Black gram is a small, black, and dry bean that belongs to the Fabaceae Leguminosae family in the genus Vigna. It is one of the most commonly used lentils in every Indian kitchen.
Black gram is also known as urad dal, mungo beans, mapte beans, or black lentils. You may find it as a whole unsplit bean or the cracked open variety.
Black gram is an indispensable part of many exotic cuisines. It is full of nutrients and has a positive impact on your health. This bean may help relieve constipation, boost energy, reduce pain, and increase bone density, etc.
This article looks into some potential health benefits of black gram you may get from regular consumption.
Nutritional Value of Black Gram
Black gram is rich in proteins, minerals, fiber, vitamins, and antioxidant properties. These properties may help boost your health in various ways.
100 grams serving of black gram contain the following nutrients:
- Energy: 343 kcal
- Protein: 22.86 grams
- Carbohydrates: 60 grams
- Total lipid (fat): 1.43 grams
- Total dietary fiber: 28.6 grams
- Sugar: 2.86 grams
- Calcium: 171 milligrams
- Iron: 7.71 milligrams
- Sodium: 43 milligrams
Health Benefits of Black Gram
1. Black Gram Can Boost Energy.
Iron is a vital element that can help increase energy and lower fatigue.
A study was published in the Journal of Research in Medical Sciences. It shows Iron aids in the production of red blood cells which further increases oxygen flow to different organs and extremities of the body.
Black gram contains a significant level of iron. It can boost your energy and keep your body active.
2. It May Improve Digestion.
Like many other beans, black gram is rich in fiber. It can help treat many gastrointestinal problems you may experience.
Research published in 2000 shows that dietary fiber has positive effects on digestion and overall health.
Black gram can improve your digestive system and prevent constipation by bulking up the stool and stimulating peristaltic motion.
Besides, this bean can help treat diarrhea, cramps, and bloating. The fiber in black gram can help optimize nutrient absorption. It means you will get the most out of your diet.
3. Black Gram May Improve Bone Health.
Calcium plays a crucial role in improving bone mineral density. It can prevent bone degradation by keeping it strong.
A study published in 2015 shows calcium intake from dietary sources can improve bone mineral density.
Black gram is a good source of calcium. Regular consumption of this bean can improve your bone health. It may also make you resilient against age-related disorders.
4. It Can Manage Diabetes.
Black gram can be helpful for those who have diabetes or are a risk of developing this metabolic disorder, thanks to the dietary fiber it contains.
Fiber can regulate the amount of nutrients absorbed by your digestive tract. As a result, your blood sugar and glucose levels remain under control.
A study published in the Hormone and Metabolic Research shows the importance of dietary fiber in the prevention of diabetes. It also reports that fiber can aid in the prevention of obesity and coronary heart disease.
5. Black Gram Can Lower Pain and Inflammation.
Black gram is one of the oldest Ayurvedic remedies for reducing pain and inflammation.
The antioxidants, along with minerals and vitamins can cut down oxidative stress, soothing pain, and irritation in the body.
Research published in the Oxidative Medicine and Cellular Longevity reveals the importance of antioxidant in reducing inflammation.
Topical application of black gram paste can help reduce pain and inflammation in your joint and muscle.
6. It May Promote Healthy Skin.
Black gram has vitamins, minerals, and antioxidant that help prevent skin aging.
The iron in black gram helps increase oxygenated blood flow to the cells, giving you a spot-free, radiant, and glowing skin.
A study was published in the Frontiers in Pharmacology. It reveals the positive effects of iron in wound healing and reducing skin inflammation.
READ ALSO: 19 Ways to Use Grapeseed Oil for Skin Care
7. Black Gram May Promote Healthy Heart.
The combination of magnesium, potassium, folate, and fiber found in black gram can boost your heart health.
According to a clinical trial conducted in 1999, dietary fiber can reduce cholesterol.
Another 2016 study shows that folic acid can reduce the risk of cardiovascular disease.
Besides, the magnesium in black gram can help stimulate circulation, while potassium can reduce the tension in blood vessels and arteries.
8. It May Promote Hair Growth.
Black gram contains minerals that may help manage dry and brittle hair.
It can work as a good conditioner and help restore the luster of your hair.
You can apply a paste of black gram on your hair to get the shine appearance.
9. Black Gram is Good for Pregnant Women.
Due to its high nutritional value, black gram is considered an important food for pregnant women.
The iron in black gram helps in the production of hemoglobin, reducing the risk of birth defects in the fetus. Besides, the essential fatty acids present in this bean help in fetal brain development.
Does Black Gram Have Any Side Effect?
Although black gram is quite beneficial for the health, consuming too much of it can increase the uric acid level in your body. This is particularly bad for those who are suffering from kidney stones, gallstones, and gout.
Excessive intake of this bean can also cause flatulence.
If you have a rheumatic disease, you should avoid black gram. But, you can take it in a moderate amount after discussing with your doctor or nutritionist.
Black gram is a popular culinary item in Indian cuisine and possesses numerous health benefits.
The dense mixture of nutrients can help you remain healthy and fit in many ways. The bean is readily available and easy to cook.
But, before you include black gram in your regular diet, make sure you know about its side effects.
If you have any confusion, talk to a medical professional or nutritionist who can tell you about how much of this bean you should consume.