A lesser-known member of the legume family, horse gram (Macrotyloma uniflorum) is a small, nutty-flavored bean that has been used for centuries in Asia and Africa. This humble little bean is gaining popularity in the western world as well, due to its many potential health benefits. Horse gram is a rich source of protein, fiber, iron and calcium. It also contains high levels of antioxidants and is believed to have anti-inflammatory and antibacterial properties. Horse gram has been used in traditional medicine for a number of conditions, including diabetes, obesity, kidney stones, urinary tract infections and even cancer (10). Let’s take a closer look at some of the most impressive health benefits of horse gram.
Horse gram is a rich source of several key nutrients.
Horse gram has a number of impressive health benefits to offer.
Horse gram may help with weight loss due to its high protein and fiber content. Protein and fiber are both nutrients that have been shown to increase satiety and reduce food intake (14).
Studies on legumes in general have shown that they can lead to significant reductions in weight and cardiovascular risk factors (5).
That said, they must be eaten as part of a healthy, balanced diet and should not be relied upon as the sole method of weight loss.
Horse gram may also help to lower cholesterol levels. This is due to its high fiber content, which can bind to cholesterol in the gut and prevent its absorption.
A study in rats found that horse gram extract reduced levels of total cholesterol, bad cholesterol, and triglycerides, all of which are risk factors for heart disease (1).
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It is necessary to mention among other horse gram benefits that it may also help to control blood sugar levels. This is due to its low glycemic index and high fiber content.
Glycemic index is a measure of how quickly a food raises blood sugar levels. Foods with a low glycemic index are slowly digested and absorbed, which helps to keep blood sugar levels stable (21).
Fiber also slows down the absorption of sugar into the bloodstream, which further helps to control blood sugar levels (23).
Horse gram may also help to support the immune system. This is due to its high vitamin C and iron content. Vitamin C is an important nutrient for immune health, while iron helps to carry oxygen in the blood and is essential for proper immune function (17) (24).
Horse gram may also help to protect against cancer. This is due to its high content of antioxidants and phytochemicals (10).
Antioxidants help to neutralize harmful free radicals that can damage cells and potentially lead to the development of cancer. Phytochemicals are plant-based compounds that have been shown to have cancer-protective properties (2).
Horse gram may also help improve digestion. This is due to its high fiber content, which can help to keep you regular and prevent constipation. Fiber also helps bulk up stool and makes it easier to pass (9).
Horse gram may also help promote heart health. This is due to its high fiber and potassium content. Fiber can help lower cholesterol levels, while potassium helps regulate blood pressure (9) (22). Both of these are risk factors for heart disease.
This legume also contains a compound called saponin, which has been shown to have potential cholesterol-lowering and anti-inflammatory properties (18).
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Horse gram may also help to lower inflammation (10). This is due to its high antioxidant and nutrient content. Antioxidants help to neutralize harmful free radicals that can damage cells and lead to inflammation (8). They often also have anti-inflammatory effects.
Nutrients like vitamin C and iron are also essential for proper immune function and may help reduce inflammation (24).
Chronic inflammation is a risk factor for many chronic diseases, such as heart disease, cancer, and Alzheimer’s disease (8).
Leucoorrhoea is a white vaginal discharge that can occur due to various causes, such as infections, hormonal imbalances, or pregnancy.
Horse gram has been traditionally used to treat menstrual disorders and leucorrhoea. This is due to its high iron content, which can help replenish iron levels in the body especially in women with heavy menstrual bleeding (3).
Iron is an essential nutrient for proper blood health and can help to treat these conditions.
This legume offers a healthy dose of flavonoids and polyphenols. These are antioxidants that scavenge harmful toxins and protect cells from damage. They also help keep the liver healthy so it can do its many jobs, including detoxification (13).
These nutrients are highest in raw horse gram. However, they are also present in cooked horse gram.
Horse gram is a good source of zinc. This mineral is essential for proper immune function and might help relieve cold and flu symptoms or even shorten the duration of these illnesses (19).
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Eating too much of this legume can cause:
Horse gram contains a type of carbohydrate called raffinose, which is known to cause gas and bloating (11). If you are not used to eating foods high in fiber, you may want to start slowly to allow your digestive system to adjust.
Horse gram contains antinutrients like phytic acid and tannins, which can bind to minerals like iron and calcium and prevent their absorption (10). Soaking or cooking this legume can reduce its antinutrient content.
Horse gram contains a compound called oxalate, which binds to calcium in the kidney and can lead to the formation of kidney stones (4). If you are at risk for kidney stones, you may want to limit your intake of this and other legumes.
If you take any medications, it’s always best to check with your doctor before adding anything new to your diet, including horse gram. This is because it contains compounds that can interact with certain medications.
Horse gram can also cause allergic reactions in some people (7). Symptoms may include itching, swelling, and difficulty breathing. If you experience any of these symptoms, it’s best to avoid this legume.
Pregnant and breastfeeding women should also talk to their doctor before eating horse gram. This is because there is not enough research on its safety during these times.
This versatile legume can be cooked in a variety of ways.
Sprouting horse gram is said to help reduce its antinutrient content and make it more digestible.
To sprout this legume, soak it in water overnight. The next day, drain the water and rinse the horse gram. Place it in a loosely covered container and allow it to sprout for two to three days. Once it has sprouted, it can be cooked or added to salads.
Horse gram can also be cooked like other beans. It can be boiled, pressure-cooked, or stewed. This legume has a strong, earthy flavor that pairs well with spices like cumin, turmeric, and chili pepper.
It can also be added to soups, curries, or rice dishes.
Horse gram flour can be used in a variety of recipes, including flatbreads, pancakes, and dumplings.
It can also be used as a gluten-free alternative to wheat flour.
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Here are some recipes that include horse gram:
This dal is a staple in many Indian households. It’s simple to make and can be served with rice or roti.
This salad is a great way to use sprouted horse gram. It’s packed with nutrients and makes a healthy and filling meal.
Horse gram is a versatile legume that can be used in many different ways. It’s high in nutrients and offers a variety of potential health benefits. However, it also contains some compounds that can cause side effects. If you’re considering adding this legume to your diet, be sure to speak with your doctor first.
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