Health Benefits of Monggo

Rose May Pimentel in Health

Apr 23, 2021 • 3 min Read

A staple in every Pinoy household — monggo, also known as mung bean, has been cultivated since ancient times. It is dubbed as the poor man’s meat for its high protein content. Pinoys regularly eat mung beans especially when they abstain from meat during Lent. For moms with babies, the Food and Nutrition Research Institute (FNRI) list mung beans as among the 10 best food for babies.

A classic Pinoy way to prepare monggo is a sautéed mung bean stew or what most people know simply as ginisang monggo. It’s easy to prepare and it requires only a few ingredients.

Here are some of the amazing health benefits of monggo, from Healthline:

1. Packed with Healthy Nutrients

Mung beans are rich in vitamins and minerals.

One cup of boiled mung beans contains:

* Calories: 212

* Fat: 0.8 grams

* Protein: 14.2 grams

* Carbs: 38.7 grams

* Fiber: 15.4 grams

* Folate (B9): 80% of the Reference Daily Intake (RDI)

* Manganese: 30% of the RDI

* Magnesium: 24% of the RDI

* Vitamin B1: 22% of the RDI

* Phosphorus: 20% of the RDI

* Iron: 16% of the RDI

* Copper: 16% of the RDI

* Potassium: 15% of the RDI

* Zinc: 11% of the RDI

* Vitamins B2, B3, B5, B6, and selenium

These beans are one of the best plant-based sources of protein and rich in essential amino acids, those that your body is unable to produce on its own.

2. High Antioxidant Levels May Reduce Chronic Disease Risk

Mung beans are a good source of antioxidants that may reduce the risk of chronic diseases, such as heart disease, diabetes, and certain cancers.

3. Antioxidants May Prevent Heat Stroke

Mung beans contain antioxidants such as vitexin and isovitexin that may protect against free radical damage that occurs during heatstroke.

4. May Lower “Bad” LDL Cholesterol Levels. Reduces Heart Disease Risk

Animal studies have shown that mung bean antioxidants may lower “bad” LDL cholesterol, while human studies have linked higher legume consumption to lower LDL cholesterol levels.

5. Rich in Potassium, Magnesium, and Fiber. May Reduce Blood Pressure

Mung beans are a good source of potassium, magnesium, and fiber, which have been linked to lower blood pressure levels in adults with and without high blood pressure.

6. Fiber and Resistant Starch in Mung Beans May Aid Digestive Health

Mung beans contain soluble fiber and resistant starch, which can promote digestive health. The carbs in mung beans are also less likely to cause flatulence than those of other legumes.

7. Nutrient Composition May Lower Blood Sugar Levels

Mung beans are high in fiber and protein and contain antioxidants that may lower blood sugar levels and help insulin work more effectively.

8. May Promote Weight Loss By Suppressing Hunger and Raising Fullness Hormones

Mung beans are high in fiber and protein, which can help curb hunger by lowering levels of hunger hormones and raising fullness hormones.

9. Folate in Mung Beans Can Support a Healthy Pregnancy

Mung beans are high in folate, iron, and protein. These are needed during pregnancy. Most women don’t get enough folate, which has been linked to a higher risk of birth defects. Mung beans provide 80% of the RDI for folate in one cooked cup.

Just imagine how these small beans can bring big changes to your health. Go add this nutritious and versatile vegetable to your daily diet!

Stay healthy and safe!