Pulses are an integral part of the cuisine of India, especially in Assam, which is an important component of a healthy meal plan. Such a highly nutritious pulse is green gram. This article describes general information and health benefits of green gram.
What is Green Gram?
Green gram is a leguminous annual plant in the Fabaceae family cultivated for their edible seeds. This has been cultivated since ancient times. The green gram is native to India, later spreading to China and various parts of Southeast Asia. This small, oval gram is widely used in Indian cooking and no meal is complete without the addition of porridge, whether with rice or chapati. It makes the meal healthier.
Green gram is rich in a variety of nutrients. Green gram has many health benefits, such as: helps in weight control, lowering blood pressure, help fight cancer, reduce the risk of cholesterol and heart disease, boost the immune system and protect against infections, improve skin health, provide detoxification benefits, reduce PMS syndrome.
Plant description
The green gram plant is an erect or sub-erect annual herb that grows to a height of 30-90 cm. Green gram produces yellow flowers followed by long and cylindrical pods. The plant has trifoliate alternate leaves with elliptic-ovate leaflets. The leaves can be 5-18 cm long and 3-15 cm wide. The yellow flowers develop into pendant, linear-cylindrical pods 4-12 cm long and 4-6 mm wide. The plates are black, brown and pale gray. Each pod contains a small ellipsoid bean. Seeds 4-6 mm long elliptical, widely ranging in yellow, greenish yellow, light green, dark green, glossy green, brown and black.
Nutritional value per 100 g of Green gram/Vigna radiata
| Nutrients | Value |
| Energy | 1452 kj (347 kcal) |
| Carbohydrates | 62.62 g |
| Sugar | 6.6 g |
| Dietary fiber | 16.3 g |
| Fat | 1.15 g |
| Protein | 28.86 g |
Nutritional value of vitamins per 100 g of Green gram/Vigna radiata
| Vitamins | Quantity % DV† |
| Thiamine (B1) | 54% 0621 mg |
| Riboflavin (B2) | 19% 0.233 mg |
| Niacin (B3) | 15% 2.251 mg |
| Pantothenic acid (B5) | 38% 1.91 mg |
| Vitamin B6 | 29% 0.382 mg |
| Folate (B9) | 156% 625 μg |
| Vitamin C | 6% 4.8 mg |
| Vitamin E | 3% 0.51 mg |
| Vitamin K | 9% 9 μg |
Nutritional value of minerals per 100 g of Green gram/Vigna radiata
| Minerals | Quantity % DV† |
| Calcium | 13% 132 mg |
| Iron | 52% 6.74 mg |
| Magnesium | 53% 189 mg |
| Manganese | 49% 1.035 mg |
| Phosphorus | 52% 367 mg |
| Potassium | 27% 1246 mg |
| Zinc | 28% 2.68 mg |
Scientific classification of Green gram/Vigna radiata
- Kingdom: Plantae
- Clade: Tracheophytes
- Clade: Angiosperms
- Clade: Eudicots
- Clade: Rosids
- Order: Fabales
- Family: Fabaceae
- Genus: Vigna
- Species: V. radiata
- Scientific name: Vigna radiata
Benefits of Green Gram
1. Weight loss
Green gram is high in protein and fiber. The researcher reported that grams that are high in fiber increase cholecystokinin, a satiety hormone. Other studies show that consumption of green gram increases satiety. (1) Daily consumption of green gram reduces food intake which helps in weight loss.
2. Lower blood pressure
It is a proven fact that grams are fat regulators. Furthermore, the presence of large amounts of magnesium makes it a very powerful blood pressure regulator. It maintains magnesium levels in the blood. Magnesium eases blood vessels and reduces high blood pressure. This helps to control the blood pressure in the body.
3. Helps fight cancer
Green gram keeps free radicals under control. These free radicals can be a result of anything like pollution, stress, unhealthy snacks and toxicity in the body. Abnormal cell growth can even lead to cancer. Green gram, which is a natural suppressor of free radicals and is a good option to keep cancer away.
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4. Boosts immunity & protects against infections
The various phytonutrients in green gram are not only anti-inflammatory but also anti-microbial. These help fight harmful bacteria and viruses, maintain healthy intestinal bacteria and boost immune system levels. These ensure optimal digestive tract health and thus prompt optimal nutrient absorption.
