one wants to. It has the same recipe exactly like, besan chilla or kand chilla.
It is an easy recipe to make and relish that with hot green chutney. Make sure to serve the chillas immediately as soon as they are cooked. Serve it hot with a spicy chutney. It will be a delicious and healthy breakfast.
3. Methi Moong Dal Sabzi
It can be easily noticed that sometimes simple recipes are more delicious than spicy ones. It is one such example. It is an easy recipe that combines iron-rich leaves of fenugreek along with moong dal protein. You can ultimately realize that the smell of this delicious sabzi will draw your family members out to the table.
4. Moong Dal Khichadi
Khichadi is one of the most common dishes used in homes. It is capable of comforting a tough day. It is easy and quick to cook but still, it is satiating, nutritious, and also very tasteful. This dish is an ideal one for people with diabetes and high cholesterol. It can be spiced with several spices that are Indian and tastes best that are served hot along with a bowl of curds. It brings out the best yellow moong dal benefits.
5. Moong Dal Chaat
Try to make a dish with splashing colors and flavors along with moong dal. You can add vegetables like carrot, mango, and spring onions that are combined with moong dal and herbs like mint and coriander.
It is a refreshing chaat which is made up of fresh and juicy vegetables with quick and aromatic tampering. Before serving it properly, you can refrigerate it a few times and retain its crispness.
6. Moong Dal
This dal is not usually liked by many people because of its appearance. It is actually among those dishes which are beautiful. It is a delicious and nutritious dish. It is one of the easiest dals to cook and digest. This is one of the best ways to get nourished with protein in moong dal, carbohydrates in moong dal, etc.
It provides a high number of proteins and irons.
7. Moong Dal Nimki
This moong dal nimki is a snack which is Bengali in culture. It is one of the best crispy snacks to have during tea time. It is made with a combination of whole wheat flour and yellow moong dal. It also uses sesame seeds with coriander and other ingredients. It includes high yellow moong dal benefits in the diet. This healthy dish is cooked on tawa using very little oil.
One will be surprised to know how tasty and crispy it turns out to be. These are baked snacks with high crisp.
8. Moong Cutlet
It is a beaten rice poha, which is made in an iron pounder that contributes to its iron content. These yummy cutlets are packed with iron richness. For absorption of iron, one should add lemon juice to the dish. It is a good dish to try, which is very innovative along with the health benefits of green gram.
9. Khichadi with Bajra and Green Moong Dal
It is a source of proteins of high quality which is used for vegetarians. It is like a combined cereal with a pulse. It is served along with curd. It is made up of simple ingredients like bajra, green moong dal, ghee, and other Indian spices. It is a good food to take on weekdays. Try to use ghee and jeera only for good flavors.
It is a good alternative to keep your body warm in the winter season that helps to absorb nutrients and builds muscle tissue. This dish gives a great mouthfeel. You can also serve it with papad and pickle to have the best combination. This dish makes it rich in achieving yellow moong dal benefits.
10. Oats moong Dal
This dish is synonymous with Khichadi, which is nourishing and homely food. It has a combination of high fiber oats with yellow moong dal. It adds a welcome crunch to the dish while bringing the goodness of fiber and antioxidants. It is a perfectly spiced recipe.
11. Moong Dal Soup
It is a wonderful vitamin C source, which is a powerful oxidant. It protects blood vessels that perform radical damage. This nourishing is healthy, which is a great choice for those with people with high blood pressure. It has plenty of fiber and protein. Try moong dal with other soups like carrot and bell pepper soup.
12. Oats Moong Dal Tikki
If you want to fascinate your taste buds, then you can think of treating it with this moong dal Tikki. It makes a delicious and tasteful evening snack. You can serve this oat moong Tikki with a healthy green chutney. To make it involve many more yellow moong dal benefits, you should make sure that you should over boil the dal and then grind it into a coarse paste. Then make it with a runny consistency.
13. Moong Dal Idli
This is a delicious breakfast option that combines with a variety of pulses and vegetables. Remember this idli is heavier than the regular idli of rice. The same batter can be utilized to make pancakes as well.
14. Moong Dal Kachori
Last but not the least, how can we forget the most popular dish made from moong dal? Moong dal kachori is a very popular loved street food snack.
All the above information is dependent on yellow moong dal benefits, green moong dal benefits, protein, carbohydrates, etc. All the research on yellow moong dal can make you know the best about it so that you may decide the amount of consumption that is sufficient for your family.
Moong dal in India is a utility in every kitchen. Dals are rich sources of protein and carbs, but yellow moong dal benefits are highly appreciable. Try to include a sufficient amount of moong dal in your regular diet to make the most of the yellow moong dal benefits.
Frequently Asked Questions
Here we have answered a few interesting FAQs about yellow moong dal.
Yellow moong dal, when consumed under the daily recommended value, can be a part of your everyday diet as it has high protein content.
Being rich in fiber, protein and folates make it a better choice for diabetic people.
Moong dal is easier to digest compared to other dals, like chana dal or toor dal.
Yellow moong dal has high protein content and other essential nutrients.