Black gram, a traditional Desi superfood, is packed with nutrition and is a staple in many Indian kitchens. These small pulses are rich in protein, fiber, iron, calcium, and essential minerals, making them an excellent protein source—especially for vegetarians.

Many Indian households have the habit of eating soaked black gram on an empty stomach in the morning, a practice passed down from grandmothers. Recently, nutritionists have also started recommending sprouted black gram for added benefits. This raises a common question: Is eating soaked black gram better, or is sprouted black gram more beneficial? Let’s explore what experts say.

Benefits of Soaked Black Gram

Soaked black gram means the pulses are soaked overnight in water and consumed the next morning, typically on an empty stomach. These soaked grams aid digestion, helping relieve constipation and gas issues. They provide sustained energy, preventing fatigue throughout the day. Additionally, soaked black gram is beneficial for people with diabetes due to its low calorie and high fiber content, making it good for weight management.

Benefits of Sprouted Black Gram

Sprouted black gram is black gram that has germinated, activating a burst of nutrients. Sprouting increases antioxidant levels, boosts immunity, and supports heart health. Sprouted black gram is rich in vitamins C and B-complex, which enhance the absorption of iron and calcium and help eliminate toxins from the body.

Expert Opinion

Dr. Medhavi Gautam, a clinical nutritionist from Jaipur, explains that both soaked and sprouted black gram are healthy, but sprouted black gram contains higher iron levels, making it more beneficial overall. While some people prefer eating soaked black gram on an empty stomach in the morning, Dr. Gautam recommends consuming sprouted black gram as an evening snack for better results.

How Much Should You Consume?

Black gram is a favorite among those looking to build muscle, thanks to its high protein content. According to Dr. Gautam, a daily intake of 25 to 30 grams of black gram is sufficient for most people.