Horse Gram During Pregnancy – Benefits, Risks, and How to Eat

Horse gram during pregnancy can be included as part of a healthy, balanced diet, provided it is consumed in moderation and prepared properly. Rich in iron, protein, and fibre, horse gram for pregnancy can help support increased nutritional needs, especially as iron requirements rise during gestation. According to the World Health Organization (WHO) anaemia affects around 37% of pregnant women globally (1).

However, despite its nutritional benefits, horse gram is traditionally considered a “heating” food and may not be suitable in large amounts for every expectant mother. This article explains the benefits of horse gram during first, second and third trimester, possible risks, how much is safe to eat, and the healthiest ways to include it in your diet.

Can Pregnant Women Eat Horse Gram?

Owing to its health benefits, many pregnant women may wish to consume horse gram. The answer is yes – pregnant women can eat horse gram but in moderation (2). Overconsumption of anything while pregnant can give rise to unnecessary complications. So, it is always better to be safe. In case you want to include horse gram in your diet, do so in restricted quantities. You can always refer to your doctor for necessary guidance.

Nutritional Value of Horse Gram

Horse gram is a nutrient-dense legume that provides a good balance of protein, complex carbohydrates, fibre, and essential minerals. Here’s a quick look at the nutritional profile of horse gram per 100 grams (3).

Health Benefits of Horse Gram During Pregnancy

Some of the health benefits of horse gram during pregnancy are:

1. Supports Iron Levels

Horse gram is a good source of iron, a mineral that plays a crucial role in the production of red blood cells (4). Including horse gram during pregnancy help support healthy haemoglobin levels and reduce the risk of iron deficiency when consumed as part of a balanced diet.

2. Offers Traditional Health Benefits

In traditional medicine, horse gram has been used to help manage various health conditions, including conjunctivitis, intestinal worms, piles, and rheumatism (5) (6). While these uses are widely recognised in Ayurveda, more scientific research is needed to confirm their effectiveness during pregnancy.

3. Keeps the Body Warm

Horse gram is traditionally considered a “heating” food that may help maintain body warmth, especially during colder months (4). This property makes it a popular ingredient in winter diets across many regions of India.

4. Boosts Immunity

Horse gram contains antioxidants and beneficial plant compounds that help strengthen the immune system. Its nutrient content may also support the body’s natural response to infections and fever (7).

5. Aids Weight Management

The phenolic compounds present in horse gram have been associated with improved metabolism and weight management. Its high fibre and protein content may also promote satiety, helping pregnant women feel fuller for longer (4).

6. Supports Heart Health

Horse gram is rich in dietary fibre, which can support heart health by helping regulate cholesterol levels. Regular consumption as part of a balanced diet may contribute to overall cardiovascular wellness during pregnancy.

7. Promotes Kidney Health

Traditionally, horse gram has been used to help manage kidney stones and peptic ulcers (6). Although some studies suggest potential benefits, pregnant women should consult their healthcare provider before using it for therapeutic purposes.

8. Improves Digestion

The fibre content in horse gram supports digestive health and help alleviate common pregnancy-related concerns such as indigestion and bloating. Proper soaking and cooking can further improve its digestibility (7).

9. Helps During Fever

Because of its nutrient-rich profile and warming properties, horse gram is often consumed during fever in traditional diets. It may help provide energy and nourishment while supporting overall recovery.

10. Supports Blood Sugar Control

Horse gram has a low glycaemic index and contains compounds that slow carbohydrate digestion and improve insulin sensitivity. These properties make it a diabetes-friendly food and may support healthy blood sugar management during pregnancy when consumed in moderation (7).

Side Effects and Risks of Eating Horse Gram in Pregnancy

Horse gram is generally considered safe during pregnancy when consumed in moderation. However, excessive intake may cause digestive discomfort such as gas, bloating, and indigestion. It also contains antinutrients, including phytates and tannins, which can interfere with the absorption of minerals such as iron and zinc if the beans are not properly soaked and cooked (7). Additionally, horse gram is traditionally regarded as a “heating” food and may increase feelings of body heat or discomfort in some pregnant women (4). Despite these concerns, there is no conclusive scientific evidence showing that consuming horse gram during pregnancy is harmful.

How to Safely Include Horse Gram in Your Pregnancy Diet?

Horse gram can be prepared in several ways to make it easier to digest and maximise its nutritional benefits. Here are some easy ways to eat horse gram during pregnancy:

1. Soak Before Cooking

Soaking horse gram for several hours or overnight helps soften the seeds and may reduce naturally occurring compounds that can interfere with nutrient absorption. This step also makes horse gram easier to cook and digest.

2. Boil Until Tender

Boiling is one of the healthiest ways to prepare horse gram. Once soaked, the beans can be cooked until soft and added to soups, curries, or salads. Cooking helps improve digestibility and makes the nutrients more accessible to the body.

