Top 10 Amazing Benefits Of Horse Gram (Kulthi Dal)

Horse gram, also known as kulthi dal, is a highly nutritious legume that has been a staple in traditional Indian cuisine, particularly in the southern regions. It is often used in dals, soups, and traditional recipes for its nutrition and health-supporting properties.

Nutritional Facts of Horse Gram

Horse gram is a powerhouse, packed with an impressive array of essential nutrients. Here is the nutritional value of 100 g of horse gram.¹

• Protein-Rich: Horse gram boasts a high protein content, with the red-seeded variety containing up to 25% protein, while the foliage of mature plants offers about 18% protein.
• Antioxidant Powerhouse: The seeds are laden with polyphenols, flavonoids, and proteins, which are particularly concentrated in the seed coat.
• Complex Carbohydrates: The carbohydrate fraction of horse gram includes oligosaccharides and starches, with a significant amount of resistant starch (43.4%) that can be fermented in the colon, contributing to its unique nutritional profile.
• Mineral and Vitamin Rich: Horse gram is an excellent source of various minerals and vitamins, including calcium, phosphorus, iron, and B vitamins, ensuring a well-rounded dietary composition.

Top 10 Health Benefits of Horse Gram

Horse gram offers a wide range of health benefits. It is rich in protein, fibre, antioxidants, and essential minerals and vitamins. These nutrients work together to promote overall health and well-being, making horse gram a valuable addition to a balanced diet.²

1. May help with weight loss

Because it is high in protein and fiber, horse gram may help keep you full longer, which could support weight management when combined with a balanced diet. 

2. Help control blood sugar spikes

Studies have shown that horse gram can be particularly beneficial for managing blood sugar levels, making it a suitable choice for individuals with diabetes or those at risk of developing the condition. Some studies suggest horse gram may help manage blood sugar levels by slowing down carbohydrate absorption. This makes it a good option for people watching their sugar intake.

3. Helps lower cholesterol levels

The fiber in horse gram may help lower LDL (bad cholesterol) and support heart health.By controlling LDL levels, horse gram can help minimise the risk of cardiovascular diseases. Additionally, the bioactive compounds present in horse gram, such as phytic acid and polyphenols, contribute to managing cholesterol levels and increasing HDL (good cholesterol). This combination of lowering bad cholesterol and increasing good cholesterol makes horse gram a heart-healthy choice.

4. May help with skin disorders

Although there is limited direct evidence on horse gram’s specific benefits for skin disorders, It may help protect skin from damage caused by free radicals. Additionally, the essential minerals and vitamins in horse gram support overall health, which can indirectly benefit skin health.

5. Promotes Bone Health

With minerals like calcium, magnesium and phosphorus, horse gram can support bone density and may help prevent osteoporosis.

6. May Help Address Menstrual Disorders

In traditional Ayurvedic practices, horse gram is often used to help regulate menstrual cycles and manage symptoms associated with menstrual disorders, such as excessive vaginal discharge known as leucorrhea. These uses are based primarily on traditional practices; the nutritional profile of horse gram suggests potential benefits in these areas.

7. May Support Reproductive Health

The antioxidant properties of horse gram may help reduce oxidative stress, which is known to adversely affect sperm quality. This may indirectly support reproductive health.

8. Helps Protect Liver Function

Horse gram contains various bioactive compounds, including antioxidants and phytochemicals, which may help protect liver function. These compounds can neutralise free radicals and reduce oxidative stress, which are critical factors in maintaining liver health. Although specific studies on horse gram’s direct effect on liver function are scarce, its overall antioxidant and anti-inflammatory properties suggest a potential protective role.

9. Aids Digestion

As an excellent source of dietary fiber, horse gram plays a crucial role in maintaining digestive health. It can help regulate bowel movements, alleviate constipation, and support the growth of beneficial gut bacteria. Soaking and sprouting horse gram before consumption can further enhance its digestibility and reduce potential gastrointestinal discomfort. 

10. May Help break down kidney stones

Traditionally, horse gram has been used to assist in the prevention and removal of kidney stones. Its diuretic properties may promote increased urine flow, helping to flush out small stones. Some compounds in horse gram may also enhance the solubility of kidney stones, facilitating their removal. Incorporating horse gram into a balanced diet may help minimize the formation of new stones and alleviate symptoms associated with existing ones.

How To Use Horse Gram?

Horse gram is a versatile and nutritious legume that can be easily incorporated into your daily diet.

• To use horse gram effectively, start by soaking the seeds overnight or sprouting them to enhance their nutritional value and reduce antinutrients.
• You can then boil the soaked or sprouted seeds with water and salt until they are soft, or use a pressure cooker for faster cooking.
• Roasting the seeds before grinding them into a powder can add a unique flavour to various dishes.

Horse gram can be added to a variety of recipes, such as soups, stews, curries, and dals, where it pairs well with various spices and herbs. You can also make horse gram flour by drying and grinding the seeds, which can be used in baking and making snacks. Another popular way to consume horse gram is by soaking the seeds and blending them with water to make a nutritious drink, often consumed on an empty stomach for its health benefits. With these simple methods, you can easily incorporate the amazing benefits of horse gram into your diet.

In conclusion, horse gram, also known as kulthi dal, is a nutritional powerhouse that offers a wide range of health benefits. Including horse gram in your diet may provide multiple health benefits, thanks to its protein, fiber, and minerals. It is best enjoyed as part of a balanced diet From aiding in weight loss and managing diabetes to promoting heart health and improving digestion, horse gram is a versatile legume that can be easily incorporated into your diet.

Frequently Asked Questions (FAQ)

References

• Mehra, A., & Upadhyaya, M. (2021). Macrotyloma uniflorum Lam. A TRADITIONAL CROP OF KUMAUN HIMALAYA AND ETHNOBOTANICAL PERSPECTIVES. ResearchGate, 148–150. https://www.researchgate.net/publication/353185578_Macrotyloma_uniflorum_Lam_A_TRADITIONAL_CROP_OF_KUMAUN_HIMALAYA_AND_ETHNOBOTANICAL_PERSPECTIVES 
• Malik, S., Yadav, A., & Shrestha, R. (2023). Therapeutic Potential and Nutritional Benefits of Horse Gram: A Review. Asian Journal of Dairy and Food Research, Of. https://doi.org/10.18805/ajdfr.dr-2158 
• Handa, V., Kumar, V., Panghal, A., Suri, S., & Kaur, J. (2017). Effect of soaking and germination on physicochemical and functional attributes of horsegram flour. Journal of Food Science and Technology, 54(13), 4229–4239. https://doi.org/10.1007/s13197-017-2892-1