Black chana, also known as black chickpeas or kala chana, is a type of legume that offers several health benefits. Here are some of the benefits associated with black chana.
Black Chana Benefits
High in protein
Black chana is an excellent source of plant-based protein. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining overall health.
Rich in dietary fiber
Black chana is high in dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness. Including high-fiber foods in your diet can also support weight management and reduce the risk of certain chronic diseases.
Low glycemic index
Black chana has a low glycemic index, meaning it causes a slow and steady rise in blood sugar levels. This makes it suitable for individuals with diabetes or those aiming to control their blood sugar levels.
Nutrient-dense
Black chana is packed with essential nutrients, including iron, folate, magnesium, potassium, and vitamin B6. These nutrients play vital roles in various bodily functions, such as energy production, red blood cell formation, and nerve function.
Antioxidant properties
Black chana contains antioxidants, such as flavonoids and polyphenols, which help protect the body against oxidative stress caused by free radicals. Antioxidants are beneficial for overall health and may reduce the risk of chronic diseases like heart disease and certain types of cancer.
Supports heart health
The fiber, potassium, and antioxidants in black chana contribute to heart health. Fiber helps lower cholesterol levels, potassium helps regulate blood pressure, and antioxidants help reduce inflammation and oxidative damage to the cardiovascular system.
Weight management
Black chana’s high protein and fiber content can help promote satiety, making you feel fuller for longer and potentially aiding in weight management by reducing overall calorie intake.
Digestive health
The fiber in black chana supports a healthy digestive system by promoting regular bowel movements and preventing constipation. It can also help maintain a healthy gut microbiome.
It’s worth noting that while black chana offers numerous health benefits, individual results may vary, and it’s important to consume them as part of a balanced diet. Additionally, if you have any specific health concerns or conditions, it’s advisable to consult a healthcare professional or registered dietitian for personalized advice.
Black Chana Nutrition
Black chana, or black chickpeas, are highly nutritious legumes. Here is the approximate nutritional composition of cooked black chana per 100 grams:
- Calories: 164 kcal
- Protein: 8.6 grams
- Carbohydrates: 27.4 grams
- Dietary fiber: 7.6 grams
- Sugars: 4.1 grams
- Fat: 2.6 grams
- Saturated fat: 0.3 grams
- Monounsaturated fat: 0.5 grams
- Polyunsaturated fat: 1.2 grams
Minerals
- Calcium: 49 milligrams
- Iron: 3.4 milligrams
- Magnesium: 48 milligrams
- Phosphorus: 168 milligrams
- Potassium: 291 milligrams
- Sodium: 12 milligrams
- Zinc: 1.5 milligrams
Vitamins
- Vitamin C: 1.3 milligrams
- Vitamin B1 (Thiamine): 0.2 milligrams
- Vitamin B2 (Riboflavin): 0.1 milligrams
- Vitamin B3 (Niacin): 0.6 milligrams
- Vitamin B6: 0.1 milligrams
- Folate: 172 micrograms
It’s important to note that the nutritional composition may vary slightly depending on the variety and cooking method. However, these values provide a general overview of the nutritional profile of black chana.
Black chana is particularly notable for its high protein and dietary fiber content, making it a beneficial addition to a balanced diet. It also contains various essential minerals like iron, magnesium, potassium, and zinc, as well as several vitamins including folate, thiamine, and niacin.
Black Chana Side Effects
Black chana, like any food, is generally safe for consumption and does not pose significant side effects for most people. However, there are a few considerations to keep in mind:
Digestive issues
Some individuals may experience digestive discomfort or bloating after consuming black chana. This can be attributed to its high fiber content. Gradually increasing your intake of fiber-rich foods and ensuring adequate water consumption can help reduce these effects.
Flatulence
Legumes, including black chana, contain complex carbohydrates that can be difficult to digest fully. This can result in increased gas production and flatulence. Soaking the chana before cooking and using spices like cumin, ginger, or asafoetida during cooking may help alleviate this issue.
Allergic reactions
In rare cases, individuals may be allergic to legumes, including black chana. Allergies to legumes are typically characterized by symptoms such as hives, itching, swelling, difficulty breathing, or gastrointestinal distress. If you experience any allergic symptoms after consuming black chana, discontinue its use and seek medical attention.
Interference with medications
Black chana contains certain compounds that may interact with certain medications. For example, black chana is rich in iron, and consuming large amounts alongside iron supplements may affect the absorption and effectiveness of the supplement. If you are taking any medications, particularly those related to blood thinning or mineral supplementation, consult your healthcare provider for personalized advice.
Anti-nutrients
Like other legumes, black chana contains certain anti-nutrients like phytic acid and trypsin inhibitors. These compounds can interfere with the absorption of minerals and protein digestion. Soaking, sprouting, or cooking black chana can help reduce the levels of anti-nutrients and enhance nutrient availability.
It’s important to note that individual responses can vary, and what may cause side effects for some individuals may not affect others. If you have any concerns or specific health conditions, it’s advisable to consult a healthcare professional or registered dietitian for personalized advice.
