Health Benefits of Red, Black, and Green Gram
Posted on: April 27, 2018.

Red Gram – Pigeon Peas

They are small, typically cherry-coloured peas which are either round or oval. Pigeon peas, however, can also be yellow or brown in colour, and are thought to have originated in India. Throughout the tropics and subtropics of Asia and sub-Saharan Africa, pigeon peas are currently grown as a pulse crop for its nutritious, dry seeds.


Health benefits of Red Gram

Excellent source of vegetarian protein—100 grams of dried pigeon peas contain 343 calories, and 21.70 g (39%) of recommended daily intake (RDI) for protein.

100 grams of red gram provide 15 g (39%) of RDI for dietary fibre, an effective laxative, and known to reduce blood cholesterol levels (by retarding reabsorption of cholesterol-binding bile acids in the colon).

Excellent sources of several essential minerals—copper, iron, manganese, phosphorus, selenium, calcium, and zinc. Both copper and iron take part in the production of blood cells in the human body.

Good source of B-complex Vitamins—folates, thiamine, pyridoxine, pantothenic acid, riboflavin and niacin, whichpositively influence carbohydrate, protein, and fat metabolism.

Very good sources of potassium—100 grams of red gram contain 30% of potassium, a mineral present inside cell and body fluids, which down regulates blood pressure by retarding the pressing effects of sodium on the heart.

Black gram –Urad Dal

They are small, black, dry beans that prominently feature in Asian cuisine, and are popularly known as “urad dal”. Black grams are enclosed in pods, and each pod contains 6-10 seeds that are black, greyish, brown or dark green outside, and of white, creamy colour, inside.

Health benefits of Black Gram

Perhaps the best source of vegetarian protein—100 g of black gram provides 25.21 g (45%) of RDI for protein, which is a relatively high protein composition than chickpeas.

Excellent sources of folate and B-complex Vitamins—100 g of black gram contain 216 μg (54%) of RDI for folates, which, along with Vitamin B-12, is one of the essential co-factors for DNA synthesis and cell division. Adequate folatein the diet after conception and during pregnancy may help prevent neural-tube defects in the new-born baby.

Excellent sources of minerals, especially iron—100 g of black gram contains 7.57 mg (95%) of the RDI for iron which improves memory power and cognition and works against anaemia. Other essential minerals in ample quantities in these beans are calcium, copper, magnesium, zinc, and phosphorus.

Black gram is rich in potassium—100 g of black gram contains 983 mg (21%) of the RDI for potassium, which is nearly 1.5 times more than that of chickpeas. Potassium electrolyte present in cell and body fluids works against the pressing effects of sodium on the heart and optimizes blood pressure.

Green Gram – Mung Beans

They are small, round beans, primarily consumed in its sprouted form in the United States. As a bean, it takes only a short while to get cooked, and has a sweet flavour. With its high fibre and nutrient content, it offers several health benefits.

Weight control –A1-cup serving of green gram has 15 grams of fibre, which as a food, fills you up and makes you feel satisfied. This essentially prevents food craving and unhealthy eating. According to clinical studies, people eat 10 percent fewer calories when they eat an additional 14 grams of fibre daily.

Protein source – Meat, poultry and eggs are essential sources of animal proteins, among meat-eating populations. Clinical studies, however, recommend that you also eat a variety of vegetarian foods rich in protein—such as green gram—for a varied and balanced nutrient intake. Green gram, with 14 grams of protein per 1-cup serving, fits the bill as an alternative nutrient-rich source of protein to the usual chicken or steak.

Iron source – According to results concluded by the World Health Organization (WHO), iron deficiency affects 80% of the world’s population, especially women and children. A 1-cup serving of green gram contains 2.83 mg of iron—more than that found in three ounces of dark-meat turkey. For enhanced absorption of iron by the body, combine green gram with Vitamin C-rich foods, such as peppers.

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