{"id":8242,"date":"2024-07-03T02:50:32","date_gmt":"2024-07-03T02:50:32","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=8242"},"modified":"2024-07-03T02:50:34","modified_gmt":"2024-07-03T02:50:34","slug":"horse-gram-benefits","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/","title":{"rendered":"Horse Gram Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d03fc8a26cd\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d03fc8a26cd\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#Horse_Gram_%E2%80%93_History_Name_and_Nutrition\" >Horse Gram \u2013 History, Name, and Nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#Horse_Gram_Nutritional_Benefits_per_100_grams1\" >Horse Gram Nutritional Benefits (per 100 grams)[1]<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#Horse_Gram_Benefits_%E2%80%93_A_Power-packed_Food\" >Horse Gram Benefits \u2013 A Power-packed Food<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#1_Horse_gram_For_Heart_Health\" >1. Horse gram For Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#2_Protein-packed_Power\" >2. Protein-packed Power<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#3_Helps_in_Weight_management\" >3. Helps in Weight management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#4_Rich_In_Antioxidants\" >4. Rich In Antioxidants<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#5_Rich_In_Nutrients\" >5. Rich In Nutrients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#6_Helps_Manage_Diabetes\" >6. Helps Manage Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#7_Improves_Digestive_Health\" >7. Improves Digestive Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#Ways_to_consume_Horse_gram\" >Ways to consume Horse gram&nbsp;<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#Horsegram_Soup\" >Horsegram Soup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#Horsegram_Sprouts\" >Horsegram Sprouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#Horsegram_Tikkis\" >Horsegram Tikkis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#Horsegram_Salad_and_Chaat\" >Horsegram Salad and Chaat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#Horse_Gram_%E2%80%93_Risks_and_Precautions\" >Horse Gram \u2013 Risks and Precautions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/horse-gram-benefits\/#FAQs\" >FAQs<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Indian diet and pulses are as intertwined as sea and fish. Knock 10 doors any day and ask what\u2019s cooking, and you might hear \u2018dal\u2019 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.&nbsp;<\/p>\n\n\n\n<p>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\u2019ll surely invite it after reading all the horse gram benefits.&nbsp;<\/p>\n\n\n\n<p>What makes horse gram so special? Why should we add it to our diets? Can it induce weight loss? We\u2019ll answer everything for you.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Horse_Gram_%E2%80%93_History_Name_and_Nutrition\"><\/span>Horse Gram \u2013 History, Name, and Nutrition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>Why is it called horse gram?<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Earlier, horse gram was mainly grown to feed horses, hence this name.&nbsp;<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>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:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Language<\/strong><\/td><td><strong>Name for Horse Gram<\/strong><\/td><\/tr><tr><td><strong>Hindi<\/strong><\/td><td>Kulthi (\u0915\u0941\u0932\u0925\u0940)<\/td><\/tr><tr><td><strong>Marathi<\/strong><\/td><td>Hulage (\u0939\u0941\u0932\u0917\u0947), Kulith (\u0915\u0941\u0932\u093f\u0925)<\/td><\/tr><tr><td><strong>Tamil<\/strong><\/td><td>Kollu (\u0b95\u0bca\u0bb3\u0bcd\u0bb3\u0bc1)<\/td><\/tr><tr><td><strong>Telugu<\/strong><\/td><td>Ulavalu (\u0c09\u0c32\u0c35\u0c32\u0c41)<\/td><\/tr><tr><td><strong>Kannada<\/strong><\/td><td>Hurali (\u0cb9\u0cc1\u0cb0\u0cb3\u0cbf)<\/td><\/tr><tr><td><strong>Malayalam<\/strong><\/td><td>Muthira (\u0d2e\u0d41\u0d24\u0d3f\u0d30)<\/td><\/tr><tr><td><strong>Bengali<\/strong><\/td><td>Kholti Kalai (\u0996\u09b2\u09a4\u09bf \u0995\u09b2\u09be\u0987)<\/td><\/tr><tr><td><strong>Gujarati<\/strong><\/td><td>Kadthi (\u0a95\u0ab3\u0aa5\u0ac0)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>When it comes to nutrition, horse gram rears and roars proudly like a horse. It is brilliant. Let\u2019s have a look.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Horse_Gram_Nutritional_Benefits_per_100_grams1\"><\/span><strong>Horse Gram Nutritional Benefits (per 100 grams)<sup>[<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\">1<\/a>]<\/sup><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Nutrient<\/td><td>Amount<\/td><\/tr><tr><td>Calories<\/td><td>330 Kcal<\/td><\/tr><tr><td>Water<\/td><td>9.3 grams<\/td><\/tr><tr><td>Carbohydrates<\/td><td>57.2 grams<\/td><\/tr><tr><td>Fibre<\/td><td>7.9 grams<\/td><\/tr><tr><td>Protein<\/td><td>22 grams<\/td><\/tr><tr><td>Fat<\/td><td>0.6 grams<\/td><\/tr><tr><td>Vitamins<\/td><td>Vitamins B1, B2, B3, B5, Folate, Choline, etc.s<\/td><\/tr><tr><td>Minerals<\/td><td>Calcium, iron, phosphorus, molybdenum, selenium, etc.<\/td><\/tr><tr><td>Phytonutrients<\/td><td>Lutein, Zeaxanthin, Carotene, etc.