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

Reviewed by Merlin Annie Raj, Registered Dietitian
by Priyanka Sadhukhan , Nutritionist, CDE, Reviewer & Writer

Want to lose weight the healthy way? Then, you must try horse gram as a healthy alternative to aid weight loss (1).

Horse gram is a type of lentil/bean that has been used for ages as an alternative/folk medicine for treating clinical conditions like menstrual irregularity, kidney stones, asthma, cold, and cough (2). Therefore, including this wonder legume in your diet on a regular basis can be effective for weight loss and treating other health conditions.

In this article, we will discuss how horse gram works for weight loss and some recipes to consume it for effective results. Keep scrolling!

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

Horse gram for weight loss - Horse Gram Powder

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

Horse gram for weight loss - Horse Gram (Kollu) Soup

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.
Best Time To Consume

Post-lunch or pre-dinner

3. Sprouted Horse Gram

Horse gram for weight loss - Sprouted Horse Gram

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

Horse gram for weight loss - Horse Gram Dal

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. 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

  • May aggravate stomach ulcers.
  • 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.

Who Should Avoid Consuming Horse Gram

You should avoid consuming horse gram if you are:

  • Pregnant
  • Lactating
  • Suffering from gout

Conclusion

Horse gram is power-packed with the essential nutrients needed to stay healthy. Its high protein and fiber content helps you lose weight by boosting satiety and curbing hunger. However, along with consuming horse gram, you should also exercise portion control, exercise to burn calories, and reduce stress to stay physically and mentally fit.

16 sources

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Priyanka Sadhukhan

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 written a book on PCOS and its management for doctors and patients. When she is not working, she loves spending quality time with family and friends. She loves creating innovative, healthy recipes and endorses healthier alternatives to junk foods to promote good health.
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