Horsegram (Macrotyloma uniflorum) is a resilient legume from tropical southern Asia, also known as kulthi bean or Madras gram. It has been cultivated for centuries, particularly in India since at least 2500 BC, serving as a food source for humans and livestock, consumed whole, sprouted, or ground into flour.
Nutritional Profile of Horsegram
Horsegram has a robust nutritional composition. A 100-gram serving of dry horsegram provides 22.5 grams of protein, making it a substantial plant-based protein source. It contains 57-66.6 grams of complex carbohydrates, with a notable portion being non-digestible resistant starch, accounting for over 43% of its total starch. Dietary fiber is abundant at 5 to 16.3 grams per 100-gram serving, while its fat content remains low at 0.5-1.4 grams.
Beyond macronutrients, horsegram is a source of various micronutrients. It contains significant amounts of minerals such as 6.77-7 mg of iron, important for oxygen transport. Calcium is present at 287 mg per 100 grams, contributing to bone health, and 311 mg of phosphorus. Other minerals like molybdenum, potassium, copper, zinc, and manganese are also present. Horsegram also contains phytochemicals, including phenolic acids and flavonoids, which exhibit antioxidant properties.
Potential Health Benefits
The rich nutritional profile of horsegram contributes to several potential health benefits. Its high protein and fiber content can support weight management by promoting satiety, which helps regulate appetite and reduce calorie intake. The fiber content also aids in maintaining digestive health by facilitating regular bowel movements.
Horsegram’s low glycemic index and significant fiber content play a role in blood sugar control. These properties help slow the release of glucose into the bloodstream and can be beneficial for managing insulin responses. The resistant starch in horsegram also contributes to reduced post-meal glycemic responses.
Traditional uses suggest benefits for kidney function, particularly in managing kidney stones. Horsegram exhibits diuretic properties, which may aid in flushing out substances from the urinary system. Certain compounds within horsegram are thought to help make kidney stones more soluble, potentially assisting in their dissolution and preventing new stone formation.
The fiber and antioxidant compounds in horsegram may also support heart health. Dietary fiber can help manage cholesterol levels by reducing low-density lipoprotein (LDL) cholesterol. Antioxidants like polyphenols and flavonoids help protect cells from oxidative damage, a factor in the development of various diseases, including heart conditions.
Preparation and Potential Side Effects
Raw horsegram is not easily digestible due to antinutrients like phytic acid, trypsin inhibitors, and tannins, which interfere with nutrient absorption. Proper preparation methods are important to reduce these compounds and enhance nutrient bioavailability. Soaking horsegram seeds overnight, sprouting them, or thorough cooking methods like boiling and pressure cooking significantly decrease antinutrient levels. For instance, germination can reduce phytic acid and tannin content by more than 50%.
Once prepared, horsegram can be incorporated into various dishes. It is commonly used in soups, stews (often prepared as “dal”), or ground into flour for making flatbreads. The cooked beans can also be added to salads or curries.
While generally recognized as safe when properly prepared, horsegram’s high fiber content can sometimes cause gastrointestinal discomfort like gas or bloating, especially in individuals not accustomed to a high-fiber diet. People with gout should exercise caution due to horsegram’s purine content, which can contribute to uric acid levels. Consulting a healthcare provider is advisable for individuals with existing medical conditions or those taking medications before making significant dietary changes.