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><br>These vitamins, minerals, and phytonutrients bless us in so many ways.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Horse_Gram_Benefits_%E2%80%93_A_Power-packed_Food\"><\/span>Horse Gram Benefits \u2013 A Power-packed Food<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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\u2019s more? Horse gram has been used as a medicinal crop for a long time. We\u2019ll understand why through all these horse gram benefits:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"680\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/07\/Infographic-Horse-Gram-680x1024.png\" alt=\"Horse Gram Benefits\" class=\"wp-image-8288\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/07\/Infographic-Horse-Gram-680x1024.png 680w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/07\/Infographic-Horse-Gram-199x300.png 199w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/07\/Infographic-Horse-Gram-768x1156.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/07\/Infographic-Horse-Gram-1020x1536.png 1020w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/07\/Infographic-Horse-Gram-150x226.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/07\/Infographic-Horse-Gram.png 1220w\" sizes=\"auto, (max-width: 680px) 100vw, 680px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Horse_gram_For_Heart_Health\"><\/span>1. Horse gram For Heart Health<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The way heart issues are rising doesn\u2019t indicate that we truly love our hearts. But we must. And horse gram can help.&nbsp;<\/p>\n\n\n\n<p>Consuming horse gram regularly can<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Controls your triglycerides<\/li>\n\n\n\n<li>And reduce total cholesterol (especially bad cholesterol \u2013 LDL)<\/li>\n<\/ul>\n\n\n\n<p>Both these things have a direct relation to heart problems. How?<\/p>\n\n\n\n<p>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.&nbsp;<sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23725525\/\">2<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7279659\/#:~:text=High%20levels%20of%20serum%20high,an%20increased%20risk%20of%20future\">3<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Protein-packed_Power\"><\/span>2. Protein-packed Power<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Apart from helping in muscle growth, protein also helps in wound healing<\/li>\n\n\n\n<li>A high-protein diet helps in weight loss&nbsp;<\/li>\n\n\n\n<li>It increases calcium absorption in the body, which then strengthens our bones<\/li>\n\n\n\n<li>Protein helps in hormone regulation and thus enhances mood<\/li>\n<\/ul>\n\n\n\n<p>And the list goes on. It is a macronutrient that our bodies use to perform numerous functions.&nbsp;<sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25757894\/\">4<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905294\/\">5<\/a>]<\/sup><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Horse Gram is a sustainable crop and is as sturdy as a horse. It is draught-resistant.<\/em><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Helps_in_Weight_management\"><\/span>3. Helps in Weight management<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Chances are, you might have searched for horse gram because its name is flying around as a potent weight loss food. And it\u2019s true.&nbsp;<\/p>\n\n\n\n<p>Horse gram works on inducing weight loss in numerous ways. Here is how:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It contains high amounts of fibre (around 8 grams per 100 grams), which is around 26% of our daily fibre requirement.<\/li>\n<\/ul>\n\n\n\n<p>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.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>At present, humans need to eat between 25-30 grams of fibre per day as per WHO<\/em> <sup>[<a href=\"https:\/\/www.who.int\/news\/item\/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates#:~:text=WHO%20recommends%20that%20adults%20consume,occurring%20dietary%20fibre%20per%20day.\">6<\/a>]<\/sup><\/p>\n<\/blockquote>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>Studies have shown now and then that regular intake of lentils can bring down weight and enhance health.&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6855952\/\">7<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Rich_In_Antioxidants\"><\/span>4. Rich In Antioxidants<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Antioxidants have everything positive in them. They are required. Why? Our bodies\u2019 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.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Horse gram is a high-phenolic lentil&nbsp;<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Horse gram contains a high amount of phenolic compounds. These compounds show high antioxidant activities.&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4397296\/#:~:text=Phenolic%20compounds%20have,Duranti%202006).\">8<\/a>]<\/sup><\/p>\n\n\n\n<p>Studies have found horse gram to contain:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Flavonols (quercetin, kaempferol, and myricetin), vanillic acid, \u03c1-hydroxybenzoic acid, and ferulic acid<\/li>\n<\/ul>\n\n\n\n<p>These compounds show not just antioxidant activities but numerous other beneficial actions. They help the brain, eyes, heart, immunity, etc.