Black chana also known as black chickpea is a popular vegetable in Indian households. It is a protein rich legume that is quite popular amongst health and fitness people. Black chana is a versatile food that can be consumed in many different ways, you can add them to your salad, soup or you can boil them and enjoy them with some chat masala.
In this blog, we will understand everything about black chana, black chana nutritional value, black chana health benefits and uses of black chana.
Nutritional Value of Black Chana:
| Nutritional Component of Black Chickpeas (per 100 Grams) | Value |
| Carbohydrates | 57.8 g |
| Fat | 6.69g |
| Proteins | 22.4g |
| Energy | 387 kcal |
| Fiber | 10.8g |
| Sugar | 10.8g |
| Vitamins in Black Chana | Value |
| Vitamin B1 | 0.486 mg |
| Vitamin B2 | 0.106 mg |
| Vitamin B3 | 1.76 mg |
| Vitamin B5 | 0.606 mg |
| Vitamin B6 | 0.492 mg |
| Folate | 437 μg |
| Minerals in Black Gram | Value |
| Iron | 4.86 mg |
| Calcium | 45 mg |
| Sodium | 64 mg |
| Potassium | 846 mg |
| Magnesium | 166 mg |
| Phosphorous | 318 mg |
| Copper | 0.912 mg |
| Zinc | 2.81 mg |
| Manganese | 1.6 mg |
| Selenium | 8.3 μg |
Health Benefits of Black Chana:
1. Helps in Weight Loss
Black chana is excellent for weight loss. Black chana is rich in fiber and protein that helps you feel full for longer and curbs unnecessary hunger pangs. Fibres also help to slow down digestion, preventing overeating and helping manage your weight. Consuming black chana provides both protein and fiber for muscle gain and healthy weight loss (1).
2. Helps to Improve Heart Health
Black chana is full of antioxidants and phytonutrients that contribute to maintaining healthy blood vessels and preventing dangerous blood clots. Consuming black chana can help to lower your blood pressure and enhance overall cardiovascular function. Black chana is rich in magnesium and folate that aid in preventing plaque formation in arteries, providing additional cardiovascular benefits.
3. Helps to Lower Cholesterol
Eating black chana benefits in lowering cholesterol. As discussed, cholesterol is rich in soluble fiber that binds with bile acids in your digestive system, reducing cholesterol absorption. It helps to lower the bad cholesterol and total triglycerides, contributing to better heart health. According to the studies the fiber found in black chana is more effective at lowering cholesterol compared to other legumes (2).
4. Helps to Improve Digestive Health
Another benefit of black chana is that it helps to improve digestion. Black chanas are rich in fiber that adds bulk to your stool, facilitating regular bowel movements. This helps to prevent constipation and improve the growth of good bacteria. Black chana helps to reduce digestive disorders such as irritable bowel syndrome (IBS) and colon cancer. It is also excellent to flush out toxins from the body.
5. Helps to Manage Blood Sugar Level
Black chana is known for its low glycemic index. This helps in stabilizing blood sugar level. The complex carbohydrate present in black chana digest slowly, preventing rapid spikes in blood sugar. According to a study consumption of black chana can help reduce the risk of type 2 diabetes by improving insulin sensitivity.
6. Helps to Boost Immunity
Black chana is full of important nutrients like iron, zinc, and various vitamins, which play a crucial role in boosting your immune system. These nutrients are essential to produce immune cells and enhance your body’s ability to fight infections and diseases. Black chanas are also a good source of antioxidants that help to combat oxidative stress, further supporting immune health.
7. Helps to Improve Hair and Skin
Black chana is packed with vitamins and minerals like proteins, zinc, copper and selenium. These vitamins and minerals are essential for hair and skin development. Black chana also helps to prevent hair loss, skin infections and other issues. Black chana is a great source of antioxidants that improve your skin condition (3).
8. Helps to Prevent Cancer
Some studies indicate that consumption of black chana aids in the production of fatty acids butyrate and phytonutrients like saponins to the body. These compounds help to reduce oxidative stress in the body which helps to reduce cancer.
Conclusion
Black chana is one of the healthiest foods to include in your diet. Black chanas are rich in protein and fiber that provide multiple health benefits like weight loss, digestive health, strong hair and skin. Black chanas are also easy to include in the diet. You can add them to your vegetables, salads, soups or eat them as a snack after boiling them. Make sure you add a minimum of 100g of black chana is one serving.
FAQs:
1. What are the side effects of black chana?
Some side effects of black chana include allergic reaction, nutrient absorption, digestive issues and bloating
2. Is black chana heat or cold?
According to the Ayurveda black chana is a cooling food.
3. Does kala chana increase BP?
No, black chana does not increase blood pressure. Infact, the potassium present in the black chana decreases blood pressure.
4. What are the disadvantages of chana?
For some people chanas are difficult to digest which can cause bloating. Chanas can cause allergic reactions in some people.
5. Do chickpeas have any side effects?
Side effects of chickpeas include
- Kidney stone
- Bloating
- Digestive issues
- Nutrient absorption
