Roasted Chana: 10 Benefits You Need to Know
Medically Reviewed By
Prof. Ashok Rattan
Written By Sheena Mehta
on Oct 4, 2024
Last Edit Made By Sheena Mehta
on Oct 4, 2024
Have you ever heard about roasted chana?
In general, it is called roasted chickpeas—a natural and wholesome food that offers immense health benefits.
Roasted chana has been enjoyed for centuries for being a versatile and tasty snack. Eating it regularly can do wonders for your health, from supporting weight loss to improving heart health, helping with type 2 diabetes, and more.
Furthermore, Bengal gram is the most common chickpea variety in South Asia, Mexico, and other regions worldwide.
This blog draws attention to roasted chana's benefits, nutritional value, and additional information that instantly makes you want to buy it.
Nutritional difference between roasted and regular Chana
Desi chana is packed with essential nutrients, which make it an ideal snack for maintaining a healthy lifestyle.
Raw chana requires cooking or boiling to be prepared for consumption. Regretfully, this process reduces some of its nutritional benefits.
Conversely, roasted chana is nutritious. It is low in calories and contains high protein and fiber content, making it suitable for controlling one's appetite.
Below is the nutritional difference between a 100-gram roasted and regular chana serving.
| Roasted Chana | Regular Chana | |
| Calories | 180-190 kcal | 164 kcals |
| Protein | 21.4 grams | 15 grams |
| Carbohydrates | 64.3 grams | 45 grams |
| Fiber | 17.9 grams | 12 grams (not soaked) |
| Fat | 6 gram | 2 grams |
| Iron | 5.14 mg | 4.31 mg (not soaked) |
| Calcium | 60 mg | 49 mg |
| Magnesium | 50 mg | 48 mg |
10 key benefits of eating roasted chana (bhuna chana)
More or less, these are the health benefits of roasted chana. These crunchy little champs are a nutritional powerhouse that helps improve health and wellness. Look below to know what we mean:
- Contain high protein content: Roasted chana's first and foremost health benefit is its high protein content. It is an excellent source of plant-based protein, making it a go-to food for vegans and vegetarians. Protein is made of amino acids that help to grow, maintain, and repair different tissues in the body.
Roasted chana can keep you full and satisfied for longer, preventing overeating.
Listed below are seven protein-rich foods for vegans and vegetarians.
- Green peas
- Hemp Seeds
- Soy milk
- Oats and oatmeal
- Chia seeds
- Protein-rich fruits such as blackberries, bananas, and guava
- Protein-rich vegetables such as broccoli, sweet potatoes, and Brussels sprouts
- It supports weight loss.
Roasted chana can be a great option if you are tired of extra kilos and want to shed them healthily. Its high protein and fiber content helps digestion and prevents cravings, so you feel full for extended periods.
Roasted chana is a beneficial snack for weight management and controlling temptation for high-calorie junk food.
- Aids in Digestion
Roasted chana has a rich nutrient profile. It is high in dietary fiber, which makes it good for digestion. It adds bulk to the stool and prevents constipation. Consuming roasted chana can also help reduce digestive issues like bloating and irregular bowel movements and thus support a healthy gut microbiome.
4. Has a low glycemic index
Roasted chana has a low glycemic index (GI), which helps individuals monitor their blood sugar levels. Foods with a low GI index release sugar slowly into the bloodstream, preventing sudden spikes in blood sugar levels.
Also Read:
- Heart Health Ally
Roasted chana is loaded with fiber, fats, and antioxidants, making it a heart-healthy food. Consuming it can help reduce bad fat and prevent blockages. Additionally, it helps regulate blood pressure and reduce inflammation in the body.
Listed below are foods packed with heart-healthy nutrients:
- Fatty fish and fish oil
- Whole grains
- Leafy green vegetables
- Dark chocolate
- Whole grains
- Walnuts
- Avocados
- Supports bone health
Roasted chana is a one-stop solution for all your health concerns. It is rich in calcium, magnesium, and phosphorus, which help maintain strong and healthy bones.
Eating roasted chana regularly can help prevent bone-related problems, such as osteoporosis, especially in older adults.
