Green Gram: Nutritional Value, Health Benefits, and Sprouting Methods

Green Gram Benefits
| Mar 22, 2024
Health Tips

Green gram is an edible bean from the legume plant family. The production of these green grams is subsequently grown in Asian, African, and South American continents. People all over the world eat these grams as a part of their regular diet. Green gram or Mung beans are one of the best plant-based sources of protein, complex carbs, fibre, and other minerals. These grams are rich in essential amino acids, antioxidants, and nutrients that help reduce blood pressure, LDL cholesterol levels, and heart disease risk. These legumes are high in vitamins and mineral content with every possible enzyme that helps create a healthy diet. Through this article, we reciprocate the facts of how useful green gram is and their dietary advantages. We should also know about the nutritional content and its usage. Let’s get through it.   

What are Green Grams?   

Green gram or mung beans are small green seeds in the legume family. Green beans at an annual, dicotyledonous (One of the distinctive attributes of the group: namely, that the seed has two embryonic leaves or cotyledons). Plant that grows for about 60-75cm in height. This plant can survive extremely dry climates. In places that receive minimal rainfall and sustain the weather in arid conditions, this plant can suitably be cultivated in normal ways. These grams are free from glycosides, which eventually makes it easy for individuals to have them raw. Once, when the green gram sprouted, they became crunchy in texture, gentle & sweet, and with this subtle taste, it goes well with salads and stir-fries.     

The cultivation of these seeds has been happening since ancient times. When Indian natives ate the green gram, it later started spreading to China and various parts of Southeast Asia. These beans taste slightly sweeter, mostly sold fresh with sprouted structure. These green grams are believed to be very beneficial and aid many ailments. These are high in vitamins, minerals, and helpful enzymes that make them the perfect addition to a healthy diet. Green Gram is a space for a wide range of savoury meals, which include soups, stews, salads, and curries.  

Health Benefits of Green Gram  

The health benefits of green gram are mentioned below-

  1. Package of Healthy Nutrients 

The green grams are rich in essential amino acids that are not created by our bodies. These include phenylalanine, leucine, isoleucine, valine, lysine, arginine, and more. Mung beans are also consumed in a sprouted form that has few calories but more free amino acids and antioxidants. 

  • High Antioxidant Levels May Lessen Chronic Disease Risk

Antioxidants help defuse the potential threat of harmful chronic diseases known as free radicals. The sprouted green gram supposedly has a more antioxidant profile, which is six times higher in concentration than regular green gram. 

  • It Supports Digestive Health    

The fibre content in the green gram is very high. It includes insoluble fibre, pectin, which is a soluble fibre itself. Pectin fibre keeps the intestines healthy and speeds up the process of digesting food. From an overall perspective, the digestive function works fine in the presence of fibre that sustains good gut bacteria. 

  • Lowers the Risk of Heart Disease  

Green gram helps keep the arteries clean and promotes blood flow by avoiding LDL oxidations. The inflammation is decreased, and abnormalities in the blood vessels are repaired. Reduce plaque formation, which leads to an automatic lower risk of heart disease like stroke. 

  • Weight Loss Surgery  

Fibre and protein reduce the urge to hunger hormones like ghrelin because they prevent calorie intake. Bowel movements are regulated and help improve digestion. Studies have shown that eating green grams or legumes like beans makes us feel fuller by 31% than eating other meals like pasta and bread.    

  • Improves Eye Health

Zinc is an essential mineral for curing night blindness. Vitamin A deficiency also significantly causes night blindness and low vision-related issues. If we intend to add green grams to our diet, it can be an excellent addition to improving vision. 

  • Lower Blood Glucose Level    

The condition of high blood sugar levels leads us to chronic diseases like Diabetes. Green gram is a well-known food item in Asian countries. The anti-inflammatory properties help safeguard in contrast to heat strokes, thirst, and other associated conditions. 

  • A shouldering Pregnancy    

Studies suggest that pregnant women mostly consume less folate-rich foods. Folate is very needed for the right growth and development of a child. Minerals like iron, protein, and fibre are needed for the health of a pregnant woman. Consuming one cup of cooked green gram provides 80% of the RDI for folate. A pregnant woman should consume cooked grams and sprouts during her pregnancy to get the best health-wise transformation for herself and the little life inside her.  

These little green grams are full of nutrients that can do spectacular things for our well-being. These mung beans are full of antioxidants that help safeguard our bodies against damage caused by harmful free radicals. 

