If you have weight loss in your plan, we can help. Try consuming protein-rich horse grams for weight loss. It is a healthy and nutritious alternative to protein powders (1). Horse gram is a lentil or bean used as an alternative or folk medicine for treating cold, cough, kidney stones, asthma, and menstrual irregularity (2). Therefore, adding horse gram to your diet will not only aid weight loss but also prevent and treat many health issues. This post discusses how horse gram aids weight loss and a few delicious recipes you can consume for best results. Scroll down for all the details.
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How Horse Gram Works For Weight Loss
Horse gram is loaded with protein, dietary fiber, vitamins, and minerals and is low in calories (3). This makes it an amazing food for weight loss. Here’s why you should consume it for weight loss:
1. High In Protein
Horse gram beans are high in protein content. 100 grams of whole horse gram contains about 22 grams of protein (3).
The amino acids albumin and globulin contributes about 75-79% of total horse gram content. Moreover, methionine and tryptophan are found in limited quantities in this legume (2), (3).
The amino acid profile of protein-rich foods boosts the metabolic rate, helps regulate satiety levels, and increases energy expenditure in negative energy balance (4). Increased satiety reduces unnecessary energy intake (i.e., you eat less), which is important for weight loss (5).
2. Loaded With Dietary Fiber
100 g of horse gram contains 8 g of fiber (3). Dietary fiber increases satiety and decreases the absorption of fat molecules by binding them (6).
A study conducted in Canadafound that people who consume beans have lowerbody weight and waist circumference and better nutrient intake (7).
A pilot study conducted on 20 people found that a bean-based high-fiber diet increases fiber intake by 75%,which increases satiety and reduces hunger to aid weight loss (8).
3. Low In Calories
Horse gram is low in calories, so it can be taken in an adequate amount to curb your hunger (3).
As per the Canadian Medical Association Journal, a low-calorie diet can help reduce abdominal fat and waist circumference by 1.5-9.5 cm (9).
4. Removes Toxins
The soluble and insoluble fiber found in horse gram helps clean your digestive system and colon. The insoluble fiber increases stool weight and decreases the transit time (10), (11).
A study conducted at the Seoul National University (South Korea)found that people who are on a detoxification diet plan that includes legumes, nuts, fish, and whole grains in their daily diet experience weight loss and reductions in other body composition measurements like body fat percentage, body fat mass, and waist circumference (12).
5. Improves Metabolism
Horse gram is rich in protein along with all the essential amino acids (3).
Protein-rich foods not only increase satiety but also help boost metabolism. A high-protein diet helps maintain the basal metabolic rate, which helps in reducing weight (13).
Now that you know how horse gram helps reduce weight, let’s check out how you can consume it.
How To Consume Horse Gram
Horse gram is a heat-generating legume, so it is best to combine it with cooling foods like cumin powder, juices, and buttermilk.
A study conducted at the Banaras Hindu University (India)found that horse gram seeds with spices are used as a remedy for cold, sore throat, and fever as it generates heat (2).
You can use horse gram to make a variety of Indian recipes by soaking the seeds for 1-2 hours or sprouting it and using it in a salad. Check out some delicious horse gram recipes for weight loss in the next section.
Horse Gram Recipes For Weight Loss
1. Horse Gram Powder
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Ingredients
- 1 cup horse gram seeds
- 1 tablespoon cumin seeds
- 4 tablespoons split pigeon peas
- 4 tablespoons split black gram
- 10 dry red chilies
- 1 teaspoon black peppercorn
- Salt to taste
How To Prepare
- Dry roast the horse gram until the raw aroma is gone.
- Dry roast the split pigeon peas and split black gram until they change color.
- Dry roast all the other ingredients and let them cool down.
- Blend them into a coarse powder.
- Add the powder to hot rice and consume it to lose weight.
Best Time To Consume
Lunchtime
2. Horse Gram (Kollu) Soup
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Ingredients
- 1 cup horse gram
- 1 teaspoon mustard seeds
- 1 tablespoon tamarind juice
- 5-7 curry leaves
- 1 green chili
- 1 teaspoon cumin seeds
- 1 dry red chili
- 1 tablespoon olive oil
- Salt to taste
How To Prepare
- Soak the horse gram overnight in two cups of water.
- In the morning, boil it in the same water. Discard the water once the horse gram is cooked.
- Heat the oil in a pot and add the mustard seeds, cumin seeds, curry leaves, dry red chili, and tamarind juice.
- When it starts boiling, add a cup of water, salt, and green chili.
- Let it boil for 5 minutes, then add the cooked horse gram.
- Let it boil until it starts to foam.
StyleCraze Says You can add finely chopped coriander to the soup and serve it with hot rice.
Best Time To Consume
Post-lunch or pre-dinner
3. Sprouted Horse Gram
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Ingredients
- ½ cup horse gram
- 2 cups water
- ¼ cup chopped onion
- ¼ cup chopped tomato
- ½ cucumber, chopped
- 2 tablespoons lime juice
- Salt to taste
How To Prepare
- Soak the horse gram in a cup of water overnight.
- In the morning, discard the water and refill the container with a cup of water. Keep it in the fridge.
- By evening or the next morning, the horse gram will start sprouting.
- Add chopped onion, tomato, cucumber, lime juice, and salt and eat it!
Best Time To Consume
Breakfast or as a snack.
5. Horse Gram Dal
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Ingredients
- ½ cup horse gram, boiled
- ¼ cup chopped onion
- ¼ cup chopped tomato
- 1 teaspoon cumin seeds
- 1 clove of garlic, chopped
- ½ teaspoon coriander powder
- ½ teaspoon turmeric powder
- ½ teaspoon chili powder
- 1 teaspoon cumin powder
- 2 tablespoons ghee/olive oil
- 1 dry red chili
- A pinch of garam masala
- Chopped cilantro
- Salt to taste
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How To Prepare
- Heat the oil/ghee in a pan.
- Add the chopped garlic and cumin seeds. Cook for a minute.
- Add the chopped onions and cook for 2 minutes.
- Add the chopped tomatoes, cumin powder, coriander powder, turmeric powder, chili powder, and salt. Cook until the oil starts to separate.
- Add the boiled the horse gram and mix well.
- Add half a cup of water and let it cook for 5 minutes.
- Sprinkle a pinch of garam masala and garnish with cilantro.
Best Time To Consume
Lunch or dinner
Besides aiding weight loss, horse gram offers a bunch of other health benefits. Check them out below.
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