Green soybeans: properties, uses and benefits

Have you heard about green soybeans? This food is a type of legume that receives different names; thus, in some countries it is also known as mung bean, mung bean or soybean sprout.

The scientific name is Vigna radiata and has its origin in India, so It is a typical food in Indian cuisine and also in Asian. It is characterized by having a dark green color on the outside and bright yellow on the inside. In addition, it has a slightly sweet taste, a soft consistency and a freshness similar to that of lentils.

It can be used in various dishes. Thanks to its important nutritional value, incorporating it into your diet is an excellent decision.

Nutritional properties of green soybeans

According to the study Evaluation of the nutritional composition and apparent and ileal digestibility in swine of mung bean (Vigna radiata or Phaseolus aureus) with and without heat treatment, in 100 grams of this food there is the following nutrient content:

  • 20 grams of protein.
  • 19 grams of carbohydrates.
  • 7.60 grams of dietary fiber.
  • Variable vitamin A, C and B complex, such as thiamine and riboflavin.
  • Various minerals, such as magnesium, calcium, iron, and sodium.

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What are the health benefits of green soybeans?

Fortunately, all the nutrients it provides help maintain health. In this sense, the consumption of this legume within a varied, balanced diet according to each person can have certain advantages.

As established by the Food and Agriculture Organization of the United Nations (FAO), the benefits derived from incorporating legumes into the diet are as follows.

Decrease the risk of coronary heart disease

Green soybeans are food with a remarkable contribution of dietary fiber and may intervene in the reduction of LDL cholesterol, also known cholesterol bad; a recognized risk factor for heart disease.

Bad cholesterol is the variant of lipids capable of depositing in the arteries, generating obstructions in the form of atheroma plaques.

Helps maintain brain health

The B vitamins it provides are necessary for an important variety of bodily functions. Between them, it can be mentioned that they maintain the vitality of neural connections and allow optimal brain function, as stated in a study published in the journal Nutrients.

Can prevent congenital diseases

In addition to what is mentioned in the previous section, vitamin B9, known as folic acid, has an important role in the development of the fetus during pregnancy. Specifically, if your contribution is appropriate, significantly reduces the risk of congenital neural tube abnormalities, such as spina bifida in newborns.

The recommended daily allowance for this vitamin is 400 micrograms for adults.however, the value rises to 600 micrograms during the gestation period. Since there are 159 micrograms of folic acid in 100 grams of green soybeans, it would be necessary to resort to supplementation in pregnancy.

Prevention of anemia

The iron contribution of green soybeans makes it a interesting food to help prevent iron deficiency anemia, which has a higher incidence among women and children.

However, it is important to note that, for the body to make the most of this mineral, it is advisable to combine it with foods that contain vitamin C, such as citrus, kiwi and bell pepper.

Helps prevent diabetes

The bean mungoAs well as legumes in general, it contains practically no fat and has a remarkable fiber content. Specific, this last nutrient increases satiety and helps stabilize sugar levels and insulin in the blood (that is, it has a low glycemic index). For this reason, it has a preventive effect on weight gain and the onset of diabetes.

Protects the immune system

Apart from nutrients, green soybeans have bioactive compounds, such as phytochemicals and antioxidants. In relation to this, various investigations suggest that is effective in protecting the immune system.

They provide protein to the diet

How are they one economic protein alternative to other foodsLike meats, these grains can be important protein providers.

Likewise, it is important to mention that those who choose a vegetarian or vegan diet should incorporate legumes on a daily basis, in combination with foods such as cereals, seeds and nuts.

How can it be prepared?

Fortunately, there are different ways to prepare green soybeans, which makes it possible to add it to different dishes. Let's look at some examples below.

1. Boiled for hot dishes

Like any legume, it can be boiled until soft. To do this, you have to wash the grains, let them soak for a minimum of 8 hours and then proceed to cooking (approximately 30 minutes).

Thus, after draining them, they can be added to soups, stews or even processed to make sandwiches or hamburgers.

2. Fresh, for summer days

In western cultures, fresh green bean sprouts are used as a vegetable to add to salads.

3. As flour, to prepare dough

In addition to the above, grains can be ground into flour. This is useful to prepare products suitable for celiacs, without wheat, oats, barley or rye, or to vary traditional recipes.

Also, since green soybeans do not have a strong flavor, sweet recipes can also be made with it and it is useful for adding texture to a meal.

Foods suitable for coeliacs are alternatives that these patients need yes or yes. In this sense, flour derived from green soybeans can be a good alternative.

4. As sprouted food

According to science, sprouted green soybeans are a food that has higher anti-inflammatory potential than dry beans. With this procedure, the antinutritive substances of the legumes are eliminated and the nutritional quality is improved.

Specifically, to germinate the beans mungo You have to rinse it, put it in a jar with water, cover it with a cloth and leave it on a wringer without giving it direct light. Then, for 4 or 5 days change the water and repeat this process until it has germinated.

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Green soybeans as part of a healthy diet

As you have seen, eating green soybeans and legumes in general have different health benefits. However, their intake should be part of a healthy and balanced eating pattern to avoid nutritional deficiencies.

Therefore, if you have never tried them, keep in mind that in addition to their properties, beans mungo they are easy to prepare and you can add them to different dishes.

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