The Calorie and Nutritional Profile of Horse Gram
Horse gram, known as Macrotyloma uniflorum, is a nutrient-dense legume valued in many traditional cuisines for its health benefits. While the specific caloric value can vary slightly depending on the source and variety, the consensus is that 100 grams of dried horse gram provides approximately 321 calories. This energy comes primarily from its high content of complex carbohydrates and protein.
Macronutrient Breakdown
The calories in horse gram are distributed across its major macronutrients, which are crucial for energy and bodily functions. For every 100 grams, the breakdown is notable for its high protein and low fat content:
- Carbohydrates: Approximately 57 grams. A significant portion of this is made up of resistant starches and complex carbohydrates, which digest slowly and contribute to a feeling of fullness. This slow release of energy helps manage blood sugar levels effectively.
- Protein: Around 22 grams. This makes horse gram one of the most protein-rich legumes available, an excellent source of plant-based protein for vegetarians and vegans.
- Fat: Just 0.5 grams. The very low fat content makes it a valuable component of a low-fat or weight-loss diet.
- Fiber: About 5.3 grams. The high dietary fiber content is beneficial for digestive health, promoting regular bowel movements and aiding in satiety.
Micronutrient Profile
Beyond its macronutrients, horse gram is a powerhouse of essential vitamins and minerals:
- Calcium: Rich in calcium, with 287 mg per 100g. This is vital for maintaining strong bones and dental health.
- Iron: Provides a substantial 7 mg of iron, which helps in boosting hemoglobin levels and combating iron deficiency anemia.
- Phosphorus: Contains 311 mg, a mineral that works with calcium to build and maintain bones and teeth.
- Polyphenols and Flavonoids: Loaded with antioxidants like flavonoids and polyphenols, which protect the body from free radical damage and possess anti-inflammatory properties.
Health Benefits Beyond Calorie Counting
The nutritional richness of horse gram translates into numerous health benefits, making it a valuable addition to any diet:
- Weight Management: Its high protein and fiber content help increase satiety, curb cravings, and reduce overall calorie intake. The low-fat nature further supports weight loss goals.
- Diabetes Control: Studies suggest that horse gram can help reduce post-meal blood sugar spikes by slowing down carbohydrate digestion, thanks to its resistant starch and fiber. This is particularly beneficial for individuals with type 2 diabetes.
- Supports Heart Health: The antioxidants in horse gram, along with its fiber, can help lower cholesterol levels (specifically LDL or "bad" cholesterol), promoting better cardiovascular health.
- Kidney Health: Traditional medicine uses horse gram as a diuretic to help manage kidney stones. Some preliminary research supports its potential to inhibit the formation of calcium oxalate crystals.
- Aids in Digestion: The high fiber content improves gut health and promotes regular bowel movements, relieving constipation and bloating.
The Role of Antinutrients and Preparation Methods
Like many legumes, horse gram contains antinutrients, such as phytic acid and tannins, which can interfere with the absorption of certain minerals and proteins. However, these can be significantly reduced through proper preparation methods:
- Soaking: Soaking horse gram overnight in water is a crucial first step.
- Sprouting: Sprouting further enhances nutritional value and digestibility by reducing antinutrients and increasing certain vitamins.
- Cooking: Boiling or pressure cooking after soaking or sprouting is essential.
Comparison with Other Common Legumes
Here is a comparison of horse gram with other legumes (dry weight):
| Nutrient (per 100g) | Horse Gram | Chickpeas | Lentils |
|---|---|---|---|
| Calories | ~321 kcal | ~364 kcal | ~352 kcal |
| Protein | ~22 g | ~20.5 g | ~25.8 g |
| Fiber | ~5.3 g | ~17.4 g | ~30.5 g |
| Fat | ~0.5 g | ~6 g | ~1.1 g |
| Calcium | ~287 mg | ~105 mg | ~56 mg |
| Iron | ~7 mg | ~4.3 mg | ~7.5 mg |
How to Incorporate Horse Gram into Your Diet
It is versatile and can be enjoyed in various ways:
- Soups and Rasams: Traditional spiced soups (
ulavacharuorkollu rasam). - Curries and Dals: Using boiled or sprouted seeds.
- Salads: Adding sprouted horse gram for crunch.
- Flour and Powders: Ground into powder (
kollu podi) for various dishes. - Snacks: Dry roasted seeds.
The Odd Pantry offers a guide on Cooking with Horse Gram, including preparation and a recipe.
Conclusion
100 grams of dried horse gram contains approximately 321 kcal, offering significant protein and fiber with low fat. This profile aids weight management, blood sugar control, and overall health. Proper preparation reduces antinutrients, maximizing benefits. Its culinary versatility makes it a valuable dietary addition.
