Roasted Chana For Weight Loss | A Superfood and Its Health Benefits

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Roasted Chana for Weight Loss

It is always said food plays a vital role in maintaining the healthy body. I always believe on this phenomenon that diet plays 80 percent nutrition and 20 percent workout. Today I am going to share an Indian superfood which is good for weight loss. Well, the name of that food is Roasted Chana it is just like a heaven for those people who are seeking various remedies to lose weight also keep in mind that it is a common snack in India.

Roasted Chana Overview 

Chana, also known as chickpeasharbjar and Bengal gram is a rabi pulse crop grown in India. It belongs to the leguminoceae family and originated in South-West Asia. Although there are some other names of roasted chana which is listed below:

  • Bhuna Chana
  • Brown Chickpeas
  • Kabuli Chana
  • Kaala Chana
  • Roasted Black Gram
  • Roasted Gram
  • Whole Black Chana

The reason for recommending roasted chana for weight loss is due to its high nutritional value and other health benefits which helps in overcoming obesity. It contains protein, fibre, minerals, folate, and fatty acids as well as it is low in calories with high satiety value. So the nutritional value of roasted chana is much more than other food.

How to make Roasted Chana at Home

INGREDIENTS: 

250gms dry chana or Black Chana or Chickpeas                                                                2 tablespoon of Olive oil

Pre-heat olive oil in a pan. Put dry chana in it and keep stirring till the time chana shows golden brown colour. Thus your roasted chana  is ready to eat.

Roasted Chana Nutritional Facts

Amounts Per Selected Serving (100g grams)%DV
Calories124(519 kJ)
From Carbohydrate 71.3(299 kJ)
From Fat 32.9(138 kJ)
From Protein19.5(81.6 kJ)
From Alcohol 0.0(0.0 kJ)

Carbohydrates in Roasted Chana

Amounts Per Selected Serving (100 grams)%DV
Total Carbohydrate17.7g
6%
Dietary Fiber4.9g
19%
Starch 0.0g
Sugars3.2g

Fats and Fatty Acids in Roasted Chana

Amounts Per Selected Serving (100 grams)%DV
Total Fat 3.8g
6%
Saturated Fat 0.5g
2%
Monounsaturated Fat1.9g
Polyunsaturated Fat1.0g
Total Trans Fatty Acids 0.0g
Total Trans-monoenoic Fatty Acids 0.0g
Total Trans-polyenoic Fatty Acids0.0g
Total Omega-3 Fatty Acids 46.1mg
Total Omega-6 Fatty Acids 928mg

Proteins and Amino Acids in Roasted Chana

Amounts Per Selected Serving (100 grams)%DV
Protein Protein 5.6g
11%

Vitamins in Roasted Chana

Amounts Per Selected Serving ( 100 grams)%DV
Vitamin A 197IU
4%
Vitamin C1.2mg
2%
Vitamin D-
Vitamin E (Alpha Tocopherol) 0.6mg
3%
Vitamin K4.0mcg
5%
Thiamine0.1mg
5%
Riboflavin 0.0mg
Niacin0.4mg
2%
Vitamin B6 0.1mg
6%
Folate107mcg
27%
Vitamin B120.0mcg
0%
Pantothenic Acid0.2mg
2%
Choline 26.9mg
Betaine (trimethylglycine)0.0mg

Minerals in Roasted Chana

Amounts Per Selected Serving (100 grams)%DV
Calcium 34.4mg
3%
Iron 2.0mg
11%
Magnesium31.6mg
8%
Phosphorus 108mg
11%
Potassium 198mg
6%
Sodium 23.3mg
1%
Zinc 1.0mg
7%
Copper 0.2mg
11%

Manganese 0.6mg
32%
Selenium 2.4mcg
3%
Fluoride0.0mcg

Sterols in Roasted Chana

Amounts Per Selected Serving (100 grams)%DV
Cholesterol 0.0mg
Phytosterols5.6mg

Other Nutritional Information of Roasted Chana

Amounts Per Selected Serving (100 grams)%DV
Alcohol0.0g
Water37.1g
Ash0.7g
Caffeine0.0mg
Theobromine0.0mg

Benefits of Black Roasted Chana (Weight Loss and Weight Gain)

Helps in Weight Loss:

Gaining weight or loosing weight depends upon your calorie intake and calorie expenditure. The junk you eat out is high on calories and low on nutritional benefits. So, it is clear the more worst or the junk food you eat it will lead to uncontrolled weight gain and will cause an increase in belly fat in women.

Now, how does one food serves as a weight loss ingredient where roasted chana is called as a Superfood.

Here are the reasons why you should be picking roasted chickpea when cutting down those kilos:

Low in calories: About a 100gm of roasted chana would contain 30-40g of carbohydrates, so you can easily have 100-200gm of it and still be in your caloric deficit range. Also being high in fiber content it is a filling food (high satiety value), so you don’t end up eating endless amount of it!

It is rich in vitamin and minerals like iron, vitamin C, calcium which helps in detoxification, stamina boosting and increase in metabolism.

How to consume Roasted Chana for Weight Loss or during weight loss journey?

  1. Replace your table snacks with roasted chickpea and roasted peanuts.
  2. Chana chaat as your salad.
  3. Sattu drink.

Timings to consume Roasted Chickpeas or Chana

Any time during the day, sattu (grinded chana in the powder form) drink is a good option post exercise. You can have it as your lunch with curd and veggies for best results.

