A Closer Look at Moong Dal’s Nutritional Profile and Health Benefits
Moong dal is one of the most popular lentils in Indian and other South Asian cuisines. It is a type of split mung bean, and is usually used to make dishes such as dal, soups, stews, and curries. This small, yellow-colored pulse is incredibly nutritious and packed with health benefits. In this article, we’ll take a closer look at moong dal’s nutritional profile, and the many health benefits it can provide.
Nutritional Profile
Moong dal is an excellent source of plant-based protein and fiber. It is also rich in vitamins and minerals, such as folate, magnesium, phosphorus, and several B vitamins. One cup (200 grams) of cooked moong dal contains approximately:
• Calories: 212
• Protein: 14.2 grams
• Total fat: 0.8 grams
• Carbohydrates: 36.3 grams
• Fiber: 12.6 grams
• Folate: 124% of the RDI
• Magnesium: 61% of the RDI
• Phosphorus: 45% of the RDI
• Vitamin B6: 18% of the RDI
• Pantothenic acid: 12% of the RDI
• Copper: 11% of the RDI
• Iron: 10% of the RDI
• Potassium: 10% of the RDI
Health Benefits
1. Improves Digestive Health: Moong dal is high in fiber, which helps keep your digestive system running smoothly. It helps bulk up stools and prevents constipation. The fiber in moong dal also helps to feed the healthy bacteria in your gut, which is important for overall digestive health.
2. Supports Heart Health: Moong dal contains several compounds that can help support healthy cholesterol levels. These compounds include magnesium, soluble fiber, and plant sterols. In addition, moong dal is low in saturated fat, which can help reduce your risk of heart disease.
3. Helps Maintain Blood Sugar Levels: Moong dal is high in fiber and low in carbohydrates, which can help maintain healthy blood sugar levels. The fiber in moong dal can also help slow the absorption of sugar in the bloodstream, which can help prevent spikes in blood sugar.
4. Boosts Energy: Moong dal is a great source of slow-digesting carbohydrates, which can provide you with sustained energy throughout the day. The B vitamins in moong dal can also help convert carbohydrates into energy.
5. Improves Bone Health: Moong dal is rich in minerals like calcium, magnesium, and phosphorus, which are important for strong bones. The magnesium in moong dal can also help reduce stress, which can help prevent bone loss.
Overall, moong dal is a highly nutritious and healthful pulse. It is a great source of plant-based protein, fiber, and several vitamins and minerals. Eating moong dal on a regular basis can help improve your digestive health, support heart health, maintain blood sugar levels, boost energy, and improve bone health.