Horse Gram Nutritional Value
Horse gram, a versatile legume commonly found in India, is loaded with nutrients and is an excellent source of protein. It is considered one of the most nutritious legumes and can be a valuable addition to a balanced diet. Check out the nutrient content of this legume in the table below (3): It is a versatile ingredient used in various culinary preparations and may also help with weight management. Check out how it may aid weight loss in the section below.
How Horse Gram Works For Weight Loss
Horse gram is loaded with protein, dietary fiber, vitamins, and minerals and is low in calories (3). This makes it an amazing food for weight loss. Here’s why you should consume it for weight loss:
1. High In Protein
The amino acids albumin and globulin contribute about 75-79% of total horse gram content. Moreover, methioninei and tryptophani are found in limited quantities in this legume (2), (3). The amino acids albumin and globulin contributes about 75-79% of total horse gram content. Moreover, methioninei A kind of amino acid compound that blocks fat storage and efficiently removes toxins from the liver. and tryptophani A low appetite suppressant that increases the serotonin level in the human body and aids the sleep cycle. are found in limited quantities in this legume (2), (3). The amino acid profile of protein-rich foods boosts the metabolic rate, helps regulate satiety levels, and increases energy expenditure in negative energy balance (4). Increased satiety reduces unnecessary energy intake (i.e., you eat less), which is important for weight loss (5).
2. Loaded With Dietary Fiber
100 g of horse gram contains 8 g of fiber (3). Dietary fiber increases satiety and decreases the absorption of fat molecules by binding them (6). A study conducted in Canada found that people who consume beans have lower body weight and waist circumference and better nutrient intake (7). A pilot study conducted on 20 people found that a bean-based high-fiber diet increases fiber intake by 75%,which increases satiety and reduces hunger to aid weight loss (8).
3. Low In Calories
Horse gram is low in calories, so it can be taken in an adequate amount to curb your hunger (3). As per the Canadian Medical Association Journal, a low-calorie diet can help reduce abdominal fat and waist circumference by 1.5-9.5 cm as it aids fat burning (9).
4. Removes Toxins
The soluble and insoluble fiber found in horse gram helps in digestion and the colon. The insoluble fiber increases stool weight and decreases the transit time (10), (11). A study conducted at the Seoul National University (South Korea)found that people who are on a detoxification diet plan that includes legumes, nuts, fish, and whole grains in their daily diet experience weight loss and reductions in other body composition measurements like body fat percentage, body fat mass, and waist circumference (12).
5. Improves Metabolism
Horse gram is rich in protein along with all the essential amino acids (3). Protein-rich foods not only increase satiety but also help boost metabolism. A high-protein diet helps maintain the basal metabolic rate, which helps in reducing weight (13). Now that you know how horse gram helps reduce weight, let’s check out how you can consume it.
How To Consume Horse Gram
Horse gram is a heat-generating legume, so it is best to combine it with cooling foods like cumin powder, juices, and buttermilk. A study conducted at the Banaras Hindu University (India)found that horse gram seeds with spices are used as a remedy for cold, sore throat, and fever as they generate heat (2). A blogger shared that she followed the South Beach diet to shed her pregnancy and post-pregnancy weight and horse gram was an integral part of its first phase. She states in one of her blog posts, “Before the diet, I used to use horse gram once in 6 months or so. But now I started to use them more. So for convenience, I sprout them in bulk and freeze it (i).” The blogger mentioned that you can use them to prepare soup and curry. You can use horse gram to make a variety of Indian recipes by soaking the seeds for 1-2 hours or sprouting it and using it in a salad. Check out some delicious horse gram recipes for weight loss in the next section.
Horse Gram Recipes For Weight Loss
1. Horse Gram Powder
1 cup horse gram seeds 1 tablespoon cumin seeds 4 tablespoons split pigeon peas 4 tablespoons split black gram 10 dry red chilies 1 teaspoon black peppercorn Salt to taste
Lunchtime
2. Horse Gram (Kollu) Soup
1 cup horse gram 1 teaspoon mustard seeds 1 tablespoon tamarind juice 5-7 curry leaves 1 green chili 1 teaspoon cumin seeds 1 dry red chili 1 tablespoon olive oil Salt to taste
Post-lunch or pre-dinner
3. Sprouted Horse Gram
½ cup horse gram 2 cups water ¼ cup chopped onion ¼ cup chopped tomato ½ cucumber, chopped 2 tablespoons lime juice Salt to taste
Breakfast or as a snack.
