Mung beans are small, green legume belonging to the same plant family as lentils and peas. It is a good source of fiber, protein, antioxidants and phytonutrients.
Although they are less popular than other bean varieties, such as black beans and chickpeas, it has huge health benefits to offer.
Below are the 6 Health Benefits of Mung Beans and a Soup Recipe You Can Try:
Studies have shown that mung beans help suppress the growth of human liver and cervical cancer lines through multiple mechanisms, that includes cytotoxicity, halting cancer cell cycle, inducing anti-cancer cytokines, and triggering cell death.
A research by Harvard School of Public Health also showed the relationship between phenolic-rich foods, like mung beans and the risk of breast cancer. They reported that consuming mung beans at least twice per week reduced breast cancer risk by 24%.
Mung beans contain a range of phytonutrients that are considered to be anti-inflammatory and anti-microbial, which helps in boosting your immunity and in fighting viruses and bacteria. It also promotes a healthy balance of bacteria within the digestive tract, that helps with immune defense and nutrient absorption.
Mungs beans are diabetic friendly food because it has a a low glycemic index. Low glycemic foods helps promote healthy blood sugar levels.
Helps in Weight Loss
Mung beans are rich in protein and fiber, which make it one of the most filling food. A study published in the Journal of Nutrition, showed that a single meal with high-fiber beans produced a 2-fold greater increase in the satiety hormone known as cholecystokinin, when compared to other meals that did not contain beans.
Other studies also showed that satiety significantly increases after eating beans. Regularl consumption of mung beans can help with reducing food intake and boosting weight loss.
Helps Lower Cholesterol Levels
Mung beans are high in soluble dietary fibers while low in cholesterol. Foods that are rich in soluble dietary fibers are known to help lower LDL cholesterol or most commonly known as bad cholesterol, through the production of LDL receptors, which are responsible for removing excess LDL cholesterol out of the blood stream.
It is recommended to consume at least 10-25 grams of soluble fiber per day to reduce the amount of bad cholesterol. Mung beans contain at least 1.9 g of total dietary fiber per cup.
Packed with Nutrients
Mung beans are packed with magnesium, potassium, folate, vitamin B6 and fiber. In terms of women’s health, vitamin B6 and folate are great for PMS and during pregnancy.
MUNG BEAN SOUP RECIPE:
6 cups vegetable broth
2 cups dry monggo beans or mung beans
2 cloves minced garlic
1 bunch malunggay leaves or spinach
1 minced onion
1 cup coconut milk
1 Tbsp oil
1 Tbsp grated ginger
Salt and pepper to taste
1. Boil the broth in a large pot.
2. Add the rinsed monggo or mung beans. Cook, uncovered, for about 40 minutes. The consistency must be like a very thick soup.
3. Heat the oil using medium heat. Then saute the garlic, onion and ginger. Add to the monggo pot and simmer together for a few minutes.
4. Mix in the coconut milk and malunggay leaves.
5. Remove the mung pot from the heat.
6. Serve over rice or consume as soup.