Green gram or hara chana is a rich source of essential nutrients like protein, fibre, vitamins B6 and C, folates and minerals like iron, magnesium, and potassium. Used widely in regional dishes of dals, sabzis and sprouted for salads for its high protein value, green gram is known to have a multitude of potential health benefits. Also used in its split form to make batter for pakodas and pessarettu, as well as de-husked and utilised as a plant-based replacement for eggs in the west, it is also used in large amounts to make gram flour. According to Ayurvedic medicine, green gram is considered to be tridoshic – which means that it balances out all three doshas – vatta, pitta and kapha.
Protein Rich
Green gram is an excellent plant-based source of protein, making it a valuable addition to vegetarian and vegan diets. This plant-based protein is essential for muscle building, repair and contains essential amino acids. Some of them include phenylalanine, leucine, valine and arginine – all of which are part of soluble proteins that reduces fat levels in the blood.
Digestive Health
Moong dal is easy to digest and can be soothing for the digestive system since it can help relieve digestive issues like constipation and bloating due to its fibre content. Sprouted green gram is popular for its enhanced nutritional value as sprouting increases the availability of certain nutrients and enzymes, making it easier for the body to digest and absorb them.
Weight Management
The high fibre content in green moong can help promote satiety and reduce overall calorie intake. Including a portion of green gram in your daily diet may aid in weight management and prevent overeating, while also aiding the development of leaner muscles. Split green lentils are also a great way to add more plant protein to your diet – in cooked and sprouted forms.
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Heart Health
The low-fat content and high fibre content in green gram can contribute to heart health by reducing the levels of bad cholesterol (LDL) in the blood. The potassium content also helps in maintaining healthy blood pressure levels and hence increasing the serving size of green gram in any preferred form, is meant to be beneficial for those suffering from blood pressure.
Antioxidant Properties
Green gram contains antioxidants like vitamin C, which can help protect cells from damage caused by free radicals. These antioxidants may contribute to overall health and may even have anti-aging and anti-inflammatory effects.
Blood Sugar Regulation
The complex carbohydrates and fibre in green gram are digested slowly, leading to gradual rises in blood sugar levels, which can be beneficial for individuals with diabetes or those looking to manage their blood sugar levels.
Skin Health
The vitamin C in green gram plays a role in collagen production, which is essential for maintaining healthy and youthful skin. Hara chana also helps in reducing skin inflammation and improving skin texture.