Horse gram may not be as popular as chickpeas or lentils, but don’t let its low profile fool you. This humble legume has been used for centuries in traditional Indian and Ayurvedic diets and is now gaining attention as a powerful superfood. Packed with nutrients, rich in medicinal properties, and incredibly versatile, horse gram is a simple, affordable ingredient that can make a big difference in your health.
In many rural households, horse gram has always been more than just food—it’s a trusted home remedy, an energy booster, and a winter staple. If you’re looking to improve digestion, manage weight, enhance immunity, or support heart and kidney health naturally, horse gram might be exactly what your diet has been missing. Let’s take a closer look at what makes this tiny legume so extraordinary.
What is Horse Gram?
Horse gram (scientifically known as Macrotyloma uniflorum) is a type of legume primarily grown in India, Sri Lanka, Nepal, and Southeast Asian countries. In different parts of India, it is known by many names:
- Kollu in Tamil
- Kulthi / Kulthi dal in Hindi
- Ulavalu in Telugu
- Huruli in Kannada
- Kulith in Marathi
Traditionally, horse gram was used mainly as cattle feed (especially for horses, hence the name), but over time people discovered that it is just as beneficial for humans. Today, it is used in soups, curries, chutneys, and medicinal decoctions to treat various health conditions.
Horse gram is known for its earthy taste, slightly nutty flavor, and warming nature. It is a staple in Ayurvedic medicine for its ability to reduce inflammation, improve metabolism, and clear toxins from the body.
Nutrition Facts of Horse Gram (Per 100g – Raw)
| Nutrient | Amount (approx.) |
|---|---|
| Calories | 321 kcal |
| Protein | 22 g |
| Carbohydrates | 57 g |
| Dietary Fiber | 5–6 g |
| Fat | 0.5–1 g |
| Iron | 6–7 mg |
| Calcium | 280–290 mg |
| Phosphorus | 300–310 mg |
| Magnesium | 70 mg |
| Potassium | 800–820 mg |
| Vitamin B1 (Thiamine) | 0.4 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B3 (Niacin) | 1.5 mg |
| Folate | 75–80 mcg |
Horse gram is rich in complex carbohydrates, plant-based protein, minerals, antioxidants, και fiber. It is low in fat and has a very low glycemic index, making it suitable for people with diabetes and those trying to lose weight.
20 Proven Health Benefits of Horse Gram
- Aids in Weight Loss: Horse gram is high in fiber and protein, which keeps you feeling full for longer. This reduces unnecessary snacking and helps manage calorie intake.
- Supports Digestion: The high-fiber content promotes healthy bowel movements and prevents constipation, bloating, and gas.
- Controls Blood Sugar Levels: Horse gram has a low glycemic index, which helps regulate blood glucose levels naturally.
- Boosts Metabolism: It is known to generate heat in the body, thereby boosting metabolic activity and supporting fat burning.
- Improves Heart Health: It helps in lowering bad cholesterol (LDL) and supports healthy blood circulation, reducing the risk of heart disease.
- Strengthens Bones: Rich in calcium, magnesium, and phosphorus, horse gram supports bone density and helps prevent osteoporosis.
- Builds Muscle Strength: With its high protein content, horse gram supports muscle repair, growth, and strength.
- Enhances Immunity: Antioxidants and essential minerals strengthen the immune system and help fight infections.
- Supports Kidney Health: Traditionally used to prevent and reduce kidney stones due to its diuretic properties.
- Detoxifies the Body: Horse gram helps flush out toxins, purifies the blood, and supports healthy kidney and liver function.
- Relieves Cold and Cough: In many homes, horse gram soup is used as a natural remedy for cold, flu, and throat irritation.
- Improves Menstrual Health: It promotes proper blood flow and helps regulate irregular periods.
- Helps in Managing PCOS: The hormone-balancing and detoxifying effect can be helpful for women dealing with hormonal imbalance.
- Reduces Water Retention: Due to its diuretic effect, horse gram helps reduce swelling and bloating caused by fluid retention.
- Improves Skin Health: Its detoxifying nature helps reduce acne and gives a natural glow to the skin.
- Strengthens Hair: The iron and protein content supports hair growth and reduces hair fall.
- Helps Treat Piles: Its easy bowel movement support can help relieve symptoms of piles.
- Reduces Body Heat Toxins: Though it is a “heaty” food, it helps eliminate internal toxins when used in the correct form.
- May Help in Asthma Management: In traditional medicine, horse gram has been used to help clear mucus and ease breathing.
- Enhances Energy Levels: A slow-release of energy makes it perfect for physically active individuals and athletes.
10 Side Effects of Horse Gram
While horse gram is extremely beneficial, excessive or improper consumption may cause issues for some people:
- Can increase body heat – Not suitable in large quantities for people who are prone to heat rashes or ulcers.
- May cause acidity in sensitive individuals.
- Can trigger allergic reactions in rare cases.
- May cause bloating or gas if not soaked or cooked properly.
- Not ideal for people with kidney inflammation without medical advice.
- Can worsen mouth ulcers due to its warming nature.
- May not be suitable during high fever or infection stages.
- Overconsumption may affect hormonal balance in some individuals.
- Can cause discomfort in pregnancy if not taken in moderation.
- May interact with certain medications, especially diuretics.
Moderation and proper preparation are vital when adding horse gram to your diet.
How to Eat Horse Gram?
Horse gram can be eaten in many ways:
- As boiled horse gram with spices
- As soup or rasam
- In curries and gravies
- Ground into flour for dosas and rotis
- Sprouted and used in salads
- Added to chutneys
- Made into powder for medicinal drinks
Soaking and boiling it well makes it softer, tastier, and easier to digest.