3. Roast for a Healthy Snack

Roasting horse gram gives it a crunchy texture and nutty flavour. It can be enjoyed as a light snack or sprinkled over salads and other dishes for added taste and nutrition.

Horse Gram Recipes for Pregnancy

Now that you know why horse gram is good for pregnancy, you may be looking for simple ways to include it in your daily meals. Here are some easy and pregnancy-friendly horse gram recipes to try at home.

1. Horse Gram Soup

Ingredients

• 1 cup horse gram (soaked overnight)
• 4 cups water
• 1 small onion, chopped
• 2 garlic cloves, minced
• Salt to taste
• Black pepper to taste

How to Make

1. Pressure cook the soaked horse gram until soft.
2. Blend half of the cooked horse gram for a smoother texture.
3. In a pot, sauté onion and garlic until fragrant.
4. Add the cooked horse gram, water, salt, and pepper.
5. Simmer for 10–15 minutes and serve warm.

2. Horse Gram Rasam

Ingredients

• ½ cup cooked horse gram
• 2 cups horse gram stock (cooking water)
• 1 tomato, chopped
• 1 tsp rasam powder
• ½ tsp mustard seeds
• Curry leaves
• Salt to taste

How to Make

1. Boil the stock with tomatoes, rasam powder, and salt.
2. Mash the cooked horse gram and add it to the mixture.
3. Prepare a tempering with mustard seeds and curry leaves.
4. Add the tempering to the rasam and simmer for 5 minutes.
5. Serve hot with rice.

3. Horse Gram Curry

Ingredients

• 1 cup cooked horse gram
• 1 onion, finely chopped
• 1 tomato, chopped
• 1 tsp ginger-garlic paste
• ½ tsp turmeric powder
• 1 tsp coriander powder
• Salt to taste

How to Make

1. Sauté onions until golden brown.
2. Add ginger-garlic paste and tomatoes; cook until soft.
3. Stir in the spices and cooked horse gram.
4. Add water as needed and simmer for 10 minutes.
5. Serve with roti or steamed rice.

4. Horse Gram Porridge

Ingredients

• 2 tbsp horse gram powder
• 1 cup milk or water
• 1 tsp jaggery (optional)
• A pinch of cardamom powder

How to Make

1. Mix the horse gram powder with milk or water to avoid lumps.
2. Cook over low heat, stirring continuously.
3. Add jaggery and cardamom powder.
4. Simmer until the porridge thickens.
5. Serve warm as a nutritious breakfast or snack.

5. Sprouted Horse Gram Salad

Ingredients

• 1 cup sprouted horse gram
• 1 cucumber, diced
• 1 tomato, diced
• 1 tbsp lemon juice
• Fresh coriander leaves
• Salt and pepper to taste

How to Make

1. Lightly steam the sprouts if preferred.
2. Combine the sprouts, cucumber, and tomato in a bowl.
3. Add lemon juice, coriander, salt, and pepper.
4. Toss well and serve fresh.

FAQs

1. Can you eat sprouted horse gram during pregnancy?

Yes, sprouted horse gram is beneficial for pregnant women, so you can definitely include this superfood in your pregnancy diet. However, you should consume this in limited amounts as it can cause excessive heat in the body.

2. Does consuming horse gram lead to a miscarriage?

If eaten in moderation, horse gram does not cause any pregnancy issues such as miscarriage. You can eat this superfood, rest assured of the pregnancy benefits.

3. Can I eat horse gram in the first trimester?

Horse gram can be consumed during the first trimester in moderate amounts. However, because it is traditionally considered a “heating” food, pregnant women should consult their healthcare provider if they have concerns or a high-risk pregnancy.

Eating horse gram in moderate amounts during pregnancy is not likely to expose you to any serious health risk. To keep the discomfort levels in check, make sure you do not consume horse gram in excess. In any case, it is always wise to consult your doctor about the list of foods that can be safely consumed during pregnancy.

Also Read:

Makhana during Pregnancy
Chickpeas (Chana) in Pregnancy
Can a Pregnant Woman Eat Bread
Eating Rajma (Kidney Beans) when Pregnant

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Sources References

1. World Health Organization – Anaemia

2. The George Institute for Global Health – HIGH RISK PREGNANCY

3. NutritionValue – HORSE GRAM, whole (MH)

4. Isha Foundation – Horse Gram (A Super Food): 11 Amazing Benefits

5. International Journal of Pharmaceutical Sciences and Research – EXPLORATION OF MEDICINAL IMPORTANCE OF AN UNDERUTILIZED LEGUME CROP, MACROTYLOMA UNIFLORUM (LAM.) VERDC. (HORSE GRAM): A REVIEW

6. ScienceDirect – Macrotyloma Uniflorum

7. Asian Journal of Dairy and Food Research – Therapeutic Potential and Nutritional Benefits of Horse Gram: A Review