How Horse Gram Works For Weight Loss
Horse gram is loaded with protein, dietary fiber, vitamins, and minerals and is low in calories (3). This makes it an amazing food for weight loss. Here’s why you should consume it for weight loss:
1. High In Protein
Horse gram beans are high in protein content. 100 grams of whole horse gram contains about 22 grams of protein (3). The amino acids albumin and globulin contributes about 75-79% of total horse gram content. Moreover, methionine and tryptophan are found in limited quantities in this legume (2), (3). The amino acid profile of protein-rich foods boosts the metabolic rate, helps regulate satiety levels, and increases energy expenditure in negative energy balance (4). Increased satiety reduces unnecessary energy intake (i.e., you eat less), which is important for weight loss (5).
2. Loaded With Dietary Fiber
100 g of horse gram contains 8 g of fiber (3). Dietary fiber increases satiety and decreases the absorption of fat molecules by binding them (6). A study conducted in Canadafound that people who consume beans have lowerbody weight and waist circumference and better nutrient intake (7). A pilot study conducted on 20 people found that a bean-based high-fiber diet increases fiber intake by 75%,which increases satiety and reduces hunger to aid weight loss (8).
3. Low In Calories
Horse gram is low in calories, so it can be taken in an adequate amount to curb your hunger (3). As per the Canadian Medical Association Journal, a low-calorie diet can help reduce abdominal fat and waist circumference by 1.5-9.5 cm (9).
4. Removes Toxins
The soluble and insoluble fiber found in horse gram helps clean your digestive system and colon. The insoluble fiber increases stool weight and decreases the transit time (10), (11). A study conducted at the Seoul National University (South Korea)found that people who are on a detoxification diet plan that includes legumes, nuts, fish, and whole grains in their daily diet experience weight loss and reductions in other body composition measurements like body fat percentage, body fat mass, and waist circumference (12).
5. Improves Metabolism
Horse gram is rich in protein along with all the essential amino acids (3). Protein-rich foods not only increase satiety but also help boost metabolism. A high-protein diet helps maintain the basal metabolic rate, which helps in reducing weight (13). Now that you know how horse gram helps reduce weight, let’s check out how you can consume it.
How To Consume Horse Gram
Horse gram is a heat-generating legume, so it is best to combine it with cooling foods like cumin powder, juices, and buttermilk. A study conducted at the Banaras Hindu University (India)found that horse gram seeds with spices are used as a remedy for cold, sore throat, and fever as it generates heat (2). You can use horse gram to make a variety of Indian recipes by soaking the seeds for 1-2 hours or sprouting it and using it in a salad. Check out some delicious horse gram recipes for weight loss in the next section.
Horse Gram Recipes For Weight Loss
1. Horse Gram Powder
1 cup horse gram seeds 1 tablespoon cumin seeds 4 tablespoons split pigeon peas 4 tablespoons split black gram 10 dry red chilies 1 teaspoon black peppercorn Salt to taste
Lunchtime
2. Horse Gram (Kollu) Soup
1 cup horse gram 1 teaspoon mustard seeds 1 tablespoon tamarind juice 5-7 curry leaves 1 green chili 1 teaspoon cumin seeds 1 dry red chili 1 tablespoon olive oil Salt to taste
Post-lunch or pre-dinner
3. Sprouted Horse Gram
½ cup horse gram 2 cups water ¼ cup chopped onion ¼ cup chopped tomato ½ cucumber, chopped 2 tablespoons lime juice Salt to taste
Breakfast or as a snack.
5. Horse Gram Dal
½ cup horse gram, boiled ¼ cup chopped onion ¼ cup chopped tomato 1 teaspoon cumin seeds 1 clove of garlic, chopped ½ teaspoon coriander powder ½ teaspoon turmeric powder ½ teaspoon chili powder 1 teaspoon cumin powder 2 tablespoons ghee/olive oil 1 dry red chili A pinch of garam masala Chopped cilantro Salt to taste
Lunch or dinner Besides aiding weight loss, horse gram offers a bunch of other health benefits. Check them out below.
Other Health Benefits Of Consuming Horse Gram
Studies have shown that the consumption of horse gram helps to manage diabetes (14). Moreover, horse gram is rich in fiber, which helps reduce the fasting blood glucose level and keeps a check on the HbA1C level (15), (16). Horse gram consumption helps control your cholesterol levels by binding the fat molecules and increasing fecal excretion (14). Horse gram produces heat in the body, which is helpful for people who regularly catcha cold, cough, or fever (2). Consumption of horse gram helps prevent constipation due to its high-fiber content (10), (11).
You must also be aware of the potential side effects of horse gram before you add it to your daily diet.
Side Effects Of Horse Gram
Though horse gram is good for your health, it should be avoided in certain situations as it generates heat in the body and is high in protein.
Who Should Avoid Consuming Horse Gram
You should avoid consuming horse gram if you are:
Pregnant Lactating Suffering from gout
Can we consume horse gram daily? Yes, you can consume horse gram daily in moderation. Are horse gram and flaxseed the same? No, there is a fundamental difference between horse gram and flax seed. Flax seed is a type of oil seed while horse gram is a type of pulse. How much sugar is present in horse gram? Horse gram has an oligosaccharide content of 3.69% (2). Does horse gram increase blood pressure? No, horse gram contains tyramine which may play an important role in regulating blood pressure (17). Is horse gram good for the liver? Yes, horse gram may reduce oxidative damage to the liver (18). Is horse gram good for bones? Yes, horse gram is a source of calcium which helps in building strong bones and preventing bone loss (19), (20).
