Roasted chana (black chana or futane), a popular snack in India and many other parts of the world, is not just delicious but also incredibly nutritious. These crunchy, nutty treats are packed with health benefits, making them a great addition to your daily diet. 

In this blog post, we'll explore the numerous roasted chana benefits, its nutritional value, how it differs from regular chana, potential side effects, and creative ways to incorporate it into your meals.

Nutritional Value of Roasted Chana

Roasted chana is a powerhouse of essential nutrients. Here's a breakdown of roasted chana nutritional value per 100g:

Roasted Chana Benefits: How It Boosts Your Health

Improved Digestion

The high fibre content in roasted chana acts like a broom in your digestive system, sweeping away waste and promoting regular bowel movements. This helps prevent constipation and keeps your gut healthy.

Weight Management

Roasted chana is a dieter's best friend! Roasted chana protein and fibre work together to keep you feeling full and satisfied after eating, preventing overeating and aiding in weight loss or maintenance.

Heart Health

Roasted chana is a heart-healthy snack due to its impressive nutrient profile. The fibre helps lower bad cholesterol levels, while potassium and magnesium work to regulate blood pressure, reducing the risk of heart disease.

Blood Sugar Control

Roasted chana has a low glycemic index (GI), meaning it releases sugar slowly into the bloodstream. This prevents those dreaded sugar spikes and crashes, making it a good choice for people with diabetes.

Strong Bones

Roasted chana provides a good source of calcium, phosphorus, and magnesium – the trifecta for building and maintaining strong, healthy bones. This is especially important as you age and your bones naturally become weaker.

Energy Boost

Need a pick-me-up? Roasted chana provides sustained energy throughout the day, thanks to its combination of protein, complex carbohydrates, and healthy fats. It's a much better option than sugary snacks that lead to an energy crash.

Antioxidant Power

Roasted chana contains antioxidants that act like little superheroes in your body, fighting off cell damage caused by free radicals. This helps reduce inflammation and protects against chronic diseases.

Improved Immunity

The combination of vitamins, minerals, and antioxidants in roasted chana contributes to a stronger immune system, helping your body fight off infections and stay healthy.

Better Brain Function

The next roasted chana or black chana benefits is better brain function. Roasted chana contains choline, a nutrient that plays a vital role in brain development and function. It can help improve memory, focus, and overall cognitive health.

Reduced Risk of Anaemia

Roasted chana is a good source of iron, which is essential for producing haemoglobin, the protein in red blood cells that carries oxygen throughout the body. This can help prevent iron-deficiency anaemia.

Roasted Chana vs. Regular Chana: What's the Difference?

While both roasted and regular chana offer similar health benefits, there are a few key differences:

• Taste and Texture: Roasting chana gives it a satisfying crunch and a delicious nutty flavour, making it a more appealing snack for many.
• Digestibility: Some people find roasted chana easier to digest than regular chana, as the roasting process helps break down some of the complex sugars.
• Nutrient Content: The roasting process may slightly alter the nutrient content, potentially increasing the availability of certain minerals.

Side Effects of Roasted Chana

While generally safe and healthy, excessive consumption of roasted chana may lead to:

• Gas and bloating: Due to its high fibre content, eating too much roasted chana can cause gas and bloating in some individuals, especially those not used to a high-fibre diet.
• Weight gain: If consumed in large quantities, especially with added oils or salt, roasted chana can contribute to weight gain. It's important to practice portion control.

How to Include Roasted Chana in Your Diet

• Snack on it: Enjoy a handful of roasted chana as a healthy and satisfying snack between meals.
• Add it to salads: Sprinkle roasted chana on top of your salads for added crunch, protein, and flavour.
• Incorporate it into curries: Use roasted chana in your favourite curry recipes for a unique flavour and texture.
• Mix it into trail mix: Combine roasted chana with nuts, seeds, and dried fruits for a healthy and energy-boosting trail mix perfect for on-the-go snacking.
• Top your yogurt or oatmeal: Add a sprinkle of roasted chana to your breakfast bowl for extra protein and fibre to keep you feeling full and energized all morning.
• Use it as a soup garnish: Enhance the flavour and texture of your soups with a sprinkle of roasted chana.
• Make roasted chana hummus: Blend roasted chana with tahini, lemon juice, garlic, and olive oil for a delicious and healthy dip.

In Conclusion

Incorporating roasted chana into your diet is a simple yet effective way to enhance your health and wellbeing. With its impressive nutritional profile and numerous roasted chana benefits or futane benefits, this versatile snack can contribute to improved digestion, weight management, heart health, blood sugar control, and strong bones. 

So, grab a handful of roasted chana today and experience the goodness it offers!

FAQs

How much is roasted chana protein per 100g? 

Roasted chana provides around 19 grams of protein per 100g, making it an excellent plant-based protein source.

Is roasted chana good for weight loss? 

Yes, roasted chana is great for weight loss! Its high protein and fibre content promotes fullness and helps control cravings, aiding in weight management.   

What are roasted chana benefits for skin? 

Roasted chana is packed with antioxidants and minerals like manganese and zinc, which contribute to healthy skin by protecting against damage and promoting collagen production.   

How many calories are there in 1 handful roasted chana? 

Roasted chana calories in 1 handful (approximately 30g) are roughly 110 calories, making it a relatively low-calorie snack.

What are the benefits of eating chana on an empty stomach? 

Eating chana on an empty stomach can help regulate blood sugar levels, improve digestion, and keep you feeling fuller for longer due to its low GI and high fibre and protein content.

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Disclaimer: The information provided in this blog post is intended for informational purposes only. It is not a substitute for professional medical or dietary advice. Always seek the guidance of a qualified nutritionist or doctor with any questions regarding your health or dietary choices.

Sources:

https://redcliffelabs.com/myhealth/food-and-nutrition/roasted-chana-10-benefits-you-need-to-know/