Health Benefits And Nutrition Facts of Green Vs Yellow Moong Dal

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Health Benefits And Nutrition Facts of Green Vs Yellow Moong Dal

Hi!!!

I am back and this time with nutrition facts of yellow moong dal and green moong dal. These legumes are very common in Indian cuisine both in the North and in the South.

Green moong beans

Green_Mung_Beans

Green moong dal is actually moong bean. When it is split and the skin removed you get the yellow moong dal. It makes cooking easier but you need to give up on the fibre content that whole green moong has to offer

Health benefits of whole green moong dal

Cholesterol

Moong beans have zero cholesterol and are rich in soluble dietary fibre. Foods that are rich in soluble fibre are known to be helpful in lowering the “bad” LDL cholesterol. In order to reduce the amount of LDL cholesterol in the body it is advised to consume 10 to 25 g of soluble dietary fibre each day.

Cancer

Moong and other beans have protease inhibitors in them. These protease inhibitors are known to prevent cancer. They block and prevent the formation of cancerous cells and tumour cells.

Diabetes

Moong beans are a diabetic friendly food as they have a low GI. Foods low in glycemic index help in maintaining ideal levels of blood sugar. Generally, people who consume foods with low GI have lower body fat when compared to those who eat foods with a high GI (like sugary drinks and white bread).

Protein

Moong beans are a good source of protein for the vegetarians. Though meat still ranks the first in protein content but moong dal is also not far behind. A 100 g serving of moong dal can provide you with 24 g protein.

Vitamins and minerals

Moong beans are rich in vitamin B-1, vitamin C and vitamin B-6. These vitamins are essential to perform several body functions. Vitamin C is an antioxidant and is known to protect the cells of the body from damage caused by free radicals. It is rich in potassium and iron too.

Help in weight loss

Green moong dal has complex carbs, protein and fibre in it. It is a good and filling option for those who want to shed kilos. Tarun has written a post on various green moong dal recipes, check them out here.

Nutrition facts of green moong beans

Nutrition chart of green moong dal

Net carbs-46.32 g

Source: USDA

A 100 g serving of green moong beans has 347 calories. It is high in potassium, low in sodium. It has around 46 g of net carbs in it. It is high in fibre.

Yellow moong dal

yellow-moong-dal

It is known to be very dieter friendly as it is very low in calories. Yellow moong dal is extremely light and easy to digest. It can be eaten by those who are ill without any second thoughts :). Moong dal is used for making soups, dal fry or a simple dal as a side dish with roti or rice. Boiled moong dal is also used as a stuffing for parathas.

Nutrition facts of yellow moong dal

Nutrition chart of yellow moong dal new

Net carbs- 48 g

Source:caloriecount.about.com

A 100 g serving of yellow moong dal has 351 calories. It has around 48 g of net carbs in it.

Will you make it a point to include green Moong beans and yellow Moong dal in your diet?

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25 COMMENTS

  1. Nice article vinita..Dals are a good source of protein for veggies but if you are on low carb diet then it too needs to be moderated..sadly! because i love dals ..but yes! i love beans as well which are gr8 for weight watchers 🙂

  2. Want to know which is better to consume after workout….as I m a veg. so just Want to know……moong green beans or yellow one!!!

  3. I feel green mong dal is better than yellow mong dal…for that matter, all skinned lentils (green gram, Rajma, chickpeas etc) should be preferred over the skinless dal’s like Tur etc – more nutritional value : essential fibre!

  4. Is the 100g portion you mention cooked yellow dhal or uncooked?

    I am trying to ascertain how many grams of protein I can get per vegetarian meal for my exercise program.

    • The values here are for uncooked dal. Cooked yellow moong dal (100 g) will provide you with 8g (approx) of protein.

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