Benefits of Mung Beans

Mung beans, a type of small, green legume in the same plant family as peas and lentils — is a high source of protein, fiber, antioxidants and phytonutrients. Although in most parts of the world they’re less popular than other bean varieties, like chickpeas or black beans, mung beans have some huge health benefits to offer!

While mung beans may be new to most people in the U.S, they’ve been a part of traditional Ayurvedic diets in India for thousands of years. Mung beans are considered  “one of the most cherished foods” in the ancient Indian practice that’s been a traditional form of medicine since roughly 1,500 B.C.

These days, mung beans are beginning to be used in protein powders, canned soups and in restaurant dishes state-side. 

Health Benefits of Mung Beans

Can Help Lower High Cholesterol Levels and Protect Against Heart Disease
One 2011 study published in the Journal of Human and Experimental Toxicology found that mung beans are highly effective at inhibiting LDL “bad” cholesterol oxidation. Mung beans have the ability to regulate cholesterol levels because their antioxidants act like potent free-radical scavengers, reversing damage done to blood vessels and lowering inflammation. 

Oxidized LDL cholesterol is one of the biggest risks of deadly cardiovascular events, such as heart attacks or stroke. LDL cholesterol can accumulate within the inner lining of blood vessels, called the endothelium, and block blood flow, triggering cardiac arrest. Mung beans are a great addition to any anti-inflammatory diet thanks to their ability to keep arteries clear and to improve circulation.

Helps Lower High Blood Pressure
Mung beans nutrition include the ability to fight another significant cardiovascular disease risk factor: high blood pressure. In a 2014 study published in the Chemistry Central Journal, rats that were given mung bean sprout extracts for one month experienced significant reductions in systolic blood pressure levels.

The researchers believed that mung beans’ anti-hypertensive effects might be due to their high concentration of protein fragments known as peptides. These help to decrease constricting of blood vessels that raises blood pressure.

Contains Antioxidants That Fight Cancer Development
High levels of amino acids — oligosaccharides and polyphenols — in mung beans are thought to be the main contributors to their antioxidant power that can fight cancer development. In clinical studies, mung beans show anti-tumor activity and are able to protect DNA damage and dangerous cell mutation.

A 2012 study done by the College of Food Science and Nutritional Engineering at the China Agricultural University showed that mung beans’ antioxidant capacities are mainly derived from vitexin and isovitexin, two types of protective flavonoids that have high free-radical scavenging abilities. These flavanoids lower oxidative stress that can contribute to cancer formation. 

Can Help Prevent or Treat Type 2 Diabetes
Strong evidence exists that mung beans nutrition has a significant anti-diabetic effect and can naturally help prevent or treat cases of type 2 diabetes. A 2008 study done by the Institute of Crop Sciences at the Chinese Academy of Agricultural Sciences found that when rats were given mung bean supplements, they experienced lowered blood glucose, plasma C-peptide, glucagon, total cholesterol and triglyceride levels. At the same time, the rats significantly improved glucose tolerance and increased insulin responsiveness. 

Provide a High Source of Protein
Mung beans nutrition includes a very impressive amount of protein for a plant, with about 20–24 percent of their chemical structure being amino acids (protein), according to the Department of Chemistry at the Harbin Institute of Technology China. Globulin and albumin are the main storage proteins found in mung bean seeds and make up over 85 percent of the total amino acids found in mung beans. 

Mung beans nutrition is also rich in other essential amino acids, including leucine, isoleucine and valine, which can be combined with other plant sources (like whole grains or some vegetables) to make a “complete protein.” Their highly absorbable protein content makes them a smart choice for vegans or vegetarians, especially considering how many other nutrients they add to someone’s diet.

Boosts Immunity and Protects Against Infections and Viruses
Mung beans nutrition contains a range of phytonutrients that are considered anti-microbial and anti-inflammatory, helping them to increase immunity and fight harmful bacteria, viruses, colds, rashes, irritations and more. Mung beans promote a healthy balance of bacteria within the digestive tract, which helps with nutrient absorption and immune defense.

High Source of Vitamins and Minerals, Like Folate and Magnesium
Mung beans nutrition provides a whopping 100 percent of your daily value of folate in every one cup serving! Folate (also known as vitamin B9) is an important vitamin for DNA synthesis, cell and tissue growth, hormonal balance, cognitive function, and even reproduction. In fact,  consuming enough folate is especially important during pregnancy because it’s essential for preventing early births, neural tube defects and even termination.

Mung beans also provide about 36 percent of daily magnesium needs for the average adult woman. Many adults are actually deficient in magnesium, which is unfortunate because most people really need a substantial amount in their diet in order to control stress levels and manage pain. Magnesium is important for digestive health, proper heart beat functioning, neurotransmitter release and for repairing muscle tissue in people who are very active.

Fights Obesity and Helps with Weight Loss
Because mung beans nutrition contains high levels of fiber and protein, they are one of the most filling foods there is. In a study published in the Journal of Nutrition, researchers observed that a single meal with high-fiber beans produced a two-fold greater increase in the satiety hormone called cholecystokinin when compared to meals that didn’t contain beans. 

Many other studies have found similar results: Namely, that satiety significantly increases after eating beans. Therefore, regularly eating mung beans can help with reducing food intake and boosting weight loss. 

Can Help Decrease PMS Symptoms
Mung beans nutrition provides B vitamins, including vitamin B6 and folate, which are both important for controlling hormone fluctuations that can lead to PMS symptoms. B vitamins, folate and magnesium are useful for lowering the severity and pain associated with PMS cramps, headaches, mood swings, fatigue and muscle pains.

Easily Digested Compared to Many Other Beans
While some people experience gas or bloating from eating beans, mung beans are considered one of the easiest beans to digest and can actually help with detoxification in some cases. Mung beans have many benefits for digestion due to their high fiber content — for example, they can help prevent IBS symptoms like constipation.

In order to add mung beans into your diet without experiencing unwanted digestive effects, try first soaking and sprouting dried beans overnight and then cooking them with traditional Ayurvedic spices that can help increase digestibility. In India, they are commonly cooked with such spices as ginger, cumin, coriander and turmeric in order to help make them taste great while also helping to avoid any stomach pains.

Soaking and sprouting mung beans can also help reduce “antinutrients” that are naturally present within all legumes and beans, making them easier to digest and also releasing more of their nutrients. Types of carbohydrates called oligosaccharides, raffinose, stachyose and verbascose are present in raw (unsprouted) or poorly processed legumes, which can cause uncomfortable flatulence.

Some of these antinutrients are present in mung beans, but to a lesser degree than many other beans. In addition, antinutrients found in mung beans are soluble in water and can be eliminated by soaking, sprouting (germinating) or fermenting before eating them.