Tips for Consuming Horse Gram
- Always soak it for 8–10 hours before cooking.
- Cook it thoroughly in a pressure cooker or slow boil.
- Use spices like ginger, cumin, and pepper to improve digestion.
- Avoid eating it on an empty stomach if you have acidity.
- Drink plenty of water when consuming horse gram regularly.
- Combine with other milder lentils for a balanced effect.
- Best consumed during winter or cooler months.
Other Uses of Horse Gram
- Used in Ayurvedic treatments for detoxification and weight management.
- Applied as a face pack for improving skin texture.
- Used as animal feed due to its high nutrition.
- Used in rural medicine for reducing kidney stones.
- Ground into paste for joint pain relief.
- Used in traditional fertility-support diets for men.
Horse gram is truly more than just food; it is a multipurpose healing ingredient.
How to Cook Horse Gram?
Here is a simple method:
- Take 1 cup of horse gram.
- Wash it thoroughly.
- Soak in water overnight.
- Drain the water and rinse again.
- Pressure cook with 3 cups of water for 4–5 whistles (or cook until soft).
- Use the cooked gram in curry, soup, or stir-fry.
Quick soup recipe idea:
- Boil soaked horse gram.
- Add garlic, pepper, cumin, tomatoes, and salt.
- Simmer and enjoy as a warming, detox drink.
How Much Horse Gram Can You Eat in a Day?
For adults, 30–50 grams of dry horse gram (about half a cup when cooked) per day is considered safe and beneficial. If you are new to it, start with a smaller amount and observe your body’s reaction.
Do not consume more than this daily unless recommended by a healthcare professional.
Best Time to Eat Horse Gram
The best time to consume horse gram is:
- Morning or early afternoon – best for digestion
- During cold or rainy seasons
- After a light activity or workout for recovery
- Not recommended for late dinners
Avoid consuming horse gram at night, as it may be heavy on digestion and increase body heat.
Who Should Eat Horse Gram?
Horse gram is highly beneficial for:
- People trying to lose weight
- Individuals with diabetes
- Those suffering from high cholesterol
- People with kidney stones (in moderation)
- Athletes and fitness enthusiasts
- People suffering from anemia
- Individuals with a weak immune system
- Those facing digestion issues or constipation
Who Should Not Eat Horse Gram?
Certain people should avoid or limit its use:
- Pregnant women (without medical advice)
- People with severe acidity or ulcers
- Those suffering from kidney inflammation
- Individuals with hormonal imbalance issues
- People with known legume allergies
- Children under 5 (in large quantity)
Always consult a doctor if you have a health condition.
How to Store Horse Gram?
Proper storage is essential to maintain freshness and nutrition:
- Store in an airtight container
- Keep in a cool and dry place
- Avoid exposure to moisture
- Can be stored for 6–12 months
- If sprouts are made, store them in the refrigerator and use within 2–3 days
Precautions and Interactions
- Do not consume large quantities daily.
- Avoid during extreme summer heat.
- If taking diuretics or hormonal medications, consult a doctor before use.
- Drink sufficient water to prevent dehydration.
- Always cook thoroughly before eating.
- Introduce slowly into your diet.
Final Thoughts
Horse gram is one of nature’s most underrated gifts. What was once considered a simple fodder has now earned its place in the superfood category. Rich in nutrients, packed with medicinal properties, and incredibly affordable, it is a perfect addition to a balanced diet.
If used wisely and in moderation, horse gram can improve your health in countless ways—from better digestion and weight control to stronger immunity and improved heart and kidney function. Sometimes, the most powerful superfoods are the ones that grow quietly in the background, waiting to be rediscovered. Horse gram is one of them. Why not give it the attention it truly deserves?
FAQ’s
Can Horse Gram help in weight loss?
Yes, its high fiber and protein content help you feel full longer and support weight management.
Is Horse Gram good for diabetes?
Yes, it has a low glycemic index and can help regulate blood sugar levels when consumed in moderation.
What does horse gram taste like?
Horse gram has a slightly nutty, earthy flavor. It can taste a bit bitter when raw but becomes milder and more palatable when cooked or sprouted.
Can pregnant women eat horse gram?
Yes, pregnant women can eat horse gram in moderation. It’s nutritious and rich in protein and minerals, but it can be “heaty,” so it’s best to consult your doctor before regular consumption.
Can children eat horse gram?
Yes, children can eat horse gram, but it should be soaked, cooked thoroughly, or sprouted to make it easier to digest. Start with small portions to avoid bloating.
Can I eat horse gram daily?
Yes, you can eat horse gram daily in moderate amounts (about 30–50 grams of dry horse gram). Overconsumption may cause acidity or digestive discomfort.
Can you eat horse gram raw?
Raw horse gram is hard to digest and may taste bitter. It’s recommended to soak, cook, or sprout it before consuming.
Is horse gram high in protein?
Yes, horse gram is an excellent source of plant-based protein, containing around 22 grams of protein per 100 grams of dry legume.
Which animal eats horse gram?
Historically, horse gram was primarily used as cattle feed, especially for horses, which is how it got its name. Today, it’s also consumed by humans as a nutritious food.
Is horse gram hard to digest?
Horse gram can be a bit hard to digest if not soaked or cooked properly. Sprouting or pressure cooking helps make it easier on the stomach.
Are flaxseed and horse gram the same?
No, flaxseed and horse gram are different. Flaxseed is a small seed rich in omega-3 fatty acids, while horse gram is a legume rich in protein, iron, and fiber.
Also Read: