Horse Gram Benefits

Indian diet and pulses are as intertwined as sea and fish. Knock 10 doors any day and ask what’s cooking, and you might hear ‘dal’ coming out from 5 at least. But apart from the regular pulses that we use, there also are some hidden gems. Horse gram is one of those. 

Horse gram is widely consumed in Southern India. It is one of the most protein-rich pulses out there. But horse gram benefits go further. Although it might not be a regular guest at your dinner table, you’ll surely invite it after reading all the horse gram benefits. 

What makes horse gram so special? Why should we add it to our diets? Can it induce weight loss? We’ll answer everything for you. 

Horse Gram – History, Name, and Nutrition

Horse gram is native to Southern Asia, especially India. The clock pulses back to as much as 2500 BC. But slowly its seeds spread out. Today, it is largely cultivated in India, Nepal, Sri Lanka, Myanmar, Africa, etc. 

Why is it called horse gram?

Earlier, horse gram was mainly grown to feed horses, hence this name. 

In India, horse gram is known by numerous names such as kulthi, gahat, hurali, etc. Here is what it is called as in different Indian languages:

When it comes to nutrition, horse gram rears and roars proudly like a horse. It is brilliant. Let’s have a look.

Horse Gram Nutritional Benefits (per 100 grams)^[1]

These vitamins, minerals, and phytonutrients bless us in so many ways. 

Horse Gram Benefits – A Power-packed Food

Horse gram, as we saw, has been an innate part of the traditional Indian diet. We eat it, we feed it, all because it is nutritious. What’s more? Horse gram has been used as a medicinal crop for a long time. We’ll understand why through all these horse gram benefits:

1. Horse gram For Heart Health

The way heart issues are rising doesn’t indicate that we truly love our hearts. But we must. And horse gram can help. 

Consuming horse gram regularly can

• Controls your triglycerides
• And reduce total cholesterol (especially bad cholesterol – LDL)

Both these things have a direct relation to heart problems. How?

Triglycerides, although helpful, can make one obese and harden the arteries when present in high amounts. Speaking of cholesterol, too much cholesterol can block the blood vessels, reduce the blood flow, and thus cause severe outcomes. ^[2][3]

2. Protein-packed Power

Horse gram is one of the most protein-dense lentils. 100 grams of horse gram provides around 22 grams of protein. This is nearly 33% of an average daily protein requirement. Protein is not a requirement of the muscle-building group alone. We all need it. Here is why:

• Apart from helping in muscle growth, protein also helps in wound healing
• A high-protein diet helps in weight loss 
• It increases calcium absorption in the body, which then strengthens our bones
• Protein helps in hormone regulation and thus enhances mood

And the list goes on. It is a macronutrient that our bodies use to perform numerous functions. ^[4][5]

Horse Gram is a sustainable crop and is as sturdy as a horse. It is draught-resistant.

3. Helps in Weight management

Chances are, you might have searched for horse gram because its name is flying around as a potent weight loss food. And it’s true. 

Horse gram works on inducing weight loss in numerous ways. Here is how:

• It contains high amounts of fibre (around 8 grams per 100 grams), which is around 26% of our daily fibre requirement.

Fibre is an essential macronutrient that our bodies use mainly for two purposes: to add bulk to your stools and thus induce regular motions, and to feed your good gut bacteria and strengthen your digestion. Both these things lead to weight loss.

At present, humans need to eat between 25-30 grams of fibre per day as per WHO ^[6]

Protein boosts metabolism, which boosts energy production; protein reduces cravings, which reduces calorie intake; protein balances weight-regulating hormones such as insulin and glucagon. All these things lead to a beautiful state called healthy weight loss. 

Studies have shown now and then that regular intake of lentils can bring down weight and enhance health. ^[7]

4. Rich In Antioxidants

Antioxidants have everything positive in them. They are required. Why? Our bodies’ cells get constantly attacked by free radicals that cause them damage. This cell damage leads to organ damage, and organ damage leads to diseases and shortened lifespan. 

Horse gram is a high-phenolic lentil 

Horse gram contains a high amount of phenolic compounds. These compounds show high antioxidant activities. ^[8]

Studies have found horse gram to contain: 

• Flavonols (quercetin, kaempferol, and myricetin), vanillic acid, ρ-hydroxybenzoic acid, and ferulic acid

These compounds show not just antioxidant activities but numerous other beneficial actions. They help the brain, eyes, heart, immunity, etc. 

Horse gram is used traditionally, in Ayurveda, to treat urinary stones, piles, etc. ^[9]

5. Rich In Nutrients

Horse gram is fed to horses because it contains high amounts of protein, antioxidants, fibre, and other essential nutrients. Stories are that it was mainly fed to race horses so they could be lean and run faster. Today, this lentil is mostly rising as a potent food for humans.

Horse gram benefits human health through its rich nutrient profile. 

• Firstly, it contains high amounts of fibre, protein, and phenolic compounds
• Secondly, it contains vitamins such as vitamin B complex, which has numerous benefits such as metabolism, creating new cells, etc.
• Lastly, it is rich in essential minerals such as iron, phosphorous, calcium, molybdenum, selenium, etc.

Where iron is required to transport oxygen throughout the body (so we don’t feel fatigued or low on energy), calcium strengthens bones, and selenium enhances immunity and shows strong antioxidant activities.

