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. This versatile crop is not only valued for its nutritional benefits but also for its ability to thrive in adverse climatic conditions, making it a resilient choice for farmers in marginal and drought-prone areas. Horse gram finds its way into various culinary preparations, such as ‘dal’ and ‘rasam’.

Why is It Called Horse Gram?

The exact origin of the name ‘horse gram’ remains a mystery, but there are several theories that attempt to explain its intriguing moniker. One speculation suggests that the name is derived from the legume’s high protein and energy content, which makes it an ideal nutritious feed for horses and other livestock. While the precise reason behind the name may be lost in the annals of history, the nutritional facts of horse gram speak for themselves.

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 gm 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.

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

Horse gram’s high protein and fibre content can enhance feelings of fullness, potentially helping with a reduced calorie intake. However, individual results may vary based on overall dietary habits and health conditions.

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. Unprocessed, raw horse gram seeds have been found to control high blood sugar following a meal by slowing down carbohydrate digestion and inhibiting insulin resistance. This makes horse gram an extra diabetic-friendly food, helping to maintain stable blood sugar levels throughout the day.

3. Helps lower cholesterol levels

The high fibre content in horse gram plays a crucial role in lowering cholesterol levels, particularly LDL (bad cholesterol). 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, its rich antioxidant and anti-inflammatory properties suggest potential benefits. The antioxidants in horse gram can help protect the skin from oxidative stress, which is a contributing factor to various skin disorders. Additionally, the essential minerals and vitamins in horse gram support overall health, which can indirectly benefit skin health.

5. Promotes Bone Health

With significant amounts of calcium and other minerals like magnesium and phosphorus, horse gram supports 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

Though research on horse gram’s direct effects on sperm count is limited, its nutritional components may offer benefits in this regard. The antioxidant properties of horse gram could 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.

Tasty and Easy horse gram recipes

Horse gram recipes are diverse and can be easily integrated into your daily meals. The versatility of horse gram allows you to experiment with different flavours and create dishes that suit your taste preferences. Let us dive into two specific recipes that showcase the delicious potential of horse gram.

1. Horse Gram Soup

To prepare this soup, start by soaking one cup of horse gram seeds overnight and then draining and rinsing them the next day. Boil the soaked seeds in four cups of water until they are soft. In a separate pan, heat olive oil and sauté chopped onions and minced garlic until the onions are translucent. Add ground cumin, coriander, and salt to the pan, stirring well. Combine the boiled horse gram seeds with the spice mixture and stir thoroughly. For a smoother texture, you can optionally blend the mixture. Serve the horse gram soup hot, garnished with fresh cilantro for added flavour and freshness.

2. Horse Gram Sprouts

To prepare horse gram sprouts, start by soaking one cup of horse gram seeds in water overnight. Drain the water and rinse the seeds well. Place the soaked seeds in a clean, damp cloth or a sprouting jar, and allow them to sprout for 24 to 48 hours, rinsing them every 12 hours. Once the sprouts have grown to your desired length, they are ready to be consumed. Sauté the sprouts with onions, tomatoes, and green chillies, seasoning them with salt, pepper, and lemon juice for a zesty and healthy snack.

In conclusion, horse gram, also known as kulthi dal, is a nutritional powerhouse that offers a wide range of health benefits. 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 daily diet. By soaking, sprouting, boiling, or roasting the seeds, you can enhance their nutritional value and create a variety of delicious dishes, such as soups, stews, curries, and dals. Horse gram flour can also be used in baking and making snacks, adding a healthy twist to your favourite recipes. With its high protein content, essential minerals, and antioxidant properties, horse gram is an excellent addition to a balanced and nutritious diet.

Frequently Asked Questions (FAQ)

References

1. https://www.researchgate.net/figure/Nutritional-value-per-100-gm-of-different-nutrient-in-horse-gram_tbl1_353185578 ↩︎
2. 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 ↩︎