Mung Beans :: Bob'S Red Mill Natural Foods

Mung beans (Vigna radiata) are small, green beans that belong lớn the legume family.

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They have been cultivated since ancient times. While native to India, mung beans later spread khổng lồ Đài Loan Trung Quốc và various parts of Southeast Asia (1, 2).

These beans have sầu a slightly sweet taste và are sold fresh, as sprouts or as dried beans. They aren’t as popular in the US but can be purchased from most health food stores.

Mung beans are incredibly versatile & typically eaten in salads, soups and stir-frys.

They’re high in nutrients & believed khổng lồ aid many ailments (2).

Here are 10 health benefits of mung beans.

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1. Packed With Healthy Nutrients
Mung beans are rich in vitamins & minerals.

One cup (7 ounces or 202 grams) of boiled mung beans contains (3):

Calories: 212Fat: 0.8 gramsProtein: 14.2 gramsCarbs: 38.7 gramsFiber: 15.4 gramsFolate (B9): 80% of the Reference Daily Intake (RDI)Manganese: 30% of the RDIMagnesium: 24% of the RDIVitamin B1: 22% of the RDIPhosphorus: 20% of the RDIIron: 16% of the RDICopper: 16% of the RDIPotassium: 15% of the RDIZinc: 11% of the RDIVitamins B2, B3, B5, B6selenium

These beans are one of the best plant-based sources of protein. They’re rich in essential amino acids, such as phenylalanine, leucine, isoleucine, valine, lysine, arginine and more (4).

Essential amino acids are those that your body is unable to produce on its own.

Since mung beans are also consumed sprouted, it’s important to lớn note that sprouting changes their nutritional composition. Sprouted beans contain fewer calories and more không tính tiền amino acids và antioxidants than unsprouted ones (2).

What’s more, sprouting reduces levels of phytic acid, which is an antinutrient. Antinutrients can reduce the absorption of minerals lượt thích zinch, magnesium và calcium (4).

Summary Mung beans are high in important vitamins, minerals, protein & fiber. Sprouted mung beans contain fewer calories but have more antioxidants và amino acids.

Mung beans contain many healthy antioxidants, including phenolic acids, flavonoids, caffeic acid, cinnamic acid và more (5).

Antioxidants help neutralize potentially harmful molecules known as không tính phí radicals.

In high amounts, free radicals can interact with cellular components & wreak havoc. This damage is linked to lớn chronic inflammation, heart disease, cancers và other diseases (6).

Test-tube studies have sầu found that antioxidants from mung beans can neutralize không lấy phí radical damage linked to lớn cancer growth in lung and stomach cells (7).

Interestingly, sprouted mung beans appear khổng lồ have a more impressive sầu antioxidant protệp tin and may contain as much as six times more antioxidants than regular mung beans (2).

However, most retìm kiếm on the disease-fighting ability of mung bean antioxidants is from test-tube studies. More human-based research is needed before recommendations can be given.

Summary Mung beans are a good source of antioxidants, which may reduce your risk of chronic diseases, such as heart disease, diabetes & certain cancers. However, more human-based retìm kiếm is needed before making health recommendations.

In many Asian countries, mung bean soup is commonly consumed on hot summer days.

That’s because mung beans are believed khổng lồ have sầu anti-inflammatory properties that help protect against heat stroke, high toàn thân temperatures, thirst & more (8).

However, some experts question if mung bean soup is any better than drinking water since staying hydrated is a key factor in preventing heat stroke.

Mung beans also contain the antioxidants vitexin and isovitexin (9).

Animal studies have shown that these antioxidants in mung bean soup may actually help defover cells against injury from không tính tiền radicals that form during heat stroke (8).

That said, there is very little research in the area of mung beans & heat stroke, so more retìm kiếm, ideally in humans, is needed before making a health recommendation.

Summary Mung beans contain antioxidants such as vitexin & isovitexin that may protect against không tính tiền radical damage that occurs during heat stroke.

High cholesterol, especially “bad” LDL cholesterol, can raise your risk of heart disease.

Interestingly, research shows that mung beans may have properties that can lower LDL cholesterol.

For instance, animal studies have shown that mung bean antioxidants can lower blood LDL cholesterol and protect the LDL particles from interacting with unstable không tính phí radicals (10, 11).

Moreover, a reviews of 26 studies found that eating one daily serving (around 130 grams) of legumes, such as beans, significantly lowered blood LDL cholesterol levels (12).

Another analysis of 10 studies showed that a diet abundant in legumes (excluding soy) can lower blood LDL cholesterol levels by approximately 5% (13).

Summary Animal studies have sầu shown that mung bean antioxidants may lower “bad” LDL cholesterol, while human studies have sầu linked higher legume consumption lớn lower LDL cholesterol levels.

It’s estimated that 1 in 3 American adults has high blood pressure (14).

