Indian cuisine and pulses are as closely linked as the sea and fish. If you knock on ten doors on any given day in India and ask what’s cooking, at least five will likely answer "dal." While staples like lentils and chickpeas dominate most kitchens, there are hidden gems among pulses that deserve attention. One such superfood is horse gram. Though not as commonly consumed as other pulses, horse gram’s immense health benefits make it worth incorporating into your diet.

Native to India and Southern Asia, horse gram is one of the most protein-rich pulses available. It’s an ancient crop with a history dating back to 2500 BC and has recently gained recognition for its medicinal and nutritional benefits. Let’s explore why horse gram is called a nutritional powerhouse, its benefits, and why you should embrace it in your diet.

What is Horse Gram? History, Names, and Nutrition

Why is it Called Horse Gram?

Historically, horse gram was primarily cultivated as feed for horses due to its high protein content and energy-boosting properties. Over time, humans discovered its benefits, making it a part of traditional diets and medicine.

Regional Names of Horse Gram in India

Horse gram is known by various names across India:

  • Hindi: Kulthi 
  • Tamil: Kollu 
  • Kannada: Hurali 
  • Telugu: Ulavalu 
  • Marathi: Kulith 
  • Malayalam: Muthira 

Nutritional Profile of Horse Gram

Horse gram is nutrient-dense and low in fat, making it a wholesome addition to any diet. Here’s a snapshot of its nutritional values per 100 grams:

Image Source: Healthline

  • Calories: 330 Kcal
  • Protein: 22 grams
  • Fibre: 7.9 grams
  • Carbohydrates: 57.2 grams
  • Fat: 0.6 grams
  • Vitamins: B1, B2, B3, B5, Folate, etc.
  • Minerals: Calcium, Iron, Phosphorus, Selenium, Molybdenum
  • Phytonutrients: Lutein, Zeaxanthin, Carotene

Its robust nutritional profile lays the foundation for its myriad health benefits.

Horse Gram Benefits: Why Add It to Your Diet?

1. Heart Health

Heart diseases are increasingly common, but a diet rich in horse gram can help mitigate the risk. Regular consumption can:

  • Reduce triglycerides and LDL (bad cholesterol).
  • Improve overall cholesterol balance, protecting arteries and ensuring smooth blood flow.

High levels of triglycerides can harden arteries, while excess LDL cholesterol can clog blood vessels, leading to heart problems. Horse gram works as a natural shield against these risks.

2. High-Protein Power

Horse gram is among the most protein-dense lentils, with 22 grams of protein per 100 grams. Protein is essential for everyone, not just fitness enthusiasts, as it:

  • Supports muscle growth and repair.
  • Helps in wound healing.
  • Boosts calcium absorption, strengthening bones.
  • Regulates hormones, enhancing mood and overall well-being.

A high-protein diet can also aid in weight management by curbing cravings and boosting metabolism.

Image Source: GreensFitnessStudio

3. Aiding Weight Management

Horse gram is increasingly popular as a weight-loss food, and for good reasons:

  • Rich in Fibre: With nearly 8 grams of fibre per 100 grams, horse gram meets 26% of our daily fibre needs. Fibre promotes regular bowel movements and feeds gut-friendly bacteria, supporting digestion and weight loss.
  • Protein Effect: The high protein content boosts metabolism, reduces hunger pangs, and balances hormones like insulin, fostering healthy weight management.

Studies consistently show that incorporating lentils into your diet can lead to sustainable weight loss and better overall health.

4. Packed with Antioxidants

Antioxidants protect cells from damage caused by free radicals, preventing premature aging and chronic diseases. Horse gram contains high levels of:

  • Phenolic compounds: Powerful antioxidants that improve heart, brain, and immune health.
  • Flavonoids: Such as quercetin and kaempferol, which protect against oxidative stress and inflammation.

Traditional medicine also uses horse gram to treat conditions like urinary stones and piles, thanks to its antioxidant and anti-inflammatory properties.

5. Nutritional Richness

Horse gram’s nutrient content extends beyond protein and fibre. It’s also loaded with:

  • Vitamins B1, B2, B3, and Folate: Essential for metabolism and cell creation.
  • Minerals like Iron and Calcium: Iron improves oxygen transport in the body, preventing fatigue, while calcium strengthens bones.
  • Selenium: Known for boosting immunity and showcasing strong antioxidant properties.

This wealth of nutrients supports overall well-being and energy levels.

6. Diabetes Management

Horse gram has a low glycemic index, meaning it releases sugar into the bloodstream slowly, helping maintain stable blood sugar levels. Its bioactive compounds, such as phenolic acids and flavonoids, have been shown to:

  • Reduce post-meal blood sugar spikes.
  • Support better insulin sensitivity.

For individuals with diabetes, horse gram can be a natural way to help manage blood glucose levels.

7. Digestive Health

Digestive health forms the backbone of overall well-being, and horse gram excels in promoting it:

  • High Fibre Content: Enhances bowel movements and prevents constipation.
  • Resistant Starch: Fermented by gut bacteria, improving the gut microbiome and overall digestive health.

Its ability to improve digestion makes it beneficial for addressing gastrointestinal issues like bloating and irregular bowel movements.

Horse Gram: Precautions and Risks

While horse gram has numerous benefits, there are certain risks and precautions to keep in mind:

  • Phytic Acid Content: Horse gram contains phytic acid, an anti-nutrient that can hinder digestion and nutrient absorption. Soaking the lentils before cooking can neutralize this effect.
  • Gas and Bloating: The lentil’s oligosaccharide content can cause bloating and flatulence in sensitive individuals.
  • Rare Allergies: While uncommon, observe any adverse reactions after consuming horse gram and consult a healthcare professional if necessary.

How to Consume Horse Gram

To unlock the full benefits of horse gram while mitigating its risks:

  1. Soak Overnight: Reduces anti-nutrient content and makes it easier to cook.
  2. Cook Thoroughly: Ensures better digestion and nutrient absorption.
  3. Include in Various Recipes: Use it in soups, dals, salads, or even sprouted as a snack.

The Bottom Line

Horse gram is a hidden gem of the Indian diet, combining incredible nutritional value with medicinal properties. From promoting heart health and aiding weight loss to managing diabetes and enhancing digestion, this superfood offers a wealth of benefits. Despite being underutilized, horse gram holds the potential to become a staple in modern diets.

However, as with any food, moderation is key. Its phytic acid and oligosaccharide content can pose minor challenges, but proper preparation methods like soaking and cooking eliminate most concerns. So, embrace horse gram and enjoy its health-boosting properties. With horse gram in your diet, your journey to better health can gallop ahead like never before!

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