See Moong Dal Payasam recipe. Moong Dal (Pasi Paruppu) Payasam is a famous South Indian sweet  made by sweetening moong dal mash with jaggery. The mixture is thinned with coconut milk and flavoured with cardamom and other spices. Dry roasting the dal before cooking gives a rich aroma to the payasam.

 Is Moong Dal Payasam healthy?

Yes and No, depends who is having it. Made from yellow moong dal, jaggery, coconut milk, cardamom, cashewnuts and ghee.

Let's understand the ingredients. 

What's good.

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiber, potassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal. 

Coconut Milk : Coconut milk is a healthy fat and  MCT (Medium Chain Triglycerides)  – which goes directly to the liver and does not get stored as fat in body. It Lowers Blood Pressure as it is has good amounts of potassium. The lauric acid present in coconut milk reduces the bad cholesterol (LDL) and increase the levels of good cholesterol (HDL). This positive effect on cholesterol levels improves heart health too. For details see the benefits of coconut milk. 

What's the problem?

Jaggery (Gur) : When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts. What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, but diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly. Read is jaggery healthy for complete details.  

Can diabetics, heart patients and over weight individuals have Moong Dal Payasam ?

Yes, but have just one payasam due to high amounts of jaggery. 

How to burn 335 calories that come from Moong Dal Payasam?

Walking (6 kmph) = 1hr 41 mins

Running (11 kmph) = 34 mins

Cycling (30 kmph) = 45 mins       

Swimming (2 kmph) = 57 mins

Note: These values are approximate and calorie burning differs in each individual.