Mung beans (Vigna radiata) are close relatives to lentils and peas. The tiny beans are packed with fiber, protein, antioxidants and phytonutrients.
This variety is less popular than other beans, but provides an excellent nutritional bomb. You can use them in salads, soups and even stir-frys.
6 Health Benefits Of Mung Beans
1. Optimize immune function
Phytonutrients in mung beans provide an anticancer and antimicrobial effect. This optimizes your immune response and helps the body ward off viral and bacterial infections.
Mung beans create a good balance of the friendly bacteria in your digestive tract.
Diabetics can eat mung beans because this variety has low glycemic index which is of great importance for their blood sugar levels.
3. Promote healthy weight loss
Protein and fiber keep you full. A study released in the Journal of Nutrition found that a single dish of high-fiber beans doubles the production of cholecystokinin (satiety hormone). They compared a bean dish to bean-less dishes.
Eat mung beans regularly to regulate your appetite and promote a healthy weight loss process.
4. Lower cholesterol level
Soluble dietary fiber in mung beans lower bad (LDL) cholesterol levels through the production of LDL receptors. These receptors remove excess LDL cholesterol from blood.
Nutritionists suggest that you eat 10-25 grams of soluble fiber per day to lower your bad cholesterol. A cup of mung beans contains 1.9 grams of total dietary fiber.
5. Lower the risk of cancer
According to studies, mung beans inhibit the growth of human and cervical cancer in several ways. The beans cause cytotoxicity, stop the cancer cell cycle, induce anticancer cytokines and also induce apoptosis (cancer cell death).
A research conducted at Harvard School of Public health showed that phenolic-rich foods lower the risk of breast cancer. Mung beans are packed with this. According to the results, you can reduce your risk of developing breast cancer by 24%. All you have to do is eat mung beans at least twice a week.
6. High nutritional profile
The tiny beans are a good source of magnesium, potassium, folate, vitamin B6 and fiber. Vitamin B6 and folate are excellent for women dealing with PMS symptoms. Pregnant moms should eat these, too.
One cup (7 ounces or 202 grams) of cooked mung beans provides:
- 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
Mung bean soup recipe
- 6 cups vegetable broth
- 2 cups dry mung beans
- 2 cloves garlic, minced
- 1 bunch malunggay leaves or spinach
- 1 onion, minced
- 1 cup coconut milk
- 1 tbsp oil
- 1 tbsp grated ginger
- salt and pepper to taste
Bring the broth to a boil, and add in two cups of mung beans that you’ve rinsed thoroughly. Cook uncovered for 40 minutes. You should aim for a thick consistency.
Next, heat the oil over medium heat, and saute your garlic and onion. Stir in your ginger. Add the mixture to your beans, and simmer for few more minutes. Add in your coconut milk and malunggay leaves.
Turn the heat off, and serve your delicious mung soup over brown rice or eat it as is.