What is Horse Gram?
Horse gram, scientifically known as Macrotyloma uniflorum, is an unknown member of the legume family and is a tropical legume that has been a part of traditional Indian and Asian diets for thousands of years. It is a hardy crop that grows well in dry agricultural lands, earning the nickname” poor man’s pulse.” However, it is a staple food in many parts of India, known by various names such as horse gram in Hindi kulthi, muthira in Malayalam, kollu in Tamil, and gahat in Nepali. Some people may not be familiar with horse gram benefits and side effects.
Horse gram might not be a regular on your grocery list, but it’s packed with great nutrients and has been used in traditional medicine for centuries. Despite its name, horse gram isn’t just for horses. It’s been cultivated for human consumption for thousands of years, and it’s well-renowned for its high protein, fiber, essential nutrient content, and numerous health benefits, making it a staple for those who understand horse gram nutrition and seek out horse gram health benefits.
Also Read: Flax seeds benefits; A nutritional powerhouse for heart health and digestive wellness.
Horse gram nutritional facts
When it comes to the nutritional value of horsegram, this pulse is packed with horse gram protein, dietary fiber, and complex carbs, positioning it as an outstanding provider of long-lasting energy. Also, horse gram is abundant in essential vitamins and minerals like iron, calcium, phosphorus, and B-group vitamins. Moreover, it is a rich source of powerful antioxidants recognized for their capabilities in counteracting damaging free radicals within the body, which is a testament to the horse gram nutritional value.
A 100g serving of horse gram contains approximately 22g of protein, 5g of dietary fiber, and 57g of carbohydrates. It also provides an impressive 287mg of calcium, 7mg of iron, and 311mg of phosphorus. These figures serve to highlight the horsegram nutritional facts and underscore its significant horse gram nutrition value. Whether you’re looking to boost your protein intake, increase your fiber consumption, or add variety to your diet, horse gram is a worthy addition.
Horsegram protein content makes it a favorite among vegetarians and vegans, who often struggle to meet their daily protein requirements. The fiber content in horse gram aids digestion and promotes a feeling of fullness, making it an excellent choice for those trying to manage their weight, and potentially contributing to horse gram for weight loss. Furthermore, complex carbs ensure that horsegram has a low glycaemic index, which releases energy slowly and helps control blood sugar levels.
Health Benefits of Horse Gram
There are many horse gram health benefits due to its rich nutritional profile. Regular horse gram consumption can improve digestion, weight management, and overall health.
Horse gram is known for its diuretic properties, which can aid in detoxifying the body and managing diabetes. It can help reduce inflammation, enhance immunity, and manage diabetes. Moreover, it is believed to have a warming effect on the body, making it an excellent choice for consumption during colder months.
One lesser-known horse gram benefit is its potential role in kidney health, particularly concerning urinary stones. Research also indicates that horse gram could have potential in the prevention and treatment of kidney stones.
Some scientific studies support the health benefits of horse gram.
Reduce the level of total cholesterol
Horse gram nutrition is notable for its potential to reduce total cholesterol. Pulses, including horse gram, are excellent soluble and insoluble fiber sources. Compared to kidney beans, horse gram contains more insoluble dietary fiber. In humans, dietary fibers are known to impact the gastrointestinal tract positively, potentially altering gastrointestinal transit time and satiety, which can influence the body’s cholesterol levels. With its high dietary fiber content, incorporating horse gram into your diet may contribute to lower cholesterol levels. Satis Kumar and group evaluated the antihypercholesterolemic effect of horse gram extract. This study demonstrated that horse gram extract has strong activities against hypercholesterolemia and obesity.
Horse gram may reduce inflammation.
A study published in Saudi J Biol Science investigated the protective effects of horse gram formulation against high fat-induced inflammation and oxidative stress in mouse models. The results of this study mentioned horse gram formulation may reduce inflammation.
Horse gram may prevent potential kidney stones
A study published in 3 Biotech journals mentioned that horse gram might positively affect or be a reliable plant-based nutraceutical for kidney stone problems.
Another study published in Heliyon Jornal in 2020 investigated the effect of horse gram seed extract on ethylene glycol-induced urolithiasis in rats. This study showed that horse gram seed extract showed significant activity in urolithiasis.