Nutritional Values of Green Grams 

The richness of this green gram is worth mentioning to the world, which is moving forward at its pace and leaving behind the nutritional benefits of this amazing ingredient present in front of them, but it stands unnoticed. It’s as nutritious as A2 Gir cow milk. The green gram improves every element from the body to free radicals. It imbibes the nutrients present in the little legumes like folate, thiamine, riboflavin, niacin, pyridoxine, zinc, magnesium, and calcium. The green grams are low in calories and fats. A good source of antioxidants that help is dropping infections caused inside the body. It constitutes 0.8 gram fat, 14.2 gram protein, 38.7 gram carbohydrates, 15.4 gram fibre, 80% of RDI Folate, 30% of RDI Manganese, 24% of RDI Magnesium, 20% of RDI Phosphorus, 16% of RDI Iron, etc.

The green grams are filled with rich nutrients, and folate, magnesium, phosphorus, and vitamin K content are very high. The perfect balanced source of minerals and vitamins helps to regulate high blood pressure in a certain way. Including green gram beans in your daily diet can help fight chronic diseases (heart disease, cancer, osteoporosis, diabetes) and protect the body. 

With such abundant qualities, the concept of organic resources flourishes; their origins for mankind have been in succession before time these days. With all the best values that the Green gram or Mung beans and the germinated sprout green grams hold their qualities for the betterment of lifestyle, everyone should acquire a variety of them in their daily routine diets. Indian home-grown brands like SwadeshiVIP encourage moving forward with a one-word motto, “YOUR GOOD HEALTH, OUR UTMOST PRIORITY”. Enchanting the glory in upholding the world for organic substances that are good for our physique and lifestyle and affect healthy living. 

Additional Values of Green Gram Sprout

Sprouting the green gram and imbibing its nutritious addition to the diet due to the high nutrient content. Sprouting the beans to germinate and allow them to soak in the water for 4-6 hours, then strain the water and wrap it in a damp muslin cloth. Place the container in a corner of the kitchen to sprout. It takes the correct time and moisture presence to begin the sprouting of the seeds and grow into a new plant. 

The green gram sprouts are very distinct with flavours in the common scenario. It blends very well with the wide range of dishes. These sprouts are high in fibre, protein, vitamins A, C, E, B, and iron, giving a boost to the aid of digestion. The green gram has 100 times the amount of glucoraphanin, an enzyme that guards cells from cancer-causing chemicals. The sprouts are high in antioxidants and chlorophyll, which helps detoxify the body and increase the oxygen levels in our system. 

Sprouting Methods of Green Gram 

The green gram has no fixed timing for sprouting in light or dark. The grams are soaked in the water for about 8 hours and then placed in the colander (pasta strainer & kitchen sieve). The germination process always takes a few days and can be done at home, manually. The grams are washed to remove soil, dirt, and the bacterial stuff that gets produced by some seeds when they come in contact with water. The grams have been soaking for 20 minutes to 12 hours, the water in the container makes its part to increase the water content in the seeds. After which, the water is drained, and the levels of seeds are rinsed at regular breaks. These grams then germinate to form a sprout. 

Making sure to put the sprouting seeds in a room where the temperature is 13 to 210 C in a sprouting vessel covered with a muslin cloth. These sprouted beans can be eaten raw or cooked. 

The Final Words 

Green gram dal is known as a “superfood” due to its high protein content. It can be bought whole, split, or de-husked (yellow) and has various culinary uses. India has produced green gram dal for centuries and has grown widely in East Asia, the Indian subcontinent, and Southeast Asia. Green grams, also known as mung beans, can help with achieving lean-body goals. They provide numerous health benefits and are common ingredients in Indian cuisine and medicine. Green grams are packed with essential nutrients, vitamins, minerals, and antioxidants. They are a great source of plant-based protein and fibre, making them ideal for vegetarians and vegans. Sprouted green grams have even higher nutritional value and protein content. Including sprouts like green gram in your diet can help promote a healthy lifestyle. Including green grams in your meals is a safe and effective way to benefit from complete nutrition.


SwadeshiVIP is India's leading A2 milk brand that deals in A2 milk-based products. We are blessed with a team of 20+ researchers and content moderators from the dairy industry. We are aiming to enhance the knowledge of readers and make them understand the value of organic farming, sustainable agriculture methods, and dairy products. With over 40+ Years of combined dairy community experience, we provide the correct and relevant information as per industry standards.

Spread the love