Roasted Chana Benefits, Nutrition, And Its Side Effects

roasted chana benefits

Roasted chana, also known as roasted chickpeas or roasted garbanzo beans, is a nutritious snack that offers several health benefits. Here are some benefits of roasted chana.

Roasted Chana Benefits

High in Protein

Roasted chana is an excellent source of plant-based protein. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.

Rich in Fiber

Roasted chana is high in dietary fiber, which aids in digestion and helps regulate blood sugar levels. Fiber also promotes satiety, making you feel full for longer and potentially aiding in weight management.

Low in Fat

Roasted chana is a low-fat snack option compared to other fried or processed snacks. It contains heart-healthy unsaturated fats and can be enjoyed as a guilt-free alternative to high-fat snacks.

Source of Essential Nutrients

Roasted chana is packed with essential nutrients such as iron, folate, magnesium, phosphorus, and zinc. These nutrients play various roles in supporting overall health, including red blood cell production, energy metabolism, and immune function.

Blood Sugar Regulation

The combination of fiber and protein in roasted chana helps slow down the absorption of glucose into the bloodstream. This can help regulate blood sugar levels, making it a suitable snack option for individuals with diabetes or those looking to manage their blood sugar.

Weight Management

As roasted chana is high in fiber and protein, it can help promote feelings of fullness and reduce cravings. Including it as a snack in your diet may assist in weight management by curbing overeating and providing a nutritious, satisfying option.

Antioxidant Properties

Chickpeas, including roasted chana, contain antioxidants such as flavonoids and polyphenols. These compounds help neutralize harmful free radicals in the body, potentially reducing the risk of chronic diseases like heart disease and certain types of cancer.

Supports Digestive Health

The fiber content in roasted chana supports healthy digestion and can help prevent constipation. It provides bulk to the stool and promotes regular bowel movements.

It’s important to note that while roasted chana offers various health benefits, it is still a snack and should be consumed in moderation as part of a balanced diet. Additionally, individuals with specific dietary restrictions or health conditions should consult with a healthcare professional before making any significant changes to their diet.

Roasted Chana Nutrition

Roasted chana, or roasted chickpeas, are a nutritious snack that provides a range of essential nutrients. The nutrition content can vary slightly depending on the specific preparation method and any added seasonings. Here is a general overview of the nutrition profile of roasted chana per 100 grams:

  • Calories: Approximately 364 calories
  • Carbohydrates: Around 61 grams
  • Protein: Roughly 20 grams
  • Fat: Approximately 6 grams
  • Fiber: Around 17 grams
  • Sugars: Roughly 11 grams

Roasted chana is also a good source of various vitamins and minerals, including:

Iron: Provides approximately 6.2 milligrams, which is about one-third of the recommended daily intake for adults. Iron is crucial for the production of red blood cells and for maintaining healthy oxygen transport in the body.

Magnesium: Contains around 115 milligrams, which is about 29% of the recommended daily intake for adults. Magnesium is involved in numerous biochemical reactions in the body, including energy production, muscle function, and bone health.

Phosphorus: Provides approximately 370 milligrams, which is about 53% of the recommended daily intake for adults. Phosphorus is important for the formation and maintenance of healthy bones and teeth.

Potassium: Contains around 846 milligrams. Potassium plays a vital role in maintaining fluid balance, nerve function, and muscle contractions.

Folate: Provides approximately 557 micrograms. Folate is essential for DNA synthesis, red blood cell production, and proper fetal development during pregnancy.

Zinc: Contains around 3.4 milligrams. Zinc is involved in immune function, protein synthesis, and wound healing.

It’s worth noting that these values are approximate and can vary depending on the specific brand or preparation method. Additionally, if any additional ingredients or seasonings are added during the roasting process, the nutritional content may change.

Roasted Chana Side Effects

Roasted chana, when consumed in moderation, is generally safe and does not pose significant side effects for most people. However, it’s important to note that individual responses to food can vary, and some people may experience certain side effects or digestive discomfort. Here are some potential side effects associated with roasted chana:

Flatulence and Bloating

Chickpeas, including roasted chana, contain complex carbohydrates that can be difficult to digest for some individuals. This can lead to increased gas production and bloating. Soaking or sprouting the chana before roasting may help reduce these effects.

Digestive Issues

Some individuals may experience digestive issues like abdominal discomfort, cramping, or diarrhea after consuming roasted chana. This can be due to the high fiber content or individual sensitivity to the legume.

Allergic Reactions

While rare, some individuals may have an allergic reaction to chickpeas. Symptoms may include itching, hives, swelling, difficulty breathing, or even anaphylaxis in severe cases. If you have known allergies to legumes, it’s important to avoid roasted chana or any products containing chickpeas.

Oxalate Concerns

Chickpeas, including roasted chana, contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at a higher risk, it’s advisable to moderate your intake of foods high in oxalates, including chickpeas.

Interference with Medications

Chickpeas contain compounds that can interfere with the absorption of certain medications. If you are taking any medications, especially those affected by fiber or mineral interactions, it’s recommended to consult with your healthcare provider about potential interactions.

It’s important to listen to your body and monitor your response to roasted chana. If you experience any adverse effects or discomfort after consuming roasted chana, it’s best to reduce or eliminate its consumption and consult a healthcare professional for personalized advice.

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