5. Improves skin health
Green gram adds brightness to the skin. The presence of copper increases its use in various face creams. Using green gram as a scrub is also a good option. It is very easy to make a natural exfoliating face pack using green gram at home. Undoubtedly, it is one of the best natural scrubs you can use to brighten your skin.
6. Anti-toxic benefits
Toxicity is a serious problem and can have long-term side effects including ulcers and cancer. Consumption of green gram helps to keep your body free of toxins. It maintains the circulatory health of the body. It easily removes toxins from the body and keeps the formation of free radicals in check.
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7. Decreases PMS symptoms
The B complex vitamins found in green gram, especially folate and B6 and magnesium help regulate the hormonal fluctuations that cause these PMS symptoms.
8. Assist digestion
Green gram is easy to digest and helps detoxify the body. As this is rich in fiber, it aids digestion and counteracts I.B.S symptoms like constipation. In India, green gram is cooked with garlic, coriander, cumin and ginger which helps to add flavor and also removes stomach upset.
9. Promotes heart health
Green gram is rich in dietary fiber and powerful antioxidants that exhibit hypolipidemic effects and reduce LDL cholesterol (bad cholesterol), total cholesterol and triglyceride levels and promote heart health. Studies also show that legumes prevent liver damage and reduce the accumulation of fat in the liver and also cleanse cholesterol. Adding green gram to the diet is a healthy way to promote heart health and prevent obesity, dyslipidemia, high blood pressure, inflammation and oxidative damage that increases the risk of cardiovascular disease.
10. Controls diabetes
Green gram contains important fibers, especially soluble fiber pectin and high protein which slows the release of glucose into the bloodstream and controls blood sugar. Due to its low glycemic index, it stimulates insulin secretion, lowers blood sugar and fat levels in the body. In addition, the antioxidants vitexin and isovitexin in green gram help insulin to work effectively and prevent blood sugar fluctuations.
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11. Cognitive health
The rich iron in green gram helps in carrying oxygen and nutrients in the blood to all other vital organs and tissues. It helps in maintaining a steady supply of oxygenated blood to the brain and system. Adding green gram to your regular diet helps improve attention and brain activity in a person with poor manganese and improve nerve function and brain health.
Uses of Green Gram
Green gram can be cooked and eaten. It is also served as a dish, soup, stew or dessert. The split seeds can be cooked and eaten as porridge. Green gram can be processed as starch noodles. Starch extract from green gram is used to make jelly.
Side effects of Green Gram
In addition to the many benefits of green gram, excessive use of it can cause side effects. Excessive consumption of green gram can cause cold hands and feet, abdominal pain, fatigue, diarrhea, leg pain, lower back pain, digestive problem and chronic gastritis. Excessive consumption of green gram by patients with Yin deficiency can cause swelling of the gums and pearls. Children, pregnant women and women with weakened immune systems should avoid eating raw gram sprouts.
Therefore, green gram should be used in the right amount considering its advantages and disadvantages as excessive use of any ingredient can harm our health. The above information is provided for general information purposes only. It is recommended to consult a doctor before using green gram in treatment.
Conclusion
The information discussed in this article has introduced you to the health benefits of green gram. In this article you will learn about the benefits, harms, uses and information of green gram. I hope the information mentioned in this article will be useful to you. Thank you!
FAQ
1. What is the purpose of green gram?
Ans: Green gram is high in nutrients and antioxidants, which can provide health benefits. In fact, they can protect against heart stroke, aid digestive health, promote weight loss and reduce bad LDL cholesterol, blood pressure and blood sugar levels.
2. What are the common names of green gram?
Ans: The common names of green gram are- Mung bean, Moong, Green moong dal, Whole moong dal etc.
3. What happens if I eat green gram every day?
Ans: Green gram sprouts are rich in antioxidants, which benefits blood circulation, keeps the arteries clear and reduces blood pressure while preventing LDL oxidation.
4. Green gram plant belongs to which family of plants?
Ans: Green gram plants belong to the Fabaceae family of plants.
5. What is the scientific name of green gram?
Ans: The scientific name of green gram is Vigna radiata.