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Mung beans — a type of small, green legume in the same plant family as peas and lentils — is a high source of protein, fiber, antioxidants and phytonutrients.
While mung beans may be new to most people in the U.S, they’ve been a part of traditional Ayurvedic diets in India for thousands of years. These days, mung beans are beginning to pop up in protein powders, canned soups and in restaurant dishes state-side.
Mung beans are a high source of nutrients including: manganese, potassium, magnesium, folate, copper, zinc and various B vitamins. You can find mung beans in dried powder form, as whole uncooked beans, “split-peeled” form (just like you’d find split green peas), as bean noodles, and also as sprouted seeds (which are the kind you’d see used on sandwiches or salads). Because of their high nutrient density, mung beans are considered useful in defending against several chronic, age-related diseases, including heart disease, cancer, diabetes and obesity. As you’ll come to learn, mung beans are one of the healthiest sources of plant protein there is when you consider how many other nutrients they contain in addition to amino acids (the building blocks of proteins).
If you choose to sprout mung beans and eat them raw, each cup will only have about 31 calories and will provide about three grams of protein and two grams of fiber. One 2011 study published in the Journal of Human and Experimental Toxicology found that mung beans are highly effective at inhibiting LDL “bad” cholesterol oxidation.
Mung beans nutrition include the ability to fight another significant cardiovascular disease risk factor: high blood pressure. The researchers believed that mung beans’ anti-hypertensive effects might be due to their high concentration of protein fragments known as peptides.
High levels of amino acids — oligosaccharides and polyphenols — in mung beans are thought to be the main contributors to their antioxidant power that can fight cancer development. A 2012 study done by the College of Food Science and Nutritional Engineering at the China Agricultural University showed that mung beans’ antioxidant capacities are mainly derived from vitexin and isovitexin, two types of protective flavonoids that have high free-radical scavenging abilities. Strong evidence exists that mung beans nutrition has a significant anti-diabetic effect and can naturally help prevent or treat cases of type 2 diabetes.
Mung beans nutrition includes a very impressive amount of protein for a plant, with about 20–24 percent of their chemical structure being amino acids (protein), according to the Department of Chemistry at the Harbin Institute of Technology China.
Mung beans nutrition is also rich in other essential amino acids, including leucine, isoleucine and valine, which can be combined with other plant sources (like whole grains or some vegetables) to make a “complete protein.” Their highly absorbable protein content makes them a smart choice for vegans or vegetarians, especially considering how many other nutrients they add to someone’s diet.
Mung beans nutrition contains a range of phytonutrients that are considered anti-microbial and anti-inflammatory, helping them to increase immunity and fight harmful bacteria, viruses, colds, rashes, irritations and more.
Mung beans nutrition provides a whopping 100 percent of your daily value of folate in every one cup serving! Mung beans also provide about 36 percent of daily magnesiumВ needs for the average adult woman. Because mung beans nutrition contains high levels of fiber and protein, they are one of the most filling foods there is. Many other studies have found similar results: Namely, that satiety significantly increases after eating beans. Mung beans nutrition provides B vitamins, including vitamin B6 and folate, which are both important for controlling hormone fluctuations that can lead to PMS symptoms.