However, more scientific studies are required to substantiate the strong claims regarding the health benefits of horse gram, including any potential side effects
Horse gram may have antimicrobial activity
The antimicrobial activity of horse gram seeds has been documented in scientific research. A study published in the Indian Journal of Natural Products highlighted that horse gram seed extract exhibited significant activity against various foodborne pathogens.Escherichia coli, Staphylococcus aureus, Bacillus subtilis, and Pseudomonas aeruginosa.
Horse Gram for Weight Loss
Horse gram is an ideal food choice for those pursuing weight loss due to its low-fat, high-fiber profile. The substantial fiber content in horse gram promotes a sense of fullness, which helps curb overeating and snack cravings. Moreover, as a low glycemic index food, horsegram aids in gradually releasing sugar into the bloodstream, preventing spikes in blood sugar levels.
There are numerous recipes to incorporate horse gram into your weight loss diet. You can prepare it as a dal, create a nourishing soup, or even grind it into a powder to use as a dietary supplement. Remember, for optimal weight loss results, it’s important to include horse gram in a balanced diet and maintain a regular exercise routine.
Sprouted horse gram
Phytic acid and tannins are antinutrients in horse grams that can bind to iron and calcium and prevent their absorption. Sprouted horse gram can be prepared by soaking in water overnight, draining the water, and rinsing with water. Then, place the soaked horse gram in a container and allow sporulation for several days. When it sprouts, it can be cooked and prepared in soups or incorporated in salads and other dishes. Sprouted horse gram benefits in digestion and reduction of antinutrient content.
The Side Effects of Horse Grams
As previously discussed, horse gram offers several benefits and is generally safe for consumption. Some people may be familiar with horse gram benefits and side effects, but a lot of people are unaware of this information. Nevertheless, it’s important to be cognizant of the potential side effects of horse gram, such as gastrointestinal discomfort due to its high fiber content. This discomfort can often be mitigated by gradually increasing intake and allowing your body time to adjust.
Furthermore, horse gram should be consumed in moderation during summer due to its warming effect on the body. It’s also prudent to consult a healthcare provider before adding horse gram to your diet, especially if you’re pregnant, breastfeeding, or managing major health concerns, to avoid any side effects of horse gram.
Horse Gram Recipes
While horse gram may not be a staple in most kitchens, numerous delicious horse gram recipes can introduce this ingredient into your diet. Horse gram boasts a rich nutritional profile and offers culinary versatility. These recipes transform horse gram into a tasty and enjoyable addition to meals. It can be sprouted and added to salads, cooked into soups, or ground into flour for baking. In Indian cuisine, horse gram is a key ingredient in rasam, a spicy soup, and usili, a protein-rich stir fry.
One of the popular horse gram recipes is a comforting and nutritious horse gram soup. This dish is prepared by soaking horse gram overnight, then boiling it with a medley of spices and herbs until it becomes a hearty soup. Another delectable option is horse gram dal, where the legume is simmered with onions, tomatoes, and a blend of aromatic Indian spices.
How to cook Horse gram
Cooking horse gram may seem daunting to those unfamiliar, but armed with a few tips and recipes, you can easily incorporate it into your diet. A straightforward method to prepare horse gram is to soak it overnight and then boil it with a pinch of salt, creating a nutritious base for soups, salads, and stir-fries. However, some people prepare roasted horse gram and incorporate it in several dishes.
Other Uses
While horse gram is often touted for its potential use in weight loss, it’s essential to acknowledge the full spectrum of horse gram nutritional facts. This legume is celebrated for its potential skincare benefits, and it is believed to possess astringent properties that make it a great choice for treating acne and other skin issues. Horse gram can also be a natural exfoliator, removing dead skin cells to unveil a brighter, healthier complexion.
Where to Buy Horse Gram
Horse gram is readily available in Indian grocery stores, health food stores, and online retailers. When buying horse gram, look for grains that are whole and unbroken. They should be free from any signs of moisture or insect damage. Opting for organic horse gram, free from pesticides and other harmful chemicals, is also wise.
Summary
Horse gram, an ancient tropical legume, is gaining attention for its nutritional richness and potential health benefits. Despite being a staple in traditional Indian diets, it remains relatively unknown globally. Packed with protein, fiber, and essential nutrients, horse gram offers sustained energy and supports weight management. Scientific studies suggest it may reduce cholesterol, inflammation, and kidney stone formation, although further research is needed. With weight loss and skin care applications, horse gram is versatile in cooking and readily available in various outlets. While generally safe, individuals should be mindful of potential side effects and consult healthcare providers, particularly during pregnancy or health concerns. However, horse gram is valuable to diets promoting health and nutrition.
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