Horse Gram For Weight Loss: Benefits And Side-Effects

In the pursuit of healthy and sustainable weight loss, exploring alternative and nutritious foods is crucial. One such hidden gem is horse gram, a legume gaining popularity for its numerous health benefits, particularly in weight management.

Also, horse gram is an important crop in South India. It is used for human consumption as 'dal', in preparation for so-called 'rasam', and as a concentrated feed for cattle. It may also be used as green manure.

In this comprehensive blog, we will delve into the various aspects of horse gram, its nutritional profile, and how to incorporate horse gram for weight loss.

Table Of Contents

1. Top 4 Benefits Of Horse Gram For Weight Loss

2. Top 12 Horse Gram Benefits For Females

3. Benefits Of Drinking Horse Gram Water

4. Horse Gram For Weight Loss Side Effects

5. How To Eat Horse Gram For Weight Loss?

6. Nutritional Profile Of Horse Gram

7. The Final Say

8. FAQs

9. References

Top 4 Benefits Of Horse Gram For Weight Loss

Horse gram is packed with several health benefits, including promoting heart health and weight loss. Let us uncover its benefits for weight loss:

1. High Protein Content

Protein is a crucial component in any weight loss journey as it helps build and repair tissues, increases satiety, and boosts metabolism. Horse gram, due to its high protein content (17.9–25.3%), carbohydrates (51.9–60.9%), essential amino acids, energy, and low lipid content (0.58–2.06%), is an excellent addition to your weight loss diet plan. It promotes muscle development and aids in fat loss. Boiled horse gram is the best way to consume it for weight loss and achieve the desired results.

2. Rich in Fiber

Fibre is essential for promoting good digestive health and creating a feeling of fullness. Horse gram has dietary fibres containing 28.8% total dietary fibre, primarily 27.82% insoluble dietary fibre (IDF) and 1.13% soluble dietary fibre (SDF). 

Horse gram flour contains 16.3% total dietary fibre, including 14.9% insoluble fibre, 1.4% soluble fibre, and 2.2% resistant starch. Eating horse gram in your meals can help with digestion and control your appetite.

3. Low In Calories

For successful weight loss, the amount of calories in the food we eat is an important consideration. Horse gram contains 321 calories. This means that you can enjoy a satisfying portion of horse gram without exceeding your daily caloric goals. 

Also Read: Low Calorie Indian Snacks

4. Complex Carbohydrates

The carbohydrates found in horse gram are complex, providing a sustained release of energy. This helps manage your blood sugar levels and helps prevent sudden spikes and crashes that can lead to overeating. Stable blood sugar levels are key to controlling cravings and making mindful food choices.

Top 12 Horse Gram Benefits For Females

Below are some of the major and essential benefits of horse gram for females, along with the benefits of weight loss that you must know:

1. Rich In Iron

Horse gram has a rich iron content, making it beneficial for females, especially those dealing with iron deficiency anaemia. Adequate iron intake is crucial for maintaining energy levels and preventing fatigue.

2. Calcium Content

Adequate calcium intake, especially for females, is essential for bone health and legumes are an excellent source of calcium to maintain strong and healthy bones.

3. Weight Management

With its high protein and fibre content, horse gram can aid in weight management by promoting a feeling of fullness, reducing overall calorie intake, and supporting weight loss efforts.

4. Regulates Menstrual Health

Some traditional practices suggest that horse gram may help regulate menstrual cycles and alleviate menstrual discomfort. 

Also Read: 10 Alternatives Of Junk Food During PMS

5. Increased Nutrient Absorption

Sprouting enhances the bioavailability of nutrients in horse gram, making it easier for the body to absorb essential vitamins and minerals. This increased nutrient absorption supports overall health during weight loss.

6. Boosted Protein Content

Sprouted horse gram contains higher levels of bioactive enzymes and amino acids, making it an excellent source of plant-based protein. Protein is essential for muscle development and metabolism, creating a sense of fullness and aiding in weight loss.

7. Enhanced Fibre Content

The sprouting process increases the fibre content in horse gram, promoting better digestion and contributing to a feeling of satiety. Increased fibre intake is associated with reduced calorie consumption and weight management.

8. Low-Calorie Option

Sprouted horse gram is a low-calorie food, making it a suitable choice for those looking to maintain a calorie deficit for weight loss. It allows for a satisfying portion without compromising on nutritional value.

9. Stabilised Blood Sugar Levels

The complex carbohydrates in sprouted horse gram help in stabilising blood sugar levels, preventing sudden spikes and crashes. This stability helps control cravings and supports weight management efforts.

Also Read: 8 Best Foods For Healthy Blood Glucose Levels After Eating

10. Improved Digestive Health

The fibre and enzymes present in sprouted horse gram support digestive health, reducing the risk of constipation and bloating. A healthy digestive system is important for effective weight loss.

11. Versatile and Tasty

Due to its delicious taste, it can be easily incorporated into various dishes, including salads and soups, or even as a standalone snack. Its versatility adds a nutritious and flavorful element to your weight loss diet.

12. Sustainable Long-Term Option

Incorporating sprouted horse gram into your diet can be part of a sustainable and long-term weight management plan. Nutrient density and various health benefits make it valuable for a balanced and healthy lifestyle.