While some people experience gas or bloating from eating beans, mung beans are considered one of the easiest beans to digest and can actually help with detoxification in some cases. In order to add mung beans into your diet without experiencing unwanted digestive effects, try first soaking and sprouting dried beans overnight and then cooking them with traditional Ayurvedic spices that can help increase digestibility. Soaking and sprouting mung beans can also help reduce “antinutrients” that are naturally present within all legumes and beans, making them easier to digest and also releasing more of their nutrients. Some of these antinutrients are present in mung beans, but to a lesser degree than many other beans. Scholars separate domestication of mung beans into two different species: the kind that grew in southern India (which was a larger-seeded mung bean that began being harvested about 3,000–3,500 years ago) and the even older kind of mung bean that has smaller seeds and grew in northern India. Mung beans are most popular and widely grown todayВ inВ India, China, Southeast Asia and also somewhat in parts of southern Europe and the U.S. Sprouting, or germination, is thought to improve the nutritional and medicinal qualities of mung beans nutrition — making them easier to digest and tolerate — so always try to consume sprouted mung beans if you can. In recent years, as researchers learnВ more about the importance of sprouting legumes, nuts and grains, studies showВ that the sprouts of mung beans – meaning the type that is edible after germination – have more obvious biological activities and more plentiful beneficial metabolites than unsprouted mung beans do. Mung beans, which have the scientific species name Vigna radiate, appear in cuisines around the world, mostly in India, China, the Philippines and Korea. In Chinese cuisine, mung beans are also used to make pancakes or dumplings, combined with rice in stir- fries as a staple dish and even used in desserts. Mung bean sprouts are made into a processed version of starch noodles that are most common in Asian cuisine.
When buying mung beans, check for discolored or damaged mung beans and discard them before cooking since these can contain harmful bacteria.
Rinse the mung beans under cool running water, then add them to three cups of salted boiling water for every one cup of dried means (so a ratio of three parts water to one part beans). Mung beans are easy to add to recipes you’re probably already making, including adding them to soups, stews, salads, veggie burgers and stir-fries. This entry was posted in Healthy Recipes, Articles, Heart Disease, Nutrition, Pregnancy and tagged mung beans benefits, mung beans nutrition, mung beans nutritional benefits, mung beans nutritional facts, mung beans recipes. Although in most parts of the world they’re less popular than other bean varieties, like chickpeas or black beans, mung beans have some huge health benefits to offer!
Mung beans are considered  “one of the most cherished foods” in the ancient Indian practice that’s been a traditional form of medicine since roughly 1,500 B.C. Mung beans have the ability to regulate cholesterol levels because their antioxidants act like potent free-radical scavengers, reversing damage done to blood vessels and lowering inflammation.
In a 2014 study published in the Chemistry Central Journal, rats that were given mung bean sprout extracts for one month experienced significant reductions in systolic blood pressure levels.
In clinical studies, mung beans show anti-tumor activity and are able to protect DNA damage and dangerous cell mutation.
A 2008 study done by the Institute of Crop Sciences at the Chinese Academy of Agricultural Sciences found that when rats were given mung bean supplements, they experienced lowered blood glucose, plasma C-peptide, glucagon, total cholesterol and triglyceride levels.
Globulin and albumin are the main storage proteins found in mung bean seeds and make up over 85 percent of the total amino acids found in mung beans.


Mung beans promote a healthy balance of bacteria within the digestive tract, which helps with nutrient absorption and immune defense. In a study published in the Journal of Nutrition, researchers observed that a single meal with high-fiber beans produced a two-fold greater increase in the satiety hormone called cholecystokinin when compared to meals that didn’t contain beans. Therefore, regularly eating mung beans can help with reducing food intake and boostingВ weight loss. Mung beans have many benefits for digestion due to their high fiber content — for example, they can help prevent IBS symptoms likeВ constipation. In addition,В antinutrients found in mung beans are soluble in water and can be eliminated by soaking, sprouting (germinating) or fermenting before eating them. Archaeological evidence shows that mung beans were growing in the Harappan civilization in the Punjab and Haryana areas of Indian about 4,500 years ago!
Around the 9th or 10th century, mung beans also came to be cultivated in Africa since they grow easily in warm climates and helped feed undernourished populations. Sprouting helps biosynthetic enzymes to become activated during the stages of germination, which means mung beans nutrition become more absorbable by the human body. In India, split and peeled mung beans are traditionally used in the dish called dahl, which is a thick stew that is high in fiber and protein, yet low in calories.
Mung beans have a much greater carbohydrate content (about 50–60 percent) than soybeans do, so they work well as flour and noodle products. Soaked and cooked mung beans will become tender and taste “al dente,” similar to a firm pasta.
Split or peeled mung beans take about 20 to 30 minutes to fully cook, so they are good option if you’re short on time. Mung beans can also be made into porridges, confections, curries and even fermented to make alcoholic beverages. Thai Spring Rolls are loved by all and loaded with vegetables, vitamins and fiber. Try this as an appetizer or larger meal by adding a side salad.
Among plant-based sources of protein and nutrients, mung beans are one of the foods gathering the most attention. Mung beans are a great addition to any anti-inflammatory diet thanks to their ability to keep arteries clear and to improve circulation. Today about 75 percent of the 15–20 million pounds of mung beans consumed in the U.S every year are imported and grown in India and China. Mung beans’ starch is the predominant carbohydrate in the legume and is why they are typically used for the production of starchy noodles, such as the kind called muk in Korea.
After cooking them, you can use mung beans to create hummus or dips, or puree them to thicken soups.



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Comments to “Mung bean dietary fiber”

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