Sprouted mung beans, also known as green gram sprouts, are tiny nutritional powerhouses packed with protein, fibre, antioxidants, and essential vitamins. Originating in India, mung beans have become a popular health food throughout Asia. Whether added to salads, soups, or smoothies, these sprouts offer a range of health benefits–from improving digestion and heart health to supporting pregnancy and blood sugar control. This blog examines the nutritional benefits of sprouted mung beans and why you should consider incorporating them into your daily diet.
Sprouted Mung Beans Nutrition Facts
A cup (7 ounces or 202 grams) of boiling mung bean sprouts contains the following nutrition:
- Calories: 212
- Fat: 0.8 grams
- Protein: 14.2 grams
- Carbohydrates: 38.7 g
- Fibre:15.4 grams
- Folate (B9): 80% of the Daily Reference Intake (RDI)
- Manganese: 30% of the RDI
- Magnesium: 24% of the RDI
- Vitamin B1: 22% of the RDI
- Phosphorus: 20% of the RDI
- Iron: 16% of the RDI
- Copper: 16% of the RDI
- Potassium: 15% of the RDI
- Zinc: 11% of the RDI
- Vitamins B2, B3, B5, B6, and selenium: 11% of the RDI
These beans are one of the most nutritious plant-based protein sources. Leucine, Phenylalanine, valine, isoleucine, arginine, lysine, and other essential amino acids are abundant in them. The amino acids that your body cannot create on its own are known as essential amino acids.
Because mung beans are also eaten sprouted, it’s vital to remember that sprouting alters their nutritional profile. Beans that have been sprouted have fewer calories and more free amino acids and antioxidants than beans that have not been sprouted.
Furthermore, sprouting lowers phytic acid levels, which is an antinutrient. Antinutrients can inhibit the absorption of minerals such as zinc, magnesium, and calcium.
Health Benefits of Sprouted Mung Beans
1. Rich in Antioxidants That May Lower Disease Risk
Mung beans are high in antioxidants like flavonoids, phenolic acids, cinnamic acid, and caffeic acid. Antioxidants aid in neutralising free radicals, which are potentially damaging chemicals. Free radicals can interact with biological components and cause havoc when present at significant levels. Chronic inflammation, cancer, heart disease, and other disorders are linked to this damage.
Research suggests that mung bean antioxidants may help neutralise free radical damage linked to cancer development, particularly in lung and stomach cells. Interestingly, sprouted mung beans appear to contain significantly higher levels of antioxidants compared to unsprouted ones, potentially offering greater protective effects. However, most of these findings are based on test-tube studies, and further human-based research is needed to confirm their potential in combating cancer.
2. May Help Prevent Heat Stroke
On hot summer days in many Asian nations, mung bean soup is famous. Mung beans possess anti-inflammatory properties, due to compounds like isovitexin and vitexin, which are also found in mung beans. These help protect against heat stroke, high body temperatures, dehydration, and other related conditions. However, other experts dispute whether mung bean soup is more effective than water in preventing heatstroke, as hydration is essential.
Also Read: How to reduce body heat
3. Supports Heart Health and Lowers Bad Cholesterol
High cholesterol, particularly “bad” LDL cholesterol, can increase your chances of developing heart disease. Mung beans may have qualities that can help decrease LDL cholesterol, according to studies. Mung bean antioxidants, for example, have been proven in animal experiments to lower blood LDL cholesterol and protect LDL particles from interacting with unstable free radicals. Furthermore, a review of 26 trials indicated that consuming one daily portion (approximately 130 grams) of legumes, such as beans, significantly reduced blood LDL cholesterol levels. Another review of ten studies found that eating a diet rich in legumes (excluding soy) can lower blood LDL cholesterol levels.
4. Helps Manage Blood Pressure Naturally
High blood pressure affects approximately one in every two adults in the United States. High blood pressure is a severe health issue since it puts you at risk for heart disease, the world’s leading cause of death. Mung beans may help reduce blood pressure due to their high content of minerals, such as potassium and magnesium, as well as fibre, all of which are abundant in them. Each of these nutrients has been associated with a lower risk of high blood pressure in studies. Furthermore, a survey of eight researchers found that increasing legume diets, such as beans, reduced blood pressure in persons with and without high blood pressure.