Precautions:

If you are person with bloating problem, you are the one who should not eat roasted chana as it can worsen the situation. However, you can sure eat them once or twice in a week but never eat them in access.

Helps in Weight Gain

Many of you would’ve heard from your gym trainers to eat chickpeas to build muscle. Well, that is totally true for the simple fact it is it is high in protein and rich in complex carbohydrates. Few other reasons it helps you build muscle size are listed below but before that you have a look at amino acid profile of roasted chana:

Amino Acid Profile:

 

Amino Acid Percentage Score
Tryptophan 0.96 1.37
Threonine 3.71 1.37
Isoleucine 4.29 1.72
Leucine 7.12 1.29
Lysine 6.69 1.31
Valine 4.19 1.31
Arginine 9.42 5.24
Methionine+Cystine 2.65 1.06
Phenylalanine+Tyrosine 7.84 1.67

 

Looking at the amino acid profile, the amount of Isoleucine, Leucine, Valine and Arginine present indicate that consuming chickpeas or roasted grams would help you trigger muscle building process and muscle recovery process. Thus, your workout quality would be boosted and you could hop on some serious gains!

Superfood for Vegetarians:

Since vegetarians don’t have much options for complete protein sources, this one food helps you meet your macro goals and obtain a high quality protein.

Taste :

Since, eating healthy food might mean to many of you to compromise with taste. This is not the case with  roasted chana gram since it can be consumed in different ways and all of those recipes have a great taste!

P.S.  I like the salted one most.

Rich in Macro-nutrients:

The Bengal gram has good amount of proteins, carbohydrates, essential fatty acidsand fiber which makes it a complete food. Also, the fiber content helps you digest the high protein intake you have leaving you free of any digestive issues.

Other Benefits of Roasted Gram: 

 Low-glycemic index

Chickpeas have a very low glycemic index which makes it the best snack for diabetics, same way as Cinnamon used. It proactively helps in maintaining the blood glucose levels by limiting the glucose release into the bloodstream.

They boost immunity and energy

Bengal gram is packed with the trace mineral manganese as well as other essential nutrients like thiamine, magnesium, and phosphorus. These minerals are known for boosting your immunity and making you stronger against the diseases. Manganese also plays a vital role in boosting your energy and keeping you active throughout the day. Roasted chana also helps in maintaining the blood sugar level.

They regulate women’s hormonal levels

Black Bengal grams are the rich source of Phytonutrients such as Phyto-oestrogens and anti-oxidants. Therefore, they help in regulating the blood levels of estrogen. This makes roasted black grams very effective in lowering the risk of breast cancer in women and providing protection against osteoporosis.

They prevent and treat Anemia

Roasted black chana are highly recommended for menstruating and pregnant women because they are an excellent dietary source of iron and helps in the prevention and treatment of anemia.

They control your Blood Pressure

Brown chickpeas are found to be very effective in treating hypertension as they can help in lowering your blood pressure by reversing changes occurring in the blood vessels and maintaining a good electrolyte balance.

They help in maintaining a Healthy Heart

Many studies have found that daily intake of black roasted chana is extremely healthy for your heart and it can help prevent many cardiovascular diseases. Roasted chana is rich in folate and magnesium which is helpful in strengthening the blood vessels.

How do Chickpeas (Roasted Chana) benefits Athletes?

Boosts endurance:

The iron content in chickpeas helps in maintaining good haemoglobin levels which improves endurance since the oxygen carrying capacity of blood increases.

Amino Acids for performance:

  • Valine, Leucine,Isoleucine: All of these 3 amino acids are called branched chain amino acid (BCAAs). They perform the important functions of increasing proteins and serving as an energy source during exercise.
  • Arginine: It is an amino acid needed to maintain normal functions of blood vessels and other organs.

Cheap Protein Supplement:

Since athletes require a lot of calories which is expensive to achieve, chana is a very cheap source of quality macro-nutrients. Thus, making the lives of athletes easier!

Note: Chana sattu and plant protein supplements(made from chana powder) are cheap and easily available in market.

Where to Buy Roasted Chana (Chickpeas)?

  • Chickpeas are available in both dry roasted and canned versions. While buying dried chickpeas, whether in bags or bulk, look for beans that are firm, dry, evenly coloured, and uniformly sized.
  • Always check for cracks or pinhole-sized marks that are an indication of insect damage. Avoid buying such beans.
  • You can find chickpeas in canned forms in most markets and grocery stores. Although they must have lost most of the nutritional value, the key nutrients will still be intact.

Chickpea Storage Tips

  • Dried chickpeas (roasted chana dal) can be stored in an airtight container in a cool, dry, dark place where they can last for up to twelve months.
  • Make sure that the chickpeas are protected from moisture and pests which can alter their quality.
  • If you happen to purchase chickpeas at different times in different lots, do not combine them together since they require different cooking times due to the varying stages of dryness.
  • Prepared chickpeas (roasted chana) should be placed in a covered container in the refrigerator to retain their freshness. This way, they will last for about three to four days.
  • Store canned chickpeas at room temperature and use before the expiry date stamped on the can.

DisclaimerThe information contained in the post is for the general and educational purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. You Should consult your doctor before following any tips from here. We try our best to provide accurate information.

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14 COMMENTS

  1. Kya baat hai. Pehli baar aisa suna ki chana can lose weight.
    Will try.

    Deep research done by the inventor of this roasted chana.

  2. Very useful detail about the benefits of having chania as a regular diet. Keep on giving such type of information to the society, which desperately need it in present days of lazy life in terms of lack of regular physical exercise.

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