Green Beans (Moong Beans)

These are small green beans, belonging to the legume family. Moong beans are cultivated in India, China, and some other places in Southeast Asia. These are sold as sprouts or as dried beans. Moong beans are eaten as salads, soup, and stir fry. Nutritional facts of boiled moong beans per cup (202 grams):

Calories	212
Fat	0.8 grams
Protein	14.2 grams
Carbs	38.7 grams
Fiber	15.4 grams
Folate	80% of RDI
Manganese	30% of RDI
Magnesium	24% of RDI
Vitamin B1	22% of RDI
Phosphorus	20% of RDI
Iron	16% of RDI
Copper	16% of RDI
Potassium	15% of RDI
Zinc	11% of RDI

It also contains fair amounts of Vitamin B2, B3, B5, B6 and selenium. Moong beans are one of the best known sources of protein from plant origin. These are rich in essential amino acids, such as phenylalanine, leucine, isoleucine, valine, lysine, arginine etc. The process of sprouting increases the nutritional benefits of moong beans many fold. Sprouting decreases calories and increases more free amino acids and antioxidants. In addition, sprouting also decreases the levels of phytic acids, an antinutrient which can reduce the absorption of important minerals like zinc, magnesium, and calcium.

Moong beans contain many healthy antioxidants like, phenolic acids, flavonoids, caffeic acid, cinnamic acid etc. These antioxidants help to neutralize free radicals. These antioxidants become more impressive when the beans are sprouted. Antioxidants can reduce your risk of chronic diseases, such as heart disease, diabetes and certain cancers.

According to some research moong beans can lower the LDL cholesterol. LDL cholesterol is known to increase the risk of heart disease. Moong beans are rich in potassium, magnesium, and fiber. These nutrients are known to reduce the blood sugar levels in people with high blood pressure or without high blood pressure. Moong beans contain soluble fiber and resistant starch which aids in healthy digestion. However, when compared to other legumes it causes less flatulence. They’re high in fiber and protein, which helps slow the release of sugar into the bloodstream. The fiber present in it makes you feel full for a long time.

High folate, iron, and protein content of moong beans makes it a healthy choice for pregnant women. However, they should avoid raw moong sprouts as they may contain harmful bacterias.