5. Improves Gut Health and Digestion
Mung beans are high in nutrients that are beneficial to intestinal health. For one thing, they’re high in fibre, with 15.4 grams per cooked cup (202 grams). Mung beans, for example, contain pectin, a soluble fibre that helps keep your intestines regular by speeding up the passage of food through your gut.
Resistant starch is found in mung beans, as well as other legumes. Resistant starch functions similarly to soluble fibre in that it feeds your good gut bacteria.
The bacteria then digest it and convert it to short-chain fatty acids, particularly butyrate. Butyrate enhances gut health in various ways, according to research. It can, for example, nourish colon cells, strengthen the gut immune system, and potentially reduce the risk of colon cancer. Furthermore, mung bean carbohydrates appear to be easier to digest than those in other legumes. As a result, mung beans are less prone to induce flatulence than other legumes.
6. Helps Lower Blood Sugar Levels
High blood sugar can be a significant health condition if left untreated. It’s a common symptom of diabetes and has been connected to a variety of chronic illnesses. That’s why doctors advise people to keep their blood sugar levels within safe ranges. Mung beans possess several characteristics that support blood sugar control. They include a lot of fibre and protein, which helps to decrease the absorption of sugar into the bloodstream. Animal studies have also demonstrated that the mung bean antioxidants isovitexin and vitexin can help insulin act more efficiently and lower blood sugar levels.
7. Rich in Folate and Nutrients for Pregnancy
During pregnancy, it is recommended that women consume a diet rich in folic acid (folate). Folate is necessary for your child’s healthy growth and development.
On the other hand, most women are deficient in folate, which is linked to an increased risk of birth abnormalities. In one cooked cup of mung beans, you’ll get 80 per cent of your daily folate needs (202 grams). They’re also high in protein, fibre, and iron, which pregnant women require in greater amounts.
On the other hand, raw mung bean sprouts should be avoided by pregnant women, as they may contain bacteria that could cause infection. Mung beans are high in minerals and antioxidants. Thus, they may be beneficial to your health. They may help prevent heart stroke, stimulate weight reduction, and lower “bad” LDL cholesterol, blood pressure, and blood sugar levels. Consider incorporating mung beans into your diet, as they are a nutritious, delicious, and versatile food option.
Also Read: Health Benefits of Cluster Beans
Takeaway
Sprouted mung beans are not just a crunchy addition to your meal but are loaded with essential nutrients that support your heart, digestion, immune system, and more. Whether you’re looking to manage blood sugar, improve cholesterol, or boost folate intake during pregnancy, mung beans offer a simple, versatile solution.
Remember to consume them fresh and hygienically sprouted, especially if you’re pregnant. Add them to your diet today for a natural boost in health and energy.
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Expert Quote
“Sprouted mung beans are rich in plant protein, antioxidants, and folate. Regularly including them in your diet can support heart health, better digestion, and stable blood sugar levels.”
-Dr Anubha Karol
References
- https://fdc.nal.usda.gov/food-details/174257/nutrients
- Hou, D., Yousaf, L., Xue, Y., Hu, J., Wu, J., Hu, X., Feng, N., & Shen, Q. (2019). Mung Bean (Vigna radiata L.): Bioactive Polyphenols, Polysaccharides, Peptides, and Health Benefits. Nutrients, 11(6), 1238. https://doi.org/10.3390/nu11061238
- Feng, Y., Fan, X., Suo, D., Zhang, S., Ma, Y., Wang, H., Guan, X., Yang, H., & Wang, C. (2023). Screening of heat stress-regulating active fractions in mung beans. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.1102752
- What is high blood pressure? | NHLBI, NIH. (2024, April 25). NHLBI, NIH. https://www.nhlbi.nih.gov/health/high-blood-pressure
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