6. Helps Manage Diabetes

Horse gram has a low glycemic index, which means it releases sugar slowly into the bloodstream, helping to maintain stable blood glucose levels. Research indicates that horse gram contains bioactive substances are referred to as non-nutrient bioactive compounds, viz. phenolic acids and flavonoids, which can help reduce blood sugar levels, making it beneficial for individuals with diabetes. ^[10]

7. Improves Digestive Health

Horse gram is an excellent source of dietary fibre and resistant starch, which is crucial in maintaining digestive health. Carbohydrates are the major component of legumes, constituting between 50% to 70% of their dry matter. Horse gram, like other legumes, contains a significant amount of both digestible and non-digestible carbohydrates, which helps manage constipation. 

Starch, a partly digestible carbohydrate, is not fully broken down in the small intestine. The portion that remains undigested reaches the large intestine, where it is fermented by the colonic microflora and is known as resistant starch. Horse gram contains a high proportion of resistant starch, accounting for approximately 43.4% of its total carbohydrate content. [11]

It also improves bowel regularity and promotes a healthy gut microbiome, supporting overall digestive health. Which in turn helps prevent constipation and other gastrointestinal issues.

No wonder it is known as an underutilised crop around the globe. However, as much attention as it deserves, so do the risks involved. 

Ways to consume Horse gram 

This versatile legume can be incorporated into various dishes. Here are some tasty and nutritious ways to consume horse gram.

Horsegram Soup

Horsegram soup is a hearty and warming dish that’s perfect for cold days or as a light meal.

Ingredients:

• 1 cup horse gram
• 1 onion, chopped
• 2 tomatoes, chopped
• 2-3 garlic cloves, minced
• 1 teaspoon cumin seeds
• Salt and pepper to taste
• Fresh coriander leaves for garnish

Method:

1. Soak the horse gram overnight, then cook it in a pressure cooker until tender.
2. In a pot, sauté onions and garlic until golden brown.
3. Add tomatoes, cumin seeds, and cook until the tomatoes are soft.
4. Add the cooked horse gram along with its water, and let it simmer for 10-15 minutes.
5. Season with salt and pepper. Garnish with fresh coriander before serving.

Horsegram Sprouts

Sprouting horse gram enhances its nutritional value and makes it easier to digest.

1. Soak the horse gram overnight in water. Drain the water, then rinse and place the horsegram in a container covered with a cloth.
2. Leave it in a warm place for 2-3 days, rinsing daily until sprouts appear.

Ways to Enjoy:

• Salads: Add the sprouts to fresh salads for a crunchy, nutritious boost.
• Chaats: Mix with chopped onions, tomatoes, coriander, and a squeeze of lemon for a tangy snack.

Horsegram Tikkis

These protein-packed patties are perfect as a snack or side dish.

Ingredients:

• 1 cup boiled horse gram
• 1 potato, boiled and mashed
• 1 onion, finely chopped
• 2-3 green chilies, finely chopped
• 1 teaspoon ginger-garlic paste
• 1 teaspoon cumin powder
• Salt and spices to taste
• Oil for frying

Method:

1. Combine the horse gram, mashed potato, onion, green chilies, ginger-garlic paste, and spices in a bowl.
2. Form the mixture into small patties.
3. Heat a little ghee or oil in a pan and fry the patties until golden brown on both sides.
4. Serve with chutney or yogurt.

Horsegram Salad and Chaat

A refreshing and healthy option, horse gram salad is easy to prepare and full of flavor.

Ingredients:

• 1 cup boiled horse gram
• 1 cucumber, diced
• 1 carrot, grated
• 1 tomato, diced
• 1 onion, finely chopped
• Fresh coriander, chopped
• Lemon juice
• Salt and pepper to taste

Method:

1. Combine all the ingredients in a large bowl.
2. Add a squeeze of lemon juice and season with salt and pepper.
3. Toss everything together and serve chilled.

To make Chaat, just add chaat masala and serve it with beaten chaat curd, tamarind chutney, and the tikkis made above.

Horse Gram – Risks and Precautions

While horse gram benefits overall health, there are a few areas that must be taken care of.

• Horse gram contains phytic acid. This acid is considered as an anti-nutrient and is known to hamper digestion, nutrient absorption, etc. ^[12]

How do we get away with its phytic acid content? Soak it before you cook. This will activate phytase and neutralise phytic acid. 

• Some rare cases of gram allergy have also been reported. Although rare, one must always observe one’s body after consumption. 
• In some individuals, gram can cause bloating and flatulence due to its oligosaccharide content. ^[13][14]

The Bottom Line

Our ancestors always laid their focus and values on good food and nutrition. In search of the same, they sought and domesticated many foods. Horse gram is one of those highly nutritious foods. 

Earlier, horse gram was used as food for horses due to its high protein content and weight-loss properties. Today, these same horse gram benefits are making it a regular part of the Indian diet.

Horse gram is not only protein-rich, but its high fibre content and rich antioxidant profile make it beneficial for heart health, digestion, and weight loss too. But despite it being nutritious, it remains underutilised.

However, as there are benefits, there are a few risks involved too. 

Horse gram contains phytic acid and oligosaccharides, which are known to hamper digestion and cause bloating. But it can be taken care of by soaking the lentil before you cook.

So, are you ready to embrace horse gram and see your health rearing high? 

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