High blood pressure is a serious health problem because it puts you at risk of heart disease — the leading cause of death in the world (15).

Mung beans may help lower blood pressure.

They’re a good source of potassium, magnesium and fiber. Studies have linked each of these nutrients khổng lồ a significantly lower risk of high blood pressure (16).

Xem thêm: Xem Phim Thần Khỉ Hanuman Tập 1, Xem Phim Thần Khỉ Hanuman

Moreover, an analysis of eight studies showed that higher intakes of legumes, such as beans, lowered blood pressure in both adults with và without high blood pressure (17).

Interestingly, test-tube and animal studies have sầu shown that certain mung bean proteins can suppress enzymes that naturally raise blood pressure. However, it’s still unclear how much of an effect these proteins would have on blood pressure levels in humans (18).

Summary Mung beans are a good source of potassium, magnesium & fiber, which have sầu been linked lớn lower blood pressure levels in adults with & without high blood pressure.

Mung beans contain a variety of nutrients that are great for digestive sầu health.

For one, they’re high in fiber, providing an impressive 15.4 grams per cooked cup (202 grams) (3).

In particular, mung beans contain a type of soluble fiber called pectin, which can help keep your bowels regular by speeding up the movement of food through your gut (19, 20).

Mung beans, lượt thích other legumes, also contain resistant starch.

Resistant starch works similarly lớn soluble fiber, as it helps nourish your healthy gut bacteria. The bacteria then digest it & turn it inlớn short-chain fatty acids — butyrate, in particular (21).

Studies show that butyrate promotes digestive health in many ways. For instance, it can nourish your colon cells, boost your gut’s immune defenses và even lower your colon cancer risk (22, 23).

What’s more, the carbs in mung bean seem to be easier to digest than those found in other legumes. Therefore, mung beans are less likely to lớn cause flatulence compared to other types of legumes (24).

Summary Mung beans contain soluble fiber and resistant starch, which can promote digestive health. The carbs in mung beans are also less likely to lớn cause flatulence than those of other legumes.

If left untreated, high blood sugar can be a serious health problem.

It’s a main characteristic of diabetes & has been linked lớn a number of chronic diseases. That’s why health professionals urge people khổng lồ keep their blood sugar within healthy limits.

Mung beans possess several properties that help keep blood sugar levels low.

They’re high in fiber and protein, which helps slow the release of sugar into lớn the bloodstream.

Animal studies have sầu also shown that mung bean antioxidants vitexin and isovitexin can lower blood sugar levels và help insulin work more effectively (25, 26).

Summary Mung beans are high in fiber & protein and contain antioxidants that may lower blood sugar levels và help insulin work more effectively.

Mung beans are high in fiber & protein, which can help you thua trận weight.

Studies have shown that fiber and protein can suppress hunger hormones, such as ghrelin (27, 28).

What’s more, additional studies have found that both nutrients can encourage the release of hormones that make you feel full like peptide YY, GLP-1 & cholecystokinin (28, 29, 30).

By curbing your appetite, they may help slash your calorie intake, which aids weight loss.

In fact, a Review of nine studies found that people felt an average 31% fuller after eating legumes lượt thích beans than after eating other staple foods lượt thích pasta and bread (31).

Summary Mung beans are high in fiber và protein, which can help curb hunger by lowering levels of hunger hormones, such as ghrelin, và raising fullness hormones, such as peptide YY, GLP-1 và cholecystokinin.

Women are advised to eat plenty of folate-rich foods during pregnancy. Folate is essential for the optimal growth & development of your child.

However, most women don’t get enough folate, which has been linked khổng lồ a higher risk of birth defects (32).

Mung beans provide 80% of the RDI for folate in one cooked cup (202 grams) (3).

They’re also high in iron, protein và fiber, of which women need more during pregnancy.

However, pregnant women should avoid eating raw mung bean sprouts, as they may carry bacteria that could cause an infection. Cooked beans và sprouts should be safe.

Summary Mung beans are high in folate, iron & protein, all of which women need more of during pregnancy. Avoid raw mung bean sprouts when you’re pregnant, as they may contain harmful bacteria.

Mung beans are delicious, versatile & easy khổng lồ add to lớn your diet.

They can be used in place of most other beans in dishes like curries, salads and soups. These beans have a slightly sweet taste & are often made into a paste in Asian desserts.

To cook them, simply boil the beans until tender — about 20–30 minutes. Alternatively, they can be steamed in a pressure cooker for approximately five minutes.

Mung beans can also be enjoyed sprouted, both raw và cooked.

The sprouted beans are best enjoyed in stir-fry meals and curries.

You can learn how lớn sprout mung beans and other legumes here.

Summary Mung beans are versatile and easy lớn add to your diet. The beans are often boiled or steamed, while sprouts are commonly enjoyed either raw or cooked in stir-fry meals.