Black gram, also known as Vigna mungo, is a type of legume that is native to India and has been a staple in traditional South Asian cuisine for centuries. It is known for its high protein and fiber content, as well as its rich, nutty flavor. In this article, we will explore the nutritional value of black gram per 100g, as well as the potential health benefits of including this legume in your diet.
One of the most notable nutritional qualities of black gram is its protein content. Per 100g, black gram contains approximately 24.5g of protein, making it an excellent source of this essential nutrient. Protein is important for a number of bodily functions, including the growth, repair, and maintenance of tissues, as well as the production of hormones, enzymes, and other molecules. It is also an important component of the immune system, helping to protect the body against infection and disease.
Black gram is also a good source of dietary fiber, with approximately 16.5g per 100g. Dietary fiber is a type of carbohydrate that is not digested by the body, meaning it passes through the digestive system largely unchanged. It is important for maintaining bowel regularity and may help to prevent constipation. Additionally, fiber has been shown to have a number of other health benefits, including reducing the risk of heart disease and certain types of cancer, and helping to control blood sugar levels in people with diabetes.
In addition to protein and fiber, black gram is also a good source of a number of essential nutrients, including vitamins and minerals. It is a particularly good source of iron, with approximately 5.5mg per 100g, as well as magnesium, with approximately 180mg per 100g. Iron is important for the production of red blood cells, which carry oxygen throughout the body, while magnesium plays a number of important roles in the body, including helping to regulate muscle and nerve function, maintaining strong bones, and supporting the immune system.
So, is black gram per 100g healthy for you? The answer is a resounding yes! In addition to its high protein and fiber content, black gram is also a good source of a number of essential nutrients that are important for overall health and well-being. Including black gram in your diet can help to boost your intake of these important nutrients and may provide a number of potential health benefits.
Some of the potential health benefits of black gram include:
- Weight management: Black gram is low in calories and high in protein and fiber, making it a good choice for those looking to maintain a healthy weight or lose weight. Its high protein content may help to increase feelings of fullness, while its high fiber content may help to slow digestion and keep you feeling satisfied for longer.
- Improved digestion: As mentioned, black gram is a good source of fiber, which is important for maintaining bowel regularity and preventing constipation. Its high fiber content may also help to promote the growth of beneficial bacteria in the gut, which may improve overall digestive health.
- Heart health: Some studies have suggested that including black gram in the diet may help to reduce the risk of heart disease. Its high fiber content may help to lower cholesterol levels, while its high magnesium content may help to reduce blood pressure.
- Diabetes management: Black gram may also be helpful for those with diabetes, as its high fiber content may help to control blood sugar levels. Additionally, its low glycemic index may help to prevent blood sugar spikes after meals.
- Cancer prevention: Some research has suggested that including black gram in the diet may help to reduce the risk of certain types of cancer, such as breast and colon cancer. This may be due, in part, to its high fiber content.