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Horse gram is used traditionally, in Ayurveda, to treat urinary stones, piles, etc.&nbsp;<\/em><sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4397296\/#:~:text=In%20Indian%20traditional%20medicine%2C%20seeds%20of%20horse%20gram%20are%20used%20for%20treatment%20of%20urinary%20stones%20(Yadava%20and%20Vyas%201994%3B%20Ravishankar%20and%20Vishnupriya%202012)%2C%20urinary%20diseases%20and%20piles%20(Yadava%20and%20Vyas%201994)%2C%20regulate%20the%20abnormal%20menstrual%20cycle%20in%20women%20(Neelam%202007)%2C\">9<\/a>]<\/sup><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Rich_In_Nutrients\"><\/span>5. Rich In Nutrients<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Horse gram benefits human health through its rich nutrient profile.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Firstly, it contains high amounts of fibre, protein, and phenolic compounds<\/li>\n\n\n\n<li>Secondly, it contains vitamins such as vitamin B complex, which has numerous benefits such as metabolism, creating new cells, etc.<\/li>\n\n\n\n<li>Lastly, it is rich in essential minerals such as iron, phosphorous, calcium, molybdenum, selenium, etc.<\/li>\n<\/ul>\n\n\n\n<p>Where iron is required to transport oxygen throughout the body (so we don\u2019t feel fatigued or low on energy), calcium strengthens bones, and selenium enhances immunity and shows strong antioxidant activities.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Helps_Manage_Diabetes\"><\/span>6. Helps Manage Diabetes<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/fitness-wellbeing\/understanding-normal-blood-sugar-levels-a-comprehensive-guide\/\">blood sugar levels<\/a>, making it beneficial for individuals with diabetes. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4397296\/\">10<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Improves_Digestive_Health\"><\/span>7. Improves Digestive Health<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>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. [<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4397296\/\">11<\/a>]<\/p>\n\n\n\n<p>It also improves bowel regularity and <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-foods-that-promote-healthy-gut-bacteria\/\">promotes a healthy gut<\/a> microbiome, supporting overall digestive health. Which in turn helps prevent constipation and other gastrointestinal issues.<\/p>\n\n\n\n<p>No wonder it is known as an underutilised crop around the globe. However, as much attention as it deserves, so do the risks involved.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ways_to_consume_Horse_gram\"><\/span>Ways to consume Horse gram&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This versatile legume can be incorporated into various dishes. Here are some tasty and nutritious ways to consume horse gram.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Horsegram_Soup\"><\/span><strong>Horsegram Soup<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Horsegram soup is a hearty and warming dish that&#8217;s perfect for cold days or as a light meal.<\/p>\n\n\n\n<p><strong>Ingredients:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup horse gram<\/li>\n\n\n\n<li>1 onion, chopped<\/li>\n\n\n\n<li>2 tomatoes, chopped<\/li>\n\n\n\n<li>2-3 garlic cloves, minced<\/li>\n\n\n\n<li>1 teaspoon cumin seeds<\/li>\n\n\n\n<li>Salt and pepper to taste<\/li>\n\n\n\n<li>Fresh coriander leaves for garnish<\/li>\n<\/ul>\n\n\n\n<p><strong>Method:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Soak the horse gram overnight, then cook it in a pressure cooker until tender.<\/li>\n\n\n\n<li>In a pot, saut\u00e9 onions and garlic until golden brown.<\/li>\n\n\n\n<li>Add tomatoes, cumin seeds, and cook until the tomatoes are soft.<\/li>\n\n\n\n<li>Add the cooked horse gram along with its water, and let it simmer for 10-15 minutes.<\/li>\n\n\n\n<li>Season with salt and pepper. Garnish with fresh coriander before serving.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Horsegram_Sprouts\"><\/span><strong>Horsegram Sprouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sprouting horse gram enhances its nutritional value and makes it easier to digest.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Soak the horse gram overnight in water. Drain the water, then rinse and place the horsegram in a container covered with a cloth.<\/li>\n\n\n\n<li>Leave it in a warm place for 2-3 days, rinsing daily until sprouts appear.<\/li>\n<\/ol>\n\n\n\n<p><strong>Ways to Enjoy:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Salads:<\/strong> Add the sprouts to fresh salads for a crunchy, nutritious boost.<\/li>\n\n\n\n<li><strong>Chaats:<\/strong> Mix with chopped onions, tomatoes, coriander, and a squeeze of lemon for a tangy snack.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Horsegram_Tikkis\"><\/span><strong>Horsegram Tikkis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>These protein-packed patties are perfect as a snack or side dish.