Roasted Chana Benefits: Nutrition and Uses

Summary: Roasted chana, i.e. roasted black chickpeas, is a yummy and healthy snack. It is loaded with essential nutrients and has myriad benefits. Black chickpeas are dry-roasted till they become crunchy. The roasting reduces the moisture; hence, they can be stored for long periods of time.

Roasted chana are a rich source of plant-based protein with amino acids that aid in the growth, maintenance and repair of the body tissues.

Composition

Roasted chana is packed with nutrients: Protein (for growth and repair of muscles), Fiber (aids in the digestive process and keeps us satiated longer), Iron (boosts energy and prevents anemia), Magnesium (supports the functioning of the muscles and nerves), Folate (helps in the growth of cells), fats, carbohydrates, vitamins, and minerals.

Benefits

Roasted chana boasts of the following benefits essential for overall health.

Energy booster: The combo of protein, healthy fats, and complex carbohydrates in the roasted chana releases energy slowly, thereby keeping us energetic throughout the day.
Insulin regulator: Roasted chana has a low Glycemic index (GI) and it releases the sugar in the bloodstream slowly, which reduces sudden sugar spikes and crashes and regulates blood sugar in the body.
Weight management: The protein and fibre content in roasted chana keep us satiated for longer, thereby preventing over-eating and helping to maintain our ideal body weight. It regulates digestion and prevents bloating.
Better digestion: The fibre content eases digestion, flushes out the toxins and regulates bowel movements. This helps in relieving constipation and keeps the gut healthy. The outer skin of the chana is an ideal roughage that elevates the metabolic rate and improves the bowels. It stimulates the intestines and helps fight constipation and haemorrhoids.
Improved cardiac health: The fibre content aids in lowering the bad cholesterol; the magnesium and potassium content manage our blood pressure levels, thereby reducing the risk of cardiac issues; the skin of the roasted chana promotes blood circulation, improves liver health, and detoxifies the body.
Lowers anaemia: The iron content helps to produce haemoglobin that carries the protein in the red blood cells through the body. This helps in preventing anaemia caused by iron deficiency.
Bone strengthener: The calcium, phosphorus and magnesium content aids in the growth and strengthening of bones, leading to improved bone health.
Boosts muscle strength: The protein content in roasted chana is essential for the growth, repair and maintenance of our muscles, thereby boosting muscle strength.
Enhances immunity: The vitamins, minerals and antioxidant properties improve and enhance the immune system that effectively combats infections and keep our body healthy and strong.
Improves brain function: Roasted Chanan contains choline, an essential nutrient that helps in the development of brain functioning, leading to sharper focus, improved memory and maintaining overall health.
Antioxidant properties: The antioxidants in roasted chana reduce cell damage caused by free radicals, which in turn reduce inflammation and protect the body from contracting chronic diseases.
Improves skin and hair health: Vitamin C, with other essential nutrients in roasted chana, improves skin health. The protein content improves hair growth, prevents hair breakage and keeps the skin and hair healthy.
Prevents stress: The magnesium content helps to reduce stress and keep us calm and peaceful. Roasted chana is an economical and easily available snack. It is delicious and packed with essential nutrients for overall health.

How to consume roasted chana

Snack: Roasted chana can be consumed by itself as a snack.
Salad: Roasted chana can be added to salads, too.
Chaat: Roasted chana mixed with chopped onions, tomatoes, green chilly, salt, chaat masala and lime juice makes a yummy snack.
Masala chana: Adding spices to roasted chana enhances its flavour.
Chutney: Adding some roasted chana to herbs and spices can make a very delicious chutney.
Soups & curries: Adding some roasted chana to soups and curries gives them the required protein.

Who should avoid roasted chana?

Roasted chana should not be consumed by:

People having gastric issues
Patients with kidney ailments
People with allergies
People with any underlying health conditions

Caution

Roasted chana should be consumed in moderation. Overeating may cause digestive issues, allergies, weight gain or water retention / high blood pressure (due to high salt content).

Always seek the advice of your medical practitioner before making any dietary changes or lifestyle modifications to avoid any repercussions.

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