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Table of content
Key takeaways
Horse gram is a type of legume widely cultivated and consumed in various parts of India. Its scientific name is Macrotyloma uniflorum. In Hindi, it's called "kulthi" while in Tamil, it's known as "kollu." In Kannada, it's called "huruli" and in Telugu, it's referred to as "ulavalu." The consumption of horse gram benefits health due to its rich nutritional profile, including high protein, fibre, and calcium levels, keeping your heart rate in check.
Nutritional value per 100g
Horse gram offers health benefits that extend beyond its culinary applications. Read on to learn how this humble legume can positively impact your health and well-being.
The seeds of M. uniflorum have a higher amount of insoluble dietary fibre compared to kidney beans. Its high fibre content promotes digestive health by regulating bowel movements and preventing constipation. Additionally, the legume's high protein content contributes to a feeling of fullness, reducing overall calorie intake.
The legume may actively combat inflammation, a key contributor to the development and progression of cardiovascular ailments. Its high fibre content aids in lowering cholesterol levels, particularly LDL (bad cholesterol), thereby reducing the risk of cardiovascular diseases. Additionally, horse gram can help maintain a healthy weight and prevent obesity, a risk factor for heart issues.
With a low glycemic index, horse gram releases glucose into the bloodstream at a slower rate, helping to stabilize blood sugar levels and mitigate insulin resistance. A significant component of horse gram, resistant starch, constitutes 43.4% of its total carbohydrate content. This resistant starch is a non-digestible carbohydrate that contributes to reduced postprandial glycemic and insulinemic responses, making it beneficial for diabetes management.
Horse Gram's rich array of antibacterial, antimicrobial, and antioxidant compounds nourishes the skin and reduces recurrent infections while protecting against oxidative stress and premature ageing. Its antioxidants, such as flavonoids, phenolic compounds, and tannins, shield cells from free radical damage, promoting overall skin health and well-being.
Packed with essential vitamins, minerals, and antioxidants, horse gram strengthens the immune system, helping the body fend off infections and illnesses. Its antibacterial and antimicrobial properties combat pathogens, including those responsible for colds and coughs. Extracts from M. uniflorum seeds exhibit significant activity against bacteria like Bacillus subtilis, Staphylococcus aureus, Escherichia coli, and Pseudomonas aeruginosa. Another study in rats found that taking horse gram supplements for 21 or 60 days significantly boosted the body's antioxidant enzyme activity, helping to fight off harmful molecules called free radicals. Additionally, horse gram's anti-inflammatory effects help alleviate symptoms, such as throat irritation and congestion.
With its rich array of bioactive compounds, including flavonoids and phenolic compounds, horse gram demonstrates the ability to mitigate inflammation in the body. These compounds work synergistically to inhibit inflammatory pathways, offering relief from conditions such as arthritis, asthma, and various skin disorders.
Horse gram possesses diuretic properties, promoting urine production and flushing out harmful substances from the urinary system. This in turn can prevent the risk of kidney stones formation. Horse gram can also prevent urinary tract infections and support overall kidney health.
By reducing inflammation in the airways, horse gram may alleviate symptoms such as wheezing, coughing, and shortness of breath associated with asthma and bronchitis. Furthermore, horse gram's expectorant properties aid in loosening mucus in the lungs, making it easier to expel and thereby relieving congestion.
Horse gram emerges as a rich source of plant-based protein, with content ranging from 18.5% to 28.5%. Studies have shown that proteins and peptides derived from horse gram exhibit inhibitory effects on the angiotensin-converting enzyme (ACE), contributing to the regulation of blood pressure. Additionally, they demonstrate antimicrobial, antioxidant, and anti-carcinogenic activities. Horse gram's protein helps to lower serum triglyceride levels and improve cardiovascular health. The presence of branched-chain amino acids, such as leucine, isoleucine, and valine, supports muscle synthesis and neurotransmitter regulation.
Horse gram is a good source of calcium. Consuming an adequate amount of calcium helps prevent conditions like osteoporosis and ensures proper bone development and maintenance. Additionally, horse gram contains magnesium, phosphorus, and potassium, which are crucial for bone metabolism and mineralization. Horse gram's protein content aids in collagen synthesis, essential for maintaining bone structure and elasticity. Traditional Ayurvedic practices recommend including horse gram in the daily diet of people with arthritis.
People with hyperacidity should avoid eating horse grams as they can exacerbate acid reflux symptoms. Additionally, horse gram may cause bloating in some individuals. Moreover, those suffering from gout should also avoid consuming horse gram as it can worsen symptoms.
You can add cooked horse gram to soups, salads, and curries for a nutritious boost. Alternatively, use horse gram flour to make dosas or pancakes for a protein-rich breakfast. Sprout horse gram for a crunchy addition to salads or snacks. Remember to soak horse gram overnight before cooking to reduce cooking time and enhance digestibility.
Also read: Types of Millets and Their Benefits
Yes, horse gram may help in managing cholesterol levels. Its high fibre content, along with other bioactive compounds, can contribute to lowering cholesterol levels. Incorporating horse gram into a balanced diet, along with other lifestyle modifications, may be beneficial in managing cholesterol levels.
Also read: Foods To Boost Your HDL Cholesterol to Improve Heart Health
Consuming horse gram may lead to hyperacidity, digestive discomfort, and bloating. Allergic reactions are also possible in some individuals. Horse gram contains antinutrients like phytic acid, which may inhibit the absorption of certain minerals.
Horse gram aids in weight loss due to its high fibre content, low glycemic index, and rich protein content, which promote feelings of fullness, stabilize blood sugar levels, and boost metabolism. Incorporating horse gram into a balanced diet, along with regular exercise, can support weight loss efforts.
In conclusion, incorporating horse gram into your diet can offer a myriad of health benefits. Its rich nutritional profile, including high protein, fibre, and various vitamins and minerals, supports overall well-being. Horse gram's anti-inflammatory and antioxidant properties help combat oxidative stress and inflammation, potentially reducing the risk of chronic diseases such as heart disease, diabetes, and arthritis. Moreover, its potential to boost immunity, aid in weight management, promote bone health, and support respiratory health makes it a valuable addition to a balanced diet.
For more personalized health recommendations and guidance, consider downloading the Aware app. With Aware, set health goals, track progress, and stay on the path to a healthier life.
About the Author
Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.
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