Benefits Of Drinking Horse Gram Water

Apart from horse gram, consuming its water equally helps to maintain overall health. Some of the benefits are:

• Weight Loss Aid

• Detoxification

• Diuretic Effect

• Digestive Health

• Blood Sugar Regulation

• Rich in Nutrients

• Boosts Metabolism

• Hydration

• Anti-inflammatory properties

• Ease of Preparation

Horse Gram For Weight Loss Side Effects

Horse gram is highly nutritious and has several health benefits, but it also has a few potential side effects that are mentioned below:

1. May Cause Kidney Stones

Horse gram contains oxalates, which help in the formation of kidney stones in susceptible individuals. Therefore, people with kidney-related issues should consume horse gram cautiously and consult a healthcare professional.

2. Gout

Horse gram is rich in purines, substances that can be broken down into uric acid. A predisposition to gout should moderate their intake of horse gram as excessive uric acid in the body can contribute to gout, a type of arthritis. Individuals with gout.

Also Read: 7 Things To Include In Your Gout Diet! 

3. Flatulence And Digestive Issues

Digestive discomfort in some individuals, especially if they are not accustomed to a high-fibre diet. Gradual incorporation and proper cooking methods help alleviate these issues. The high fibre content in horse gram may cause flatulence.

4. Allergic Reactions

Some people may be allergic to legumes, including horse gram. Allergic reactions can manifest as itching, swelling, or respiratory issues. Individuals with known legume allergies should avoid horse gram.

5. Interference With Medications

Horse gram may interact with certain medications, affecting their absorption or effectiveness. It is advisable to consult a doctor before making significant changes to your diet if you are on medication.

6. Not Suitable For Everyone

While horse gram can be beneficial for many, it may not be suitable for everyone. Specially for pregnant or breastfeeding women, individuals with specific health conditions, or those on special diets. 

7. Excessive Consumption

As with any food, moderation is key. Excessive consumption of horse gram may lead to an imbalance in nutrient intake and could potentially cause adverse effects.

How To Eat Horse Gram For Weight Loss?

After reading about the benefits of horse gram for weight loss, explore how to eat horse gram for weight loss:

1. Soups And Stews

One of the most popular ways to include horse gram in your diet is by preparing soups and stews. These dishes not only enhance the flavour but also retain the nutritional benefits of horse gram. Try a hearty horse gram soup for a wholesome and satisfying meal.

2. Sprouted Horse Gram

Sprouting enhances the nutritional content of legumes, and horse gram is no exception. Sprouted horse gram can be added to salads or consumed as a snack, providing a crunchy texture and a burst of nutrients.

3. Horse Gram Idli or Dosa

For a creative twist, incorporate horse gram flour into your idli or dosa batter. This adds a unique flavour and also elevates the nutritional value of these traditional dishes.

4. Horse Gram Salad

Create a refreshing salad by combining sprouted horse gram with vegetables like cucumbers, tomatoes, and bell peppers for a delicious and nutritious meal. You can also sprinkle horse gram powder for weight loss in your daily salad. 

Nutritional Profile Of Horse Gram

A 100-gram serving provides a substantial amount of protein. Before we explore its weight loss benefits, let's understand the rich nutritional composition of horse gram:

The Final Say

By embracing the diverse ways to include horse gram in your meals, you can not only achieve your weight loss goals but also savour the unique flavours and benefits this legume has to offer. As with any dietary changes, it is advised to consult with a healthcare provider to ensure that horse gram aligns with your individual health needs and goals. 

Horse gram stands out as a versatile and nutrient-dense food that can significantly contribute to your weight loss journey. Its high protein and fibre content, coupled with low-calorie levels, make it an excellent addition to a well-rounded and healthy diet. 

FAQs

1. Does horse gram help to lose weight?

Horse gram can aid in weight loss as it is a nutrient-dense food that is high in fibre, protein, and vitamins.  It also has natural fat-burning properties that help in reducing LDL (bad cholesterol) and increase HDL (good cholesterol). Furthermore, the seeds are rich in fibre which promotes a healthy and active digestive system.

2. What are the other ways to include horse gram in the diet?

You can make parathas, dal or cutlets with horse gram dal to get a healthy variety of meals.

3. Does a horse gram help to control appetite?

Due to the high fibre content in the horse gram, it can help to control cravings and hunger pangs.

4. Can people with kidney stones eat horse gram dal?

It is said that horse gram contains oxalates, which help in the formation of kidney stones in susceptible individuals. Therefore, people with kidney-related issues should consume horse gram cautiously and consult a healthcare professional.

5. Can horse gram be consumed for sustainable weight loss?

Horse gram is a great food option to lose weight in a sustainable manner. This is because it has natural fat-burning qualities that may help to lower LDL (bad cholesterol) and increase HDL (good cholesterol) levels. 

6. How much horse gram to eat daily?

You can consume around 100 grams of horse gram in a day. But there is no specific quantity mentioned for consuming horse gram. 

7. How do you use black horse gram for weight loss?

Combine black horse gram powder with cumin seeds in a glass of water and drink at ease twice a day on an empty stomach every morning for weight loss.

References

• Horse gram- an underutilized nutraceutical pulse crop

• Preparation of horsegram protein concentrate with

• Horse Gram (Kulthi): Overview, Uses and benefits

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.