10 Amazing Health Benefits of Roasted Chana: Black Chickpeas

In today’s world, where convenience and processed foods are becoming increasingly popular, it’s important to remember the benefits of natural and wholesome foods. One such food that has been enjoyed for centuries is roasted chana. 

Roasted chana, or roasted chickpeas, is a versatile and tasty snack with numerous health benefits. From aiding in weight loss to improving heart health, roasted chana is a snack that should be a part of everyone’s diet. 

In this blog, we will discuss ten chana benefits you can avail yourself of. These chickpeas benefits include their high protein content, low glycemic index, and ability to reduce inflammation. 

Additionally, roasted chana is an excellent source of fibre and can help improve digestive health. We will look at these benefits in more detail and provide delicious ways to incorporate roasted chana into your diet. 

By the end of this blog, you’ll be eager to add roasted chana to your grocery.

Why roasted chana?

Eating roasted chana provides a variety of health benefits. It is an incredible source of protein, fibre, vitamins, folate, minerals, and fatty acids, which can help keep us feeling full and energised throughout the day. 

One of the potential benefits of chickpeas is its ability to regulate blood sugar, making it a helpful addition to the diets of those with diabetes or pre-diabetes. 

Additionally, the high fibre content of chickpeas can improve gastrointestinal health by promoting regularity and preventing digestive issues.

To maintain a healthy weight, we must consider the calorie count of our foods. Roasted chana is an excellent source of calories and can be included in your meals and snacks, particularly when attempting to lose weight.

It’s crucial to balance your intake of roasted chana with other low-calorie options to achieve your desired weight goals.

How can you include roasted chana in your diet?

Chana is a highly versatile ingredient that can add a delightful crunch and flavour to various snacks and dishes. For instance, when mixed with nuts and dried fruit, roasted chana can create a delicious trail mix perfect for snacking on the go.

Moreover, dry-roasted chana can retain its crispiness and freshness while enhancing its flavour profile. You can purchase ready-to-eat chana or roast it yourself by simply placing the chana, along with its husk, in a pan and letting it roast for a few minutes until it turns crispy and golden brown. You can also add hing or salt according to your taste preferences. 

This nutritious snack is tasty and a healthy alternative to other processed snacks. It offers a unique flavour profile that will surely please your taste buds.

Nutritional Value of Roasted Chana Per 100g

Chickpeas are very nutritious. They’re a great option for those watching their calorie intake, with just 269 calories in a cup (164 grams). While most of their calories come from carbs, chickpeas also have a healthy dose of protein and fat.

In addition to being low in calories, chickpeas are also packed with vitamins and minerals. They contain a substantial amount of fibre and protein, making you feel full and contented after consuming them. 

When cooked, a single cup of chickpeas provides a well-rounded nutritional profile (provided below), supporting a healthy diet.

Proven health benefits of roasted chana 

Chickpeas, being abundant in vitamins, minerals, and fibre, can provide diverse health advantages, including supporting weight management, enhancing digestion, and lowering disease risk. Moreover, as a protein-rich legume, they serve as a great meat substitute in numerous vegetarian and vegan recipes.

List of 10 Health Benefits of Roasted Chana

1. Weight Management
2. Type 2 diabetes management
3. Promote bone health
4. Blood pressure management
5. Good for heart health
6. Supports insulin sensitivity
7. Act as anti-inflammatory
8. Helps in digestion
9. Chana benefits for healthy skin
10. Easy on the pocket and ready to make

1. Weight Management

Roasted chana benefits your weight loss journey for various reasons:

i) High fibre content 

Consuming roasted chana can substantially aid digestion as it is rich in fibre content. The presence of fibres in your diet can significantly slow down digestion, which further promotes the feeling of fullness for an extended period. Furthermore, it works as an appetite suppressant and helps control overeating tendencies, keeping your cravings in check.

ii) Low calories 

Regarding healthy snacking, roasted chana is a top choice. Not only is it a satisfying treat, but it’s also low in calories, making it a guilt-free indulgence. Whether searching for a midday pick-me-up or a tasty evening snack, roasted chana is the perfect choice. Plus, it pairs well with a cup of tea to boost relaxation. So go ahead and enjoy this wholesome snack without worrying about the calories!

iii) High protein 

Thanks to their rich protein content, Chickpeas protein can work wonders for your weight loss journey. They are especially beneficial for those who follow a vegetarian or vegan lifestyle and seek to enhance their protein intake while shedding those extra pounds.