- Helps strengthen immunity
The antioxidants, vitamins, and minerals in roasted chana help boost immunity. Besides, the iron content helps produce hemoglobin, which is crucial for oxygen transport in the blood. Its consumption can keep your energy levels high and prevent iron deficiency anemia.
- Steady source of energy
Roasted chana contains about 64.3 carbohydrates, making it a perfect energy booster. Individuals with a physically demanding lifestyle must incorporate roasted chana into their diet, as it can provide them with a steady source of energy.
9. Good for Skin and Hair
Vitamin C and other essential nutrients in roasted chana are believed to improve skin texture and prevent early signs of aging. As stated above, roasted chickpea is an excellent protein source, making it a hair-friendly food, preventing breakage and promoting hair growth.
10: Stress-relieving properties
Roasted chana contains magnesium, which is known for its stress-relieving properties. Thus, it is a yummy way to keep stress at bay.
Also read:
7 smart tips to manage everyday stress:
Here are seven tips to manage everyday stress:
- Get enough sleep.
- Balance personal and professional life.
- Plan your day.
- Eat a variety of nutrient-rich foods.
- Exercise regularly.
- Take up a new hobby.
- Speak your heart out with someone you trust.
How to roast chana?
It is very easy to roast chana. Look at the instructions below:
- Take a pan.
- Put some salt in it.
- Preheat the pan on medium to high flame for about 6-8 minutes.
- Add chana in it. Stir it continuously.
- Take out chana once they pop out and roast.
4 Delicious Ways to Enjoy Roasted Chana
After knowing how to roast chana at home, it is time to enjoy it. Listed below are four delicious ways to relish roasted chana.
- As a snack: Consume it plain as a crunchy snack between meals.
- Chaat: Take roasted chana, chopped onions, tomatoes, green chilies, and lemon juice. Mix all these ingredients. Now, add a pinch of salt to enhance its flavor.
- Salads: Add roasted chana to your salads to enjoy a protein-rich diet. It is crunchy in taste.
- Spicy roasted chana snack: For a more flavorful snack, add spices such as cumin, paprika, or turmeric to roasted chana.
4 Side Effects of Eating Roasted Chana
From the above information, it is clear that chana offers health and nutritional benefits. There are side effects of eating roasted chana, which you should be well aware of:
- Digestive issues: Overconsumption of roasted chana can cause digestive problems such as gas, bloating, diarrhea, or gout.
- Allergies: If you are allergic to legumes like chickpeas, consult your doctor before consuming it. Otherwise, you may get allergic reactions such as hives, itching, swelling, or difficulty breathing.
- Sodium Content: Excessive intake of added salt to roasted chana can contribute to high BP and water retention.
- Excessive calorie intake: Consuming too much-roasted chana could lead to weight gain and other problems. To obtain maximum benefits, eat about 50 grams of roasted chana every day with some jaggery.
Conclusion
Include roasted chana in your diet, as it is an incredibly nutritious and versatile snack. You can relish roasted chickpeas in various ways. Their high protein, fiber, and essential nutrient content provides several health benefits, including better heart health, weight management, and improved digestion.
Roasted chana is a boon for overall health and wellness. However, be mindful of your chana intake, as it can have adverse side effects that can damage your health.
Frequently Asked Questions: Roasted Chana Benefits
1. Can I eat roasted chana for weight loss?
Yes. You can eat roasted chana for weight loss. It is rich in fiber and protein, which help keep you full for longer.
2. Is it okay to eat roasted chana every day?-
Yes. Roasted chana is a healthy snack with essential nutrients like protein, fiber, and vitamins. However, portion control is important to avoid adverse side effects.
3. Can I eat roasted chickpeas with diabetes?
Yes. Due to its low glycemic index, roasted chana can be eaten by individuals with diabetes. It provides a slow release of glucose into the bloodstream, aiding in blood sugar control.
4. How much-roasted chana should I eat per day?
To obtain health benefits, you can eat 30-50 grams of roasted chana every day. This desi snack can be easily incorporated into your diet without adding calories.
5. Can I eat bhuna chana at night?
Yes. You can eat roasted chana at night. It is light, easy to digest, and helps reduce unnecessary hunger pangs, making it a good option for late-night binging.
