11 Nutrition Health Benefits of Roasted Chana | Black or kala chana Benefits

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 a nutrient-rich food that is 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 signs of aging are diminished.

8. Promote Health

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 a 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 Best Times to Eat Roasted Chana

Timing plays a key role when it comes to maximizing the benefits of roasted chana. This simple snack may look humble, but it’s packed with fiber, protein, and complex carbs that provide lasting energy. Knowing when to eat it can make a big difference in how effectively it supports your metabolism and overall health.

One of the most effective times to enjoy roasted chana is mid-morning, around 11 a.m., when your breakfast energy begins to dip. The Roasted chana benefits during this time include keeping you full, preventing sugar cravings, and stabilizing blood glucose levels. A small handful is enough to refuel your body and brain, especially if you have a busy workday ahead.

Another ideal time is evening, between 4 and 6 p.m., when people often reach for junk snacks. Swapping fried foods with chana can help you avoid unnecessary calories. The bhuna chana benefits in the evening include curbing hunger, improving digestion, and preventing overeating at dinner.

Many fitness enthusiasts also prefer eating roasted chana post-workout. The benefits of roasted chana here are its protein and amino acids, which aid muscle recovery. For those watching their weight, pairing it with green tea or warm water enhances its fat-burning effect.

Lastly, roasted chana makes a perfect light dinner snack, especially for those managing calories. The roasted chana benefits at night include promoting satiety and maintaining blood sugar stability without spiking insulin levels. The bhuna chana benefits are not just about energy; it’s also about balance and mindful eating. And chana for weight loss is an option you can consider.

Guidelines for Safe Roasted Chana Consumption

While the benefits of roasted chana are impressive, moderation and awareness are key to enjoying it safely. Eating too much can lead to bloating, constipation, or excess calorie intake, especially if portion sizes aren’t controlled. Understanding the roasted chana benefits alongside proper guidelines ensures that this healthy snack remains a boon, not a burden.

Experts recommend limiting roasted chana to one small bowl (about 50 grams) per day. This amount is enough to gain the bhuna chana benefits, such as steady energy, healthy digestion, and muscle support. Consuming it in excess may lead to digestive discomfort due to its high fiber content.

To maximize the benefits of roasted chana, avoid pairing it with sugary drinks or fried accompaniments. Instead, combine it with fresh salads, sprouts, or herbal teas. This balance enhances the roasted chana benefits by promoting nutrient absorption and reducing calorie load.

Those with sensitivity to legumes or digestive issues should start with small portions to test tolerance. The bhuna chana benefits can only be fully enjoyed when your gut health is in harmony. Also, ensure your roasted chana is clean, fresh, and free from excess salt or oil.

Another important tip: always store it in an airtight container to prevent moisture buildup. This preserves its crisp texture and nutritional quality, safeguarding the benefits of roasted chana over time.

If you’re diabetic or following a low-carb diet, consult a nutritionist before regular consumption. The Roasted chana benefits for such individuals are real, but portion control is essential. Ultimately, the bhuna chana benefits shine brightest when eaten mindfully, in balance, and as part of a wholesome diet.

Also Read: Roasted Chana Benefits for Skin.

Roasted Chana for Vegetarian and Vegan Diets

For those following plant-based lifestyles, roasted chana is nothing short of a super-snack. It’s one of the few foods that deliver both high protein and essential minerals without relying on animal sources. The health benefits of roasted chana make it a staple for vegetarians and vegans aiming to meet daily nutrition goals naturally.

The Roasted chana benefits are especially valuable because they provide plant-based protein, iron, and folate—nutrients often lacking in vegan diets. Regular intake helps maintain muscle tone, improves hair and skin health, and boosts energy levels. The bhuna chana benefits extend to supporting better digestion thanks to its fiber, which keeps the gut healthy and active.

Adding roasted chana to daily meals can make a plant-based diet more diverse. The benefits of roasted chana include helping balance meals that might otherwise be heavy on carbs but low in protein. It pairs beautifully with fruits, salads, or smoothie bowls. The Roasted chana benefits also support long-term satiety, reducing unnecessary snacking and promoting better weight control.

Another reason vegans love the bhuna chana benefits is that it’s a naturally gluten-free, cholesterol-free snack that fits into nearly any diet. Whether you’re transitioning to a vegan lifestyle or already following one, including roasted chana can help fill the nutritional gaps many plant-based eaters face. And chana is beneficial in pregnancy.

Even better, roasted chana is easy to carry and store, making it a convenient protein source for travel or work. The benefits of roasted chana make it a smart choice for anyone seeking sustainable, nutrient-rich snacking options. Embracing the Roasted chana benefits and bhuna chana benefits ensures that your vegetarian or vegan diet remains both delicious and balanced.

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.

Nutrient	Roasted Chana (100g)	Regular Chana (Cooked, 100g)
Total Fat	8.4 g	2.6 g
Saturated Fat	1.1 g	0.3 g
Polyunsaturated Fat	1.2 g	1.0 g
Monounsaturated Fat	5.1 g	1.2 g
Sodium	123.7 mg	7 mg
Potassium	194 mg	168 mg
Total Carbohydrates	15 g	27.4 g
Dietary Fibre	3.9 g	7.6 g
Sugars	3.5 g	4.8 g
Protein	5.9 g	8.9 g
Vitamin A	12.2%	1.1%
Vitamin C	39%	5.2%
Calcium	4.4%	4.7%
Iron	9.6%	14.5%
Total Calories	132 kcal	164 kcal

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 Black Chickpeas or Chana

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 fiber, which may cause symptoms like IBS and diarrhea.

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-

Diarrhea
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.

Takeaway

Black 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.