2. Type 2 diabetes management

Chickpeas are beneficial in preventing and managing diabetes. The regulating effects of chickpeas on blood sugar have been linked to their fibre and protein content. It is a crucial aspect of diabetes management since it prevents quick blood sugar rise after eating.

Moreover, chickpeas have a low glycemic index, which makes them an excellent choice for people with diabetes. Their consumption is less likely to result in sudden spikes in blood sugar levels.

Apart from these benefits, chickpeas are also rich in essential nutrients like magnesium, B vitamins, and zinc. These nutrients have been found to lower type 2 diabetes risk and may even help manage the condition. Therefore, adding chickpeas to one’s diet can be a practical and effective way to prevent and manage diabetes.

3. Promote bone health

Eating roasted black chickpeas has many benefits for your body, particularly for your bone health and metabolism. These tiny powerhouses contain essential nutrients, including Iron, Calcium, phosphate, magnesium, zinc, manganese, and other essential vitamins. Incorporating roasted black chickpeas into your diet gives your body the necessary components for optimal health.

Furthermore, the combination of phosphorus and Calcium is particularly helpful in maintaining bone structure and preventing bone-related diseases, such as osteoporosis. By consistently consuming roasted black chickpeas, you can ensure that you are actively taking steps towards maintaining strong, healthy bones and balanced metabolism.

4. Blood pressure management

Roasted chana is a rich source of magnesium and potassium, two minerals crucial to heart health. These nutrients help reduce harmful cholesterol levels and prevent high blood pressure, making soaked chana a healthy addition to your diet.

But that’s not all – roasted chana also contains butyrate, a type of fatty acid shown to reduce inflammation in the body. It can particularly benefit people with chronic inflammation, such as arthritis or inflammatory bowel disease.

And if that’s not enough reason to add roasted chana to your snack rotation, consider this: it’s also packed with antioxidants that can help reduce the risk of certain types of cancer, including lung, breast, and colon cancer.

All these benefits make soaked chana an excellent choice for anyone looking to support their heart health and promote overall wellness. Whether you enjoy roasted, boiled, or as part of a salty dish, soaked chana is a tasty and healthy addition to your diet.

5. Good for heart health

Chickpeas are a nutrient-rich food with many benefits. Packed with essential minerals like magnesium and potassium, they play an important role in regulating blood pressure, a critical factor in reducing the risk of heart disease. 

But that’s not all – the soluble fibre found in chickpeas has also been found to lower triglycerides and “bad” low-density lipids (LDL) cholesterol, contributing to cardiovascular problems. 

Studies show that incorporating legumes like chickpeas into your diet can significantly impact your cholesterol levels, potentially reducing your risk of heart disease. So next time you’re looking for a healthy snack, consider reaching for a bowl of delicious and nutritious chickpeas.

Read more: Home remedies to reduce cholesterol

6. Supports insulin sensitivity 

Consuming black chickpeas can positively impact your pancreas by enhancing insulin sensitivity. Insulin is crucial in maintaining optimal blood sugar levels and ensuring the effective operation of the body’s cells, particularly in individuals with diabetes. 

When your blood sugar levels are within a healthy range, your body can better sustain insulin sensitivity. Additionally, the high fibre content of chana aids in slowing down carbohydrate absorption in the digestive system, preventing sudden spikes in blood sugar levels. 

As a result, incorporating a handful of roasted chana into your diet can help control and reduce the risk of developing diabetes.

Read more: Tips To Use Insulin

7. Act as anti-inflammatory

The microorganisms in our digestive system generate short-chain fatty acids (SCFAs) that positively impact inflammation. The fibre found in roasted chana has been shown to enhance gut health by fostering the growth of beneficial gut bacteria, resulting in lower levels of inflammation. Furthermore, roasted chana (black gram) is an excellent source of choline, which is beneficial for brain function, liver health, and the reduction of inflammation.

