How To Use Horse Gram For Weight Loss (With Recipes)

If you have weight loss in your plan, we can help. Try consuming protein-rich horse grams for weight loss. It is a healthy and nutritious alternative to protein powders (1). Horse gram is a lentil or bean used as an alternative or folk medicine for treating cold, cough, kidney stones, asthma, and menstrual irregularity (2). Therefore, adding horse gram to your diet will not only aid weight loss but also prevent and treat many health issues. This post discusses how horse gram aids weight loss and a few delicious recipes you can consume for best results. Scroll down for all the details.

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, methionineⁱ  XA kind of amino acid compound that blocks fat storage and efficiently removes toxins from the liver. and tryptophanⁱ  XA low appetite suppressant that increases the serotonin level in the human body and aids the sleep cycle. 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 as it aids fat burning (9).

4. Removes Toxins

The soluble and insoluble fiber found in horse gram helps in digestion 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

Image: Shutterstock

Ingredients

• 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

 How To Prepare

1. Dry roast the horse gram until the raw aroma is gone.
2. Dry roast the split pigeon peas and split black gram until they change color.
3. Dry roast all the other ingredients and let them cool down.
4. Blend them into a coarse powder.
5. Add the powder to hot rice and consume it to lose weight.

Best Time To Consume

Lunchtime

2. Horse Gram (Kollu) Soup

Image: Shutterstock

Ingredients

• 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

How To Prepare

1. Soak the horse gram overnight in two cups of water.
2. In the morning, boil it in the same water. Discard the water once the horse gram is cooked.
3. Heat the oil in a pot and add the mustard seeds, cumin seeds, curry leaves, dry red chili, and tamarind juice.
4. When it starts boiling, add a cup of water, salt, and green chili.
5. Let it boil for 5 minutes, then add the cooked horse gram.
6. Let it boil until it starts to foam.

Quick Tip

You can add finely chopped coriander to the soup and serve it with hot rice.

Best Time To Consume

Post-lunch or pre-dinner

3. Sprouted Horse Gram

Image: Shutterstock

Ingredients

• 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

How To Prepare

1. Soak the horse gram in a cup of water overnight.
2. In the morning, discard the water and refill the container with a cup of water. Keep it in the fridge.
3. By evening or the next morning, the horse gram will start sprouting.
4. Add chopped onion, tomato, cucumber, lime juice, and salt and eat it!

 Best Time To Consume

Breakfast or as a  snack.

5. Horse Gram Dal

Image: Shutterstock

Ingredients

• 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

How To Prepare

1. Heat the oil/ghee in a pan.
2. Add the chopped garlic and cumin seeds. Cook for a minute.
3. Add the chopped onions and cook for 2 minutes.
4. Add the chopped tomatoes, cumin powder, coriander powder, turmeric powder, chili powder, and salt. Cook until the oil starts to separate.
5. Add the boiled the horse gram and mix well.
6. Add half a cup of water and let it cook for 5 minutes.
7. Sprinkle a pinch of garam masala and garnish with cilantro.

Best Time To Consume

Lunch or dinner

Besides aiding weight loss, horse gram offers a bunch of other health benefits, such as maintaining heart health, providing stamina, and in having a good immune system . Check out below to know more.

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). And because of its slow rate of starch digestion, it can be used as a low glycemic index (GI) diet and can help with blood sugar control.
• 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 catch a cold, cough, or fever (2).
• Consumption of horse gram helps prevent constipation due to its high-fiber content (10), (11).

Did You Know?

In Darjeeling and Sikkim, horse gram was traditionally used for medicinal purposes and was given to children with mumps.

Side Effects Of Horse Gram

Image: Shutterstock

• May aggravate stomach ulcers.
  
  Related: 13 Quick And Effective Home Remedies For Constipation
• May cause excessive menstrual bleeding.

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.

Trivia

Horse gram contains phytic acid, which is an anti-nutrient. However, its effect significantly reduces when we soak, sprout or cook horse grams.

Who Should Avoid Consuming Horse Gram

You should avoid consuming horse gram if you are:

• Pregnant
• Lactating
• Suffering from gout

Infographic: 5 Ways Horse Gram May Aid Weight Loss

Horse gram is a type of legume that contains high amounts of protein and fiber. As a result, it can boost metabolic rate and help with weight loss. We have rounded up the top 5 ways horse gram can help you kickstart your weight loss journey and shed those extra pounds. Check out the infographic below for more information.

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Frequently Asked Questions

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 oligosaccharideⁱ  XCarbohydrate chains made up of monosaccharides (multiple simple sugars) that are responsible for cell recognition and adhesion. content of 3.69% (2).

Does horse gram increase blood pressure?

No, horse gram contains tyramineⁱ  XAn amino acid that regulates blood pressure by tightening the blood vessels but may increase it if consumed too much. 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).

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Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014. Merlin has conducted various weight management programs, prepared diet...more

Priyanka SadhukhanNutritionist, CDE

Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to one’s daily lifestyle. According to her, food is the best medicine, and proper nutrition is key to achieving good health. She has also...more