Horse Gram Benefits and Side Effects | How Horse Gram Helps in Weight Loss?

Updated on & Medically Reviewed by Dr Lalitha
Horsegram for weight loss

Did you know that horse gram is a great food option for those looking to lose weight? It's low in calories and high in fiber - making it the perfect food for weight loss. In this blog post, we'll discuss the benefits of horse gram for weight loss and provide some tips on how you can include it in your diet.

What is Horse Gram (Kollu)?

Horse gram, a dark-colored bean with a strong, earthy flavor, is a popular ingredient in Indian and Chinese cuisine. It is a rich source of protein, fiber, iron, and calcium, and contains a compound called Kapha, which promotes weight loss.

A study in the Journal of Nutrition found that horse-gram can increase metabolism and reduce appetite, leading to weight loss. Another study in the International Journal of Obesity also found horse-gram to help lose belly fat.

[ Read: Does Walking Reduce Belly Fat? ]

Other names for this legume are in Tamil, it is known as Kollu, Kulthi in Hindi, Ulavalu in Telugu, Hurule in Kannada, Gahat in Nepali, Hulaga in Marathi, and ‘Muthira’ in Malayalam.

Nutritional Value of Horse Gram (Kollu or Kulthi Dal):

Horse gram is a highly nutritious legume that is commonly found in India. It is packed with essential nutrients and is an excellent source of protein, making it a valuable addition to any balanced diet.

Check out the table below for more information about the nutrient content of 100 gms of Horse gram:

Nutrients

Amount (per 100 gms)

Calories

321

Protein

22 gms

Fat

0.5 gms

Fiber

8 gms

Minerals

3 gms

phosphorous

311 mgs

Calcium 

287 mg

Iron

7 mg

It is a versatile ingredient in various culinary preparations and may help with weight management. Let’s see how it helps weight loss below.

Benefits of Horse Gram (Kulthi Dal) for weight loss:

Horse Gram is a low-calorie, high-fiber food, which makes it ideal for weight loss. In addition, it has numerous other health benefits such as controlling diabetes, reducing cholesterol, and improving digestion.

1. Good Source of Protein:

Horse gram is a high-protein, low-calorie food that aids in weight loss by providing essential amino acids. It helps maintain muscle mass and reduces overeating by providing a satisfying feeling after eating. As one of the few vegetarian sources of complete protein, horse gram is a suitable option for those seeking a high-protein, low-calorie food. (Reference)

2. High in Fiber:

Horse gram is a high-fiber food that helps in weight loss by promoting fullness and satisfaction after eating, reducing overeating, regulating the digestive system, and maintaining regularity. It also helps reduce cholesterol and blood sugar levels, making it an essential component for weight loss.

3. Reduces Appetite:

Horse gram is a great option if you're looking for food that can help you feel full and satisfied. One study has found that consuming horse gram can help reduce your appetite, making you feel fuller and more satisfied after eating, compared to those who didn't eat it. The high fiber and protein content in horse grams is likely responsible for this effect. If you want to consume food that can help you eat less and lose weight efficiently, consider adding horse gram to your diet.

4. Includes Kalpa:

Horse gram contains a compound called Kapha, which promotes weight loss. Kapha is a natural diuretic that aids in water weight removal, fat transportation, cholesterol breakdown, and fat breakdown. It is essential for weight loss and is present in high levels in horse grams. It is crucial for those aiming to lose weight.

5. Increases Metabolism:

Horse gram can boost metabolism, allowing the body to burn more calories even at rest, leading to faster weight loss and easier weight maintenance. Regular consumption of horse gram and other metabolism-boosting foods, along with regular exercise, can help maintain high metabolism levels, promoting weight loss and weight management. (Reference)

[ Also Read: Top 5 Amazing Benefits of Pumpkin Seeds for Weight Loss ]

Potential Side Effects of Horse Gram (Kollu):

While horse gram offers numerous health benefits, it's important to be mindful of potential side effects:

Digestive Discomfort:

The presence of raffinose oligosaccharides in horse gram can lead to gas and bloating, particularly when consumed in large quantities.

Allergic Reactions:

Although rare, allergic responses to horse gram have been documented.

Antinutrients:

Horse gram contains antinutrients like phytic acid, which may hinder the absorption of certain minerals. However, pre-cooking methods such as soaking and sprouting seeds can significantly reduce phytic acid levels, enhancing nutrient absorption.

By being aware of these potential side effects and employing proper preparation methods, you can enjoy the benefits of horse gram while minimising any adverse reactions.

How to Include Horse Gram (Kollu) in Your Diet?

Now that we've explored the weight loss benefits and potential side effects of horse gram, you may be wondering how to include this nutritious legume into your diet. Here are a few simple ideas:

Sprouted Horse Gram Salad:

Toss sprouted horse gram with chopped vegetables, lemon juice, and herbs for a refreshing and nutrient-packed salad.

Horse Gram Soup:

Cook horse gram with vegetables, herbs, and spices to create a hearty and satisfying soup that's perfect for chilly days.

Horse Gram Curry:

Prepare a flavorful curry using horse gram, tomatoes, onions, and spices. Serve it with rice or whole-grain bread for a complete meal.

Horse Gram Porridge:

Cook horse gram with water or milk and sweeten it with honey or maple syrup for a nutritious and filling breakfast option.

Horse gram, a popular legume in traditional remedies, is rich in nutrients and helps weight loss by increasing fullness, improving metabolism, and decreasing appetite. It is low in calories and can be consumed in powdered form, sprouts, soups, and stews. However, portion control, regular exercise, and stress reduction are essential for long-term mental and physical wellness.

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Disclaimer: The information provided on this page is not a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, please talk to a healthcare professional.

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