8. Helps in digestion 

The satiating properties of chickpeas are attributed to their protein and fibre content. The combined effect of these two nutrients slows digestion and helps one feel fuller for a more extended period. Additionally, protein stimulates the release of hormones that decrease appetite.

It is interesting to note that consuming chickpeas may lead to a decrease in calorie intake. A study of 12 women compared the impact of consuming chickpeas versus white bread on appetite and calorie intake. 

The participants consumed 1.25 cups (200 grams) of chickpeas before one meal and two slices of white bread before another. The results indicated a significant decrease in appetite and calorie intake after consuming chickpeas compared to white bread.

9. Chana benefits for healthy skin 

Roasted chana has multiple benefits for your overall well-being, including its positive impact on your skin. The vitamin E in roasted chana is an effective antioxidant that protects your skin from the harmful effects of free radicals, which can lead to premature ageing. 

Furthermore, it has mild exfoliating properties that help to unclog pores and remove dead cells, thus making skin soft and moisturised. Homemade face packs with roasted chana are an excellent solution to skin problems such as eczema and scars.

Additionally, roasted chana contains zinc, which is crucial in regulating oil production in your skin. It helps to prevent acne and reduce the risk of clogged pores. Zinc also has anti-inflammatory properties that can effectively reduce skin redness and inflammation. 

Incorporating roasted chana into your diet and skincare routine can improve your skin’s health and appearance in several ways.

10. Easy on the pocket and ready to make 

Incorporating chickpeas into your daily diet couldn’t be simpler. These legumes are both cost-effective and widely accessible, coming in both canned and dried forms. But it’s not just their convenience that makes them a great addition to any meal. 

Their high protein content makes them an excellent alternative to meat for those following a vegetarian or vegan diet.

Moreover, chickpeas offer a world of culinary possibilities. They can be a delicious and nutritious ingredient in salads, soups, and sandwiches. You can make hummus from mashed chickpeas, tahini (made from grounded sesame seeds), olive oil, lemon juice, salt, and garlic.

Disadvantages of roasted chana

Chana offers various health and nutritional benefits, but moderation is essential. It will provide the necessary nutrients without disrupting your body’s functions. Limiting your daily intake to 50 grams, preferably with jaggery, is recommended to avoid any adverse effects from consuming roasted chana.

Immediately consult a physician if you experience skin rashes, headaches, or coughs after consuming chana.

Additionally, it’s best to avoid chana if you have diarrhoea, bloating, gastric issues, high uric acid and gout, or suffer from kidney stones or severe legume allergy. 

By being mindful of your chana intake and listening to your body, you can benefit from this nutritious legume without any adverse side effects.

Which chana is high in protein, roasted or regular?

Raw chana can be challenging to consume as is. It requires cooking or boiling to be edible, but the preparation process may lose some nutritional benefits. Unfortunately, this means that the cooking process may compromise the overall nutritional value of regular chana.

On the other hand, roasted chana provides a slightly lower calorie alternative with higher protein and fibre content than its regular counterpart. Regular and roasted chana are nutritious and beneficial in a well-rounded diet. 

However, if you’re looking for a low-calorie, high-protein snack, roasted chana or bhuna chana may be a more suitable option to help control your appetite.

Takeaway Message 

In conclusion, roasted chana is a wholesome and nutritious food enjoyed for centuries. With its high protein content, low glycemic index, and ability to reduce inflammation, roasted chana is a versatile snack that promotes weight loss, heart health, and digestive health. Its numerous health benefits make it an excellent addition to any diet.  

Incorporating roasted chana into your diet is easy and delicious, with many recipes available to make it a part of your daily routine. By choosing natural and wholesome foods like roasted chana, we can prioritise our health and wellness in a world where convenience and processed foods are becoming increasingly popular.

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Disclaimer 

The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.

References

• https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients 
• https://www.ncbi.nlm.nih.gov/books/NBK559033/
• https://pubmed.ncbi.nlm.nih.gov/33747991/