5. Horse Gram Dal
½ cup horse gram, boiled ¼ cup chopped onion ¼ cup chopped tomato 1 teaspoon cumin seeds 1 clove of garlic, chopped ½ teaspoon coriander powder ½ teaspoon turmeric powder ½ teaspoon chili powder 1 teaspoon cumin powder 2 tablespoons ghee/olive oil 1 dry red chili A pinch of garam masala Chopped cilantro Salt to taste
Lunch or dinner Besides aiding weight loss, horse gram offers a bunch of other health benefits, such as maintaining heart health, providing stamina, and in having a good immune system . Check out below to know more.
Other Health Benefits Of Consuming Horse Gram
Studies have shown that the consumption of horse gram helps to manage diabetes (14). Moreover, horse gram is rich in fiber, which helps reduce the fasting blood glucose level and keeps a check on the HbA1C level (15), (16). And because of its slow rate of starch digestion, it can be used as a low glycemic index (GI) diet and can help with blood sugar control. Horse gram consumption helps control your cholesterol levels by binding the fat molecules and increasing fecal excretion (14). Horse gram produces heat in the body, which is helpful for people who regularly catch a cold, cough, or fever (2). Consumption of horse gram helps prevent constipation due to its high-fiber content (10), (11).
Side Effects Of Horse Gram
May aggravate stomach ulcers. May cause excessive menstrual bleeding.
Though horse gram is good for your health, it should be avoided in certain situations as it generates heat in the body and is high in protein. Much anecdotal evidence suggests that horse gram may interact with several medications, including antidiabetic drugs, and cause hypoglycemia when used with them.
Who Should Avoid Consuming Horse Gram
You should avoid consuming horse gram if you are:
Pregnant Lactating Suffering from gout
Horse gram contains goitrogen, making it unsuitable for people with thyroid disorders. If you do not belong to the above-mentioned groups of people, you can much on horse gram occasionally and enjoy the protein-packed pulse. To make it a part of your regular diet, you will need to know how to store it properly. Scroll down to learn more.
How To Choose And Store Horse Gram
Look for clean, shiny, plump seeds when selecting horse gram; steer clear of any that are discolored, shriveled, or show mold or other damage. Fresh horse gram should smell nutty; if it does not smell well, it can be moldy. To avoid chemicals and pesticides, always buy organic horse gram from reliable suppliers, especially in sealed packets. Store these horse grams in an airtight container in a cool, dry place to preserve its freshness. For longer-term storage, consider freezing or chilling. What are the traditional uses of horse gram in various cultures? Horse gram is prized in Ayurvedic medicine for its ability to improve respiratory conditions and assist with digestion. It is widely used in India as a high-protein staple in soups and dals. It is used as animal feed and food in Africa, where some cultures also use it to treat kidney stones and arthritis. Can we consume horse gram daily? Yes, you can consume horse gram daily in moderation. Are horse gram and flaxseed the same? No, there is a fundamental difference between horse gram and flax seed. Flax seed is a type of oil seed while horse gram is a type of pulse. How much sugar is present in horse gram? Horse gram has an oligosaccharidei Carbohydrate chains made up of monosaccharides (multiple simple sugars) that are responsible for cell recognition and adhesion. content of 3.69% (2). Does horse gram increase blood pressure? No, horse gram contains tyraminei An amino acid that regulates blood pressure by tightening the blood vessels but may increase it if consumed too much. which may play an important role in regulating blood pressure (17). Is horse gram good for the liver? Yes, horse gram may reduce oxidative damage to the liver (18). Is horse gram good for bones? Yes, horse gram is a source of calcium which helps in building strong bones and preventing bone loss (19), (20).
Illustration: Horse Gram For Weight Loss – Benefits And Recipes
Explore the power of horse gram for effective weight loss in this eye-opening video. Uncover the hidden potential of this superfood and discover how it can aid you in your weight loss journey by watching the video below.
