Black gram is a type of bean that grows on the Indian subcontinent. It is one of the most nutritious beans in the whole world, which a lot of people say, so it’s okay you have doubts. You can read this article to dispel them! I may sound like I’m bragging, but I’m really not. Black grams are oozing with nutrients. Give this article a read to learn more about the health benefits of black gram and many other important facts.
What is Black Gram?
You may have heard of the black gram before, or know it is matpe beans, black lentils or even mungo beans. Believe me, these names all describe the very same impressive bean. Scientifically, the black gram is known as the Wigna mungo.
Black gram is a legume that has been cultivated on the subcontinent of India for many years now. It has already become one of the most significant variety of pulses in that region of the world, valued not only for its robust capacity to grow in challenging conditions, but also for its widespread availability and dense mixture of necessary nutrients. Black gram is often sold as a completely un-split bean, but there are also cracked open varieties which show the white flesh within. These latter varieties tend to make them more recognizable.
Black gram plays a huge role in various cultural dishes in South Asia and India, particular useful for those who make dal. It is an indispensable part of various exotic cuisines, but it is also rich in various essential nutrients, vitamins and minerals, including fiber and protein. It also contains antioxidant properties, which are beneficial in boosting the health in a lot of ways. While these are not the most typically present type of beans in various parts of the world, they are fairly easy to find no matter where you are. Once you have tried them, you’re sure to make them one of your top bean choices!
Nutritional Content of Black Grams
100 grams of raw and mature black gram seeds contains the following nutrients:
| Principle | Amount | % Daily Value |
| Energy | 341 Kcal | 17% |
| Carbohydrates | 58.99 grams | 45% |
| Protein | 25.21 grams | 45% |
| Total Fat | 1.64 grams | 8% |
| Cholesterol | 0 milligrams | 0% |
| Dietary Fiber | 18.3 grams | 48% |
| Vitamins | ||
| Folates | 216 micrograms | 54% |
| Niacin | 1.447 milligrams | 9% |
| Pantothenic acid | 0.906 milligrams | 18% |
| Pyridoxine | 0.281 milligrams | 22% |
| Riboflavin | 0.254 milligrams | 20% |
| Thiamin | 0.273 milligrams | 23% |
| Vitamin-A | 23 IU | 1% |
| Vitamin-C | 0 milligrams | 0% |
| Electrolytes | ||
| Sodium | 38 milligrams | 2.5% |
| Potassium | 983 milligrams | 21% |
| Minerals | ||
| Calcium | 138 milligrams | 14% |
| Copper | 0.981 milligrams | 109% |
| Iron | 7.57 milligrams | 95% |
| Magnesium | 267 milligrams | 67% |
| Phosphorus | 379 milligrams | 54% |
| Zinc | 3.35 milligrams | 30% |
Selection and Storage of Black Gram
Farmers harvest black gram when the whole plant, including the seed pods, turns yellow. The stacks are dried in the sun, and then farmers use winnowing or threshing to separate the seeds.
Black gram beans are readily available in stores all year long. If you want to buy some, you must get the dry seeds sold in packets and bins. Spit, cleaned, and hulled beans are also available in some shops.
At home, dry store the beans in a metallic or air-tight bin in a dry, cool place away from humidity and high temperature.
Health Benefits of Black Gram
Here are some of the most surprising health benefits of black grams:
- Helps protect heart health. The potassium, magnesium and fiber in black gram does many wonders for your heart health. Furthermore, the fiber is an effective way to balance the levels of cholesterol in the body, as well as prevent atherosclerosis.
- Helps reduce pain and inflammation. Black gram is one of the most trusted and oldest Ayurveda remedies. The combination of various essential vitamins and minerals may help soothe irritated areas of the body.
- Helps with skincare. In Ayurveda medicines, black gram pastes and concoctions are concentrated with vitamins and minerals. This is perfect for relieving inflammation, promoting rapid exfoliation and healing and stimulating the flow of oxygenated blood through the skin’s surface.
- Helps prevent diabetes. The fiber content of the black gram is beneficial for those who suffer from diabetes. This is because fiber is essential in regulating the uptake of nutrients in the gut. This is one of the best health benefits of black gram.
- Helps improve digestion. Just like any other beans, black gram is high in fiber, which helps treat gastrointestinal conditions. Dietary fiber is also essential in bulking up the stool and stimulating the peristaltic motion.
