Why Green Moong Dal needs to be an essential part for a diabetic’s diet?

People with diabetes need to follow a special diet plan with food rich in proteins and fibre and having a low glycemic index (GI). Such food takes longer to digest thus helping to maintain ideal blood sugar levels. If you are a diabetic, pre-diabetic, a borderline diabetic or even genetically inclined towards diabetes a healthy and nutritious diet plan in the proportion of 60:20:20 with carbs, proteins and fat respectively will work well. The ideal calorie intake per day should not exceed 1800 calories. Eating seasonal fruits, salads and fresh green vegetables is an absolute must.

Green Moong Dal whole is an ideal food for people with diabetes especially if you are vegetarian. Here’s why?

• It has high protein content

• It has low GI index as it has complex carbs

• It is rich in Vitamins such as B1, B12, C, etc.

• It is a good source of minerals such as magnesium and potassium

• It is low in Sodium

• It is an antioxidant

• It has no saturated fats

• It is full of fibre

Green Moong dal whole and rice porridge/khichdi are an ideal food for diabetes. Given below are a few recipes which will get you all the benefits of Masoor dal.

1. Green Moong Dal Whole and Rice Porridge

This wholesome aromatic porridge can be eaten for breakfast or lunch.

Ingredients:

Green Moong Dal Whole – ½ cup, soaked for 1 hour

Hand pounded rice OR Brown Rice OR White rice – ½ cup, soaked for 1 hour

Water – 3 cups for White Rive and 4 cups for Brown or Hand pounded rice

Freshly grated coconut – 2 tablespoons

Curry leaves – handful chopped

Mustard seeds – ½ tsp

Jeera – ½ tsp

Ghee – 1 tsp

Green Chillies – 2-3 slit

Salt to taste

Peppercorns whole – 8-10

Pressure cook the soaked Moong dal, rice and salt in water. Prepare baghar with the remaining ingredients and pour over the porridge. Eat piping hot with vegetable raita.

2. Matar ki khichdi

This North Indian special khichdi is wholesome and nutritious!

Ingredients:

Green Moong whole – ½ cup, soaked for 1 hour

Rice – ½ cup, soaked for 1 hour

Peas – ½ cup

Ghee – 1 tsp

Jeera – ½ tsp

Cinnamon sticks - 2

Tej Pata – 2

Peppercorns – 5-6

Black Cardamom whole – 1

Cloves – 3-4

Ginger Garlic Green chilli paste – 1 tsp

Salt to taste

In a pressure cooker heat ghee, add jeera and ginger garlic paste and fry for one minute. Add all the whole garam masala and fry till aromatic. Add drained green moong, rice, peas, salt and one cup water, pressure cook for 7-8 minutes till just soft. Enjoy with plain curd.

3. Mushroom & Broccoli green gram porridge

Ideal for those who enjoy a continental touch to their porridge!

Ingredients:

Green Gram Whole – ½ cup, soaked for 1 hour

Rice – Brown or Hand pounded – ½ cup, soaked for 1 hour

Onion – 1 finely chopped

Mushrooms – 8-10 finely chopped

Broccoli – 1 floweret broken small

Green ginger green chilli paste – 1 tsp

Salt to taste

Oil – 1 tablespoon

Peppercorns – 5-6

In a pressure cooker fry onions till they are pink. Add peppercorns, ginger garlic paste and cook for 2 -3 minutes. Add vegetables and sauté for a few minutes. Add the drained green gram and rice along with one cup water and salt. Press and cook for 7-8 minutes till just done. Eat piping hot sprinkled with red chilli flakes for added spice.

Enjoy these delicious Green Gram recipes and stay in control of your diabetes!

Explore the richness of Green Moong and Chana Dal.

Green moong whole is a very healthy food. Whole green moong is the cheapest and easiest way to add nutrition to your food. This tiny food is loaded with high protein and low calories.

They are packed with minerals and vitamins. They are high in fiber too, which is good for the digestive health. The high fiber content helps lower cholesterol. Thus, they are good for heart health.

When consumed regularly, green moong reduces bad cholesterol and improves the flexibility of veins and arteries. The fiber content prevents constipation and keeps the stomach full, thus reducing the constant urge of grabbing snacks. Green moong has low calorie and low fat.

Whole green moong are powerhouses packed with nutrients.  They have low sodium content. Sprouted green moong produces live enzymes which are good for health. Due to their low Glycemic Index (GI), they are a smart option for diabetic patients. The high fiber and protein content in the whole green moong help regulate the blood sugar.

Consuming green moong makes you look young. The anti-ageing properties of the tiny food stimulate the production of hyaluronic acid, elastin, and collagen which are essential for healthy and radiating skin. Unlike other beans, green moong whole possesses oligosaccharides which prevent problems like bloating and gas. They are easily digestible and tasty too.

Add these green powerhouses in the diet in powdered form and mix with wheat flour. Prepare dosa from the green moong or have a bowl of sprouted whole green moong.

Chana Dal is nutritious and delicious too. It is also known as Bengal gram or chickpea. It is basically split and polished baby chickpeas. It is the most popular legume in India and is used in varied ways to make the food really tempting. This dal is a popular source of vegan protein.

Chana Dal helps in weight loss. This is due to its high fiber content which makes you feel full and thus keeps hands away from grabbing more food and thus extra calories.  The fullness of stomach helps in controlling appetite. It helps maintain low cholesterol levels, thus aiding in having a healthy heart. The regular consumption of chana dal can prevent stroke and other cardiac diseases.

It helps to regulate blood pressure and is good for those who suffer from hypertension. The potassium and magnesium content in chana dal provide electrolytes much needed to lower the high blood pressure levels.

Like green moong, chana dal has low Glycemic Index and hence is a superfood for diabetic patients. It helps to release glucose slowly and steadily into the bloodstream which is beneficial for the diabetics.

Apart from protein, chana dal is a rich source of zinc, folate, and calcium. The phytoestrogens present in the chana dal helps to regulate hormones in women. Due to its high iron content, chana dal is highly recommended in the diet in case of anemia. On a daily basis, chana dal is recommended for pregnant women, elders, and young children too. It can be mixed with rice and a plain khichdi can be prepared, or in grounded form can be used for several purposes.