Green Gram Benefits & Nutrition Guide For Families In UAE, Ultimate Guide to This Plant.
Introduction
What is Green Gram?
Green gram, or mung bean, is a small green legume known for its high protein, fiber, and vitamin content. Scientifically called Vigna radiata, it’s a dietary staple and emerging superfood.
History and Cultural Significance
Green gram has been cultivated for over 4,000 years, primarily in India. Today, it’s used across Asia, the Middle East, and increasingly in the West for health and detox purposes.
Nutritional Profile of Green Gram Benefits & Nutrition Guide For Families In UAE
Macronutrients and Micronutrients
| Nutrient | Amount (Per 100g Cooked) |
|---|---|
| Calories | 105 kcal |
| Protein | 7g |
| Carbohydrates | 19g |
| Fiber | 7.6g |
| Fat | 0.4g |
| Folate (B9) | 80% DV |
| Magnesium | 20% DV |
| Iron | 16% DV |
| Potassium | 266mg |
Sources: USDA, Healthline
Comparison Table: Green Gram vs Other Pulses
| Legume | Protein | Fiber | Iron | Folate |
|---|---|---|---|---|
| Green Gram | 7g | 7.6g | 16% | 80% |
| Red Lentils | 9g | 5.5g | 15% | 70% |
| Chickpeas | 8.9g | 7.6g | 13% | 40% |
Health Benefits of Green Gram
Digestive Health
Rich in fiber, green gram eases digestion, improves gut microbiota, and prevents constipation.
Weight Management
Its high protein and fiber content promote satiety, aiding in fat loss and reduced calorie intake.
Blood Sugar Control
Green gram has a low glycemic index and helps stabilize blood glucose levels — ideal for diabetics.
Heart Health
With potassium, magnesium, and fiber, green gram supports healthy blood pressure and cholesterol levels.
Skin and Hair Benefits
Green gram’s antioxidants promote glowing skin, fight acne, and improve hair strength.
Green Gram in Traditional Medicine
Ayurveda
Green gram is tridoshic and recommended in Ayurvedic detox diets for balancing the body and improving immunity.
TCM (Traditional Chinese Medicine)
Used to cool internal heat, detoxify blood, and treat infections or ulcers.
Cooking with Green Gram
Sprouting Green Gram
Soak for 8 hours, rinse, and sprout in a covered bowl for 1–2 days. Nutrient absorption improves dramatically.
Popular Recipes (UAE + Global)
- UAE: Moong dal stew for Iftar
- India: Moong dosa or khichdi
- Korea: Sweet mung bean porridge
Best Pairings and Cooking Tips
Best cooked with turmeric, garlic, and cumin. Pair with brown rice or quinoa for a complete protein profile.
Green Gram Benefits & Nutrition Guide For Families In UAE
Local Brands and Availability
Available in Carrefour, Lulu, and online stores across Dubai and Sharjah.
Where to Buy
Order premium-quality green gram online from PalmyraOrders.com – delivery in Dubai, Sharjah, Ajman, and Abu Dhabi.
Environmental Impact
Sustainability of Green Gram
Requires minimal water, enriches soil with nitrogen, and has low carbon emissions.
Water Usage Comparison
| Protein Source | Water Used per 1kg |
|---|---|
| Beef | 15,000 L |
| Lentils | 5,000 L |
| Green Gram | 2,000 L |
Who Should Avoid Green Gram?
Medical Considerations
Those with G6PD deficiency or legume allergies should consult their doctor. Some may experience mild gas or bloating.
Storage and Shelf Life
- Dry Whole Beans: Up to 1 year
- Cooked: Refrigerate for 3–5 days
- Sprouted: Use within 2 days
Economic Importance Globally
Top Producers
India leads global production, followed by China and Myanmar. The US grows mung beans for niche health markets.
Expert Opinions and Studies
NIH studies confirm green gram’s anti-inflammatory and cholesterol-lowering effects. USDA ranks it high in bioavailable protein and folate.
Summary Table
| Feature | Details |
|---|---|
| Protein | 7g per 100g cooked |
| Fiber | 7.6g – aids digestion |
| Skin Support | High in antioxidants |
| Storage | Dry: 12 months, Cooked: 5 days |
| Where to Buy | PalmyraOrders.com |
Conclusion
Green gram is a small but mighty legume offering **powerful nutrition**, **weight loss support**, and **sustainable benefits**. From boosting energy to enhancing gut health, this humble bean fits perfectly into any UAE family’s diet. Make it part of your weekly grocery list today!
FAQs
Is green gram good for weight loss?
Yes, it’s low-calorie and high in protein and fiber, promoting satiety and metabolism.
Can I eat green gram daily?
Yes, unless you have an allergy or specific medical condition. It's safe and nutritious daily.
How long should I soak green gram?
6–8 hours is sufficient for cooking or overnight for sprouting.
What are some quick recipes?
Try sprouted salads, quick stir-fry, or moong dal soup.
Is green gram better than lentils?
Both are great, but green gram is easier to digest and higher in folate and antioxidants.