<\/p>\n\n\n\n<p><strong>Ingredients:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup boiled horse gram<\/li>\n\n\n\n<li>1 potato, boiled and mashed<\/li>\n\n\n\n<li>1 onion, finely chopped<\/li>\n\n\n\n<li>2-3 green chilies, finely chopped<\/li>\n\n\n\n<li>1 teaspoon ginger-garlic paste<\/li>\n\n\n\n<li>1 teaspoon cumin powder<\/li>\n\n\n\n<li>Salt and spices to taste<\/li>\n\n\n\n<li>Oil for frying<\/li>\n<\/ul>\n\n\n\n<p><strong>Method:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Combine the horse gram, mashed potato, onion, green chilies, ginger-garlic paste, and spices in a bowl.<\/li>\n\n\n\n<li>Form the mixture into small patties.<\/li>\n\n\n\n<li>Heat a little ghee or oil in a pan and fry the patties until golden brown on both sides.<\/li>\n\n\n\n<li>Serve with chutney or yogurt.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Horsegram_Salad_and_Chaat\"><\/span><strong>Horsegram Salad and Chaat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A refreshing and healthy option, horse gram salad is easy to prepare and full of flavor.<\/p>\n\n\n\n<p><strong>Ingredients:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup boiled horse gram<\/li>\n\n\n\n<li>1 cucumber, diced<\/li>\n\n\n\n<li>1 carrot, grated<\/li>\n\n\n\n<li>1 tomato, diced<\/li>\n\n\n\n<li>1 onion, finely chopped<\/li>\n\n\n\n<li>Fresh coriander, chopped<\/li>\n\n\n\n<li>Lemon juice<\/li>\n\n\n\n<li>Salt and pepper to taste<\/li>\n<\/ul>\n\n\n\n<p><strong>Method:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Combine all the ingredients in a large bowl.<\/li>\n\n\n\n<li>Add a squeeze of lemon juice and season with salt and pepper.<\/li>\n\n\n\n<li>Toss everything together and serve chilled.<\/li>\n<\/ol>\n\n\n\n<p>To make Chaat, just add chaat masala and serve it with beaten chaat curd, tamarind chutney, and the tikkis made above.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Horse_Gram_%E2%80%93_Risks_and_Precautions\"><\/span>Horse Gram \u2013 Risks and Precautions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While horse gram benefits overall health, there are a few areas that must be taken care of.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Horse gram contains phytic acid. This acid is considered as an <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/human-digestive-system-and-nutrient-absorption-in-the-digestive-tract\/\">anti-nutrient and is known to hamper digestion, nutrient absorption<\/a>, etc.&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4397296\/#:~:text=Rao%201997).-,Phytic%20acid,-Phytic%20acid%20or\">12<\/a>]<\/sup><\/li>\n<\/ul>\n\n\n\n<p>How do we get away with its phytic acid content? Soak it before you cook. This will activate phytase and neutralise phytic acid.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Some rare cases of gram allergy have also been reported. Although rare, one must always observe one\u2019s body after consumption.&nbsp;<\/li>\n\n\n\n<li>In some individuals, gram can cause bloating and flatulence due to its oligosaccharide content. <sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16979126\/\">13<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4397296\/#:~:text=but%20significant%20amounts%20of%20oligosaccharides\">14<\/a>]<\/sup><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>However, as there are benefits, there are a few risks involved too.&nbsp;<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>So, are you ready to embrace horse gram and see your health rearing high?&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQs\"><\/span>FAQs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1719663876230\"><strong class=\"schema-faq-question\">Is it good to eat horse gram daily?<\/strong> <p class=\"schema-faq-answer\">Horse gram is a wonderful and nutritious addition to your diet. Although there are no harms in consuming horse gram daily, it is best to keep a mix of several grains, veggies, fruits, etc. and consult a dietician for a balanced diet.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1719663891445\"><strong class=\"schema-faq-question\">What are the side effects of horse gram?<\/strong> <p class=\"schema-faq-answer\">Horse gram contains phytic acid and oligosaccharides. Both these things are known to hamper digestion and cause bloating. However, soaking can help.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1719663904223\"><strong class=\"schema-faq-question\">Is horse gram rich in protein?<\/strong> <p class=\"schema-faq-answer\">Horse gram is one of the most protein-rich lentils out there. One may easily get around 22 grams of protein per 100 grams of horse gram.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1719663917289\"><strong class=\"schema-faq-question\">Is horse gram hot or cold for the body?<\/strong> <p class=\"schema-faq-answer\">Horse gram is generally considered hot in nature and thus it must be avoided or consumed in limit by those with hyperacidity.<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Wondering how horse gram can benefit your health? Explore its potential for weight loss, digestion, and high nutrient benefits.<\/p>\n","protected":false},"author":4,"featured_media":8287,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42],"tags":[],"ppma_author":[46,103],"class_list":["post-8242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Horse Gram Benefits - Happytummy<\/title>\n<meta name=\"description\" content=\"Wondering how horse gram can benefit your health? 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