11 Amazing Health Benefits of Including Roasted Chana in Your Diet
by healthy master on Jul 01, 2022
Sharing the health benefits of chana, its side effects and best way to consume it - Roasted or Soaked chana in the morning.
Garbanzo beans, sometimes referred to as chickpeas, have been grown and consumed in Middle Eastern nations for thousands of years. They go well with a variety of other dishes and components because of their nutty flavour and gritty texture. Chickpeas, also known as chana in Hindi, are a nutrient-dense source of vitamins, minerals, and fibre, which may help with weight control, improve digestion, and lower your risk of disease. Additionally, chanas are a great meat substitute in many vegetarian and vegan meals due to their high protein content.
Here are the top 11 amazing benefits of eating Roasted Chana, or chickpeas -
1. Full of Nutrients
In Hindi, chickpeas are known as chana, and one cup of them has 269 calories (164 grams). The majority of these calories, approximately 67 percent, are derived from carbohydrates, with the remainder derived from protein and fat. Along with a respectable quantity of fiber and protein, they also offer a variety of vitamins and minerals.
2. Manage Blood Sugar
Protein, fiber, and complex carbs are all included in chana. Your body's absorption of sugar is controlled by it. It lowers blood sugar levels, lowering the risk of type 2 diabetes as a result.
3. Promote Brain Health
Chickpeas are known for promoting brain health as choline, which is an essential component of brain function, may be found in abundance in chana.
4. Help in Weight Loss
Soaked chana is nutrient-rich and low in calories. It has a low glycemic index and is a rich source of fibre and protein. Its high fibre content will satisfy your hunger, preventing you from overeating or bingeing on bad snacks. The protein and fibre content of soaked chana helps in weight management. Roasted yellow chana aids in weight loss by making you feel fuller and causing you to eat fewer meals.
5. Prevent Chronic Diseases
Magnesium and potassium, which help to lower bad cholesterol and prevent high blood pressure, are abundant in soaked chana. Additionally, it encourages the production of butyrate, which is a fatty acid that lessens inflammation. Lung, breast, and colon cancer risks are all reduced by its antioxidants.
6. Improve Haemoglobin
Because it is iron-rich, it raises your body's haemoglobin levels. For anaemic people, pregnant women, and nursing mothers, soaked chana is strongly advised.
7. Improve Skin
The magnesium in chana moisturises skin and boosts collagen synthesis. As a result, wrinkles, free radicals, and other ageing symptoms are diminished.
8. Promote Healthy Hair
Include soaked chana in your diet if you want healthy hair. If you are worried about the health of your hair, soaked chana has crucial vitamins and minerals, including vitamin A, B6, zinc, and manganese, that will undoubtedly help. Regularly consuming soaked chana has also been shown to help prevent premature hair aging.
9. Improve Digestion
The high fibre content of chickpeas has several advantages for digestive health. Most of the fibre in chickpeas is soluble, which means that it combines with water in your digestive tract to create a gel-like substance. In your gut, soluble fibre may assist the growth of beneficial bacteria while inhibiting the growth of unfavourable bacteria. This may result in a lower chance of developing several digestive diseases, including colon cancer and irritable bowel syndrome (IBS).
10. Prevent Iron Deficiency
Red blood cell production, as well as physical development, cognitive growth, muscle metabolism, and other elements of health, all depend on iron, and chanas are an excellent source of iron.
It's possible that your body won't be able to make healthy red blood cells if you don't get enough iron. This could then result in iron deficiency, which is a condition marked by signs including weariness, weakness, and shortness of breath.
As a result, chickpeas are a fantastic choice for those who are at risk of iron deficiency. Additionally, chickpeas contain some vitamin C, which could improve your body's absorption of iron.
11. Promote Healthy Heart
Chana Dal, also known as split Bengal gram in Hindi, is known for promoting a healthy heart. Due to its high antioxidant content, chana dal lessens inflammation and the harm caused by free radicals to the blood vessels. Chana dal lowers homocysteine levels, lowers the risk of blood clots, and prevents artery hardening because it is a very good source of folic acid. The magnesium in chana dal works well to calm your blood vessels, which controls how your heart beats.
The Difference Between Bhuna Chana and Regular Chana
1. Unlike bhuna chana, regular chana cannot be consumed uncooked.
2. Before eating, regular chana needs to be prepared. It consequently loses its innate nutritional qualities and becomes less nutrient-dense.
3. Bhuna chana, or roasted chana, does have several advantages, including higher calorie content, better digestion, and support for weight loss. It is healthier because it still has the majority of the positive qualities of normal chana.
Key Facts About Chana
1. Chana is best consumed when having breakfast. Your blood sugar levels will remain consistent throughout the day if you eat a balanced diet that includes chickpeas and other fresh vegetables. Chana is a fantastic option for the evening since it contains tryptophan, Vitamin B6, and is a healthy source of protein, carbs, and fibre.
2. Chana may be consumed on an empty stomach. For those with diabetes and high blood sugar levels, this is one of the greatest and healthiest breakfast options. Due to its various health advantages, most people eat boiled Kala chana for breakfast every day.
4 Side Effects of Chickpeas or Chana in Hindi
1. Always boil chana because eating it uncooked can cause a lot of toxins to enter your digestive system.
2. Chana may contain complex carbohydrates that are challenging to digest, which can occasionally result in gas, discomfort, and abdominal bloating.
3. Chana contains a significant amount of fibres, which may cause symptoms like IBS and diarrhoea.
4. Chana is high in potassium, so if you consume too much of it at once, your kidneys may suffer.
Channa has a variety of nutritional and physiological advantages. You should only eat it in moderation, though. Do you know the recommended daily intake of roasted chana to prevent negative effects? You can get all the nutrients you need from 50 grams of jaggery a day without your body's systems becoming out of balance.
If you have any of the following conditions, it is recommended not to eat chana-
- Bloating or stomach discomfort
- High uric acid
- Have kidney stones or a severe allergy to legumes.
If you get skin rashes, headaches, or coughing soon after eating chana, see a doctor right away.
Chickpeas are high in vitamins, minerals, fibre, and protein, which may help with brain function, blood sugar control, and weight management while reducing the chance of developing chronic diseases like cancer and heart disease. Try roasting chickpeas as a snack or putting them in a salad to get started with chickpeas.
Buy the premium quality roasted chana online from Healthy Master and include them in your diet to promote a healthy and fit life.