There’s something satisfying about a snack that is both simple and genuinely good for you. Roasted chana – the kind you’ll find in local markets or tucked into lunchboxes across generations—is one of those rare foods that packs a punch!
It may not be trending on wellness blogs, but this crunchy handful of roasted chickpeas is rich in protein and fibre, which supports your energy, gut health, and even your weight goals, without the additives and sugar found in many packaged snacks.
In this blog, we’re looking at ten reasons to bring roasted chana back into your daily routine, especially if you’re trying to eat cleaner, snack smarter, or just feel a little more in control of your health.
Top 10 Health Benefits of Roasted Chana
1. Supports Weight Management
Roasted chana is a helpful snack for those trying to manage their weight. It’s high in dietary fibre, which slows digestion, increases satiety, and reduces overall calorie intake throughout the day.
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It also contains moderate calories—about 269 per cup (164 g)—making it a filling, portion-friendly option for between-meal snacking. Chickpeas are also rich in plant-based protein, which helps preserve muscle mass during weight loss and triggers appetite-regulating hormones.
2. Helps Manage Type 2 Diabetes
Thanks to their low glycemic index (GI) and high fibre content, chickpeas help manage blood sugar by slowing carbohydrate absorption and preventing post-meal glucose spikes.
They also contain nutrients like magnesium, zinc, and B vitamins, which help your body use insulin better and manage sugar more effectively.
3. Contributes to Bone Health
Roasted chana contains key minerals such as magnesium, phosphorus, zinc, and manganese, all of which play a crucial role in maintaining bone density and structure.
4. Supports Healthy Blood Pressure
Chickpeas are naturally high in potassium and magnesium, minerals known to help regulate blood pressure by relaxing blood vessels and counteracting sodium levels.
In addition, the fibre in roasted chana is fermented in the gut to produce short-chain fatty acids (SCFAs) like butyrate, which may help reduce inflammation and support the health of blood vessels.
5. Improves Heart Health
The soluble fibre in chickpeas binds to bile acids, helping to lower LDL (“bad”) cholesterol and reduce cardiovascular risk. Regular legume consumption has been linked to a 14% reduction in heart disease risk. They’re also rich in magnesium, which helps regulate heartbeat and prevent blood vessel dysfunction.
6. Supports Insulin Sensitivity
The fibre and protein in chickpeas help slow digestion and reduce post-meal blood sugar spikes—two key factors in supporting better insulin sensitivity. Chickpeas are also rich in magnesium and zinc, which play roles in insulin action and glucose metabolism.
While chickpeas don’t directly affect the pancreas, including them in your diet may help the body use insulin more effectively over time.
7. Has Anti-Inflammatory Properties
Roasted chana supports gut health, which indirectly contributes to lowering inflammation. The dietary fibre it contains helps feed beneficial gut bacteria that produce short-chain fatty acids (SCFAs), such as butyrate, which is linked to reduced systemic inflammation. Chickpeas also contain choline, a nutrient that supports liver function and has been shown to modulate inflammation.
8. Aids Digestion
The high fibre and resistant starch content in roasted chana promotes smooth digestion and better bowel regularity.
9. Contributes to Healthy Skin (Nutritionally)
Roasted chana contains vitamin E and zinc, both of which are essential for skin health.
- Vitamin E is an antioxidant that protects skin cells from damage caused by free radicals.
- Zinc helps regulate oil production, reduces acne-related inflammation, and supports skin healing.
Note: Claims about topical use of roasted chana (e.g., face packs) are anecdotal and not backed by scientific evidence. However, consuming zinc- and antioxidant-rich foods like chana may benefit skin from within.
10. Affordable, Accessible & Versatile
Chickpeas are a low-cost, widely available legume that can fit into a variety of diets, making them an excellent source of plant-based protein for vegetarians and vegans.
Incorporating chickpeas into your daily diet couldn’t be simpler. These legumes are both cost-effective and widely accessible, coming in both canned and dried forms.
Moreover, chickpeas offer a world of culinary possibilities. They can be a delicious and nutritious ingredient in salads, soups, and sandwiches. You can make hummus from mashed chickpeas, tahini (made from ground sesame seeds), olive oil, lemon juice, salt, and garlic.
How can you include roasted chana in your diet?
Chana is a highly versatile ingredient that can add a delightful crunch and flavour to various snacks and dishes.
For instance, when mixed with nuts and dried fruit, roasted chana can create a delicious trail mix perfect for snacking on the go.
Moreover, dry-roasted chana can retain its crispiness and freshness while enhancing its flavour profile. You can purchase ready-to-eat chana or roast it yourself by simply placing the chana, along with its husk, in a pan and letting it roast for a few minutes until it turns crispy and golden brown. You can also add hing or salt according to your taste preferences.
Disadvantages of roasted chana
Chana offers various health and nutritional benefits, but moderation is essential. It will provide the necessary nutrients without disrupting your body’s functions. –
Immediately consult a physician if you experience skin rashes, headaches, or coughs after consuming chana.
Additionally, it’s best to avoid chana if you have diarrhoea, bloating, gastric issues, high uric acid and gout, or suffer from kidney stones or severe legume allergy.
Which chana is high in protein, roasted or regular?
Roasting doesn’t reduce the number of calories in chana—it actually makes each bite more calorie-dense.
That means: when you remove water during roasting, the chickpeas shrink a little but still keep all their nutrients. So you’re getting more calories, protein, and fibre in a smaller portion—this is what we call calorie density.
Think of it like this: 100g of boiled chana is heavy with water, while 100g of roasted chana is lighter and crunchier—but more concentrated.
The good news? Roasted chana is still a smart snack because it’s filling, high in fibre, and easy to portion out, so you’re less likely to overeat.
Takeaway Message
Roasted chana is a simple, affordable snack that supports weight management and blood sugar control. Its high fibre and protein content helps you feel full longer, making it a great addition to a balanced diet
Disclaimer
The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.
FAQs
Yes, chana (chickpeas) is a healthy option. It is a nutrient-dense legume that provides essential nutrients such as protein, fibre, vitamins, and minerals. Consuming chana can contribute to a balanced diet and promote overall health.
Roasted chana is low in fat, protein, and fibre, which can help keep you full and satisfied. It can be an excellent addition to a balanced diet and may help maintain a healthy weight and support digestion. Eating roasted chana can be a healthy snack choice.
Eating black gram can offer several health benefits. It provides much protein, essential for muscle growth and repair. Black gram is also rich in fibre, which helps maintain bowel regularity in digestion. Additionally, it contains various vitamins and minerals that support overall health, including iron for healthy blood and folate for cell function and development.
Roasted chana is lower in fat, high in protein and fibre, and can help keep you fuller for extended periods, reducing the chances of overeating. However, consuming roasted chana in moderation as part of a diet that includes other nutritious foods is essential.
Roasted chana is relatively low in calories compared to many other snack options. However, it is vital to keep in mind portion sizes and consume them in moderation if you are watching your calorie intake. While roasted chana can be a healthy snack, excessive consumption can still contribute to calorie intake.
Chana (chickpeas) contains both fat and protein. However, it is primarily known for its high protein content.
In case you have a particular chana allergy or sensitivity, it’s recommended that you steer clear of them. Moreover, if you have a medical condition like irritable bowel syndrome (IBS) or gout, seeking advice from a doctor before incorporating chana into your diet would be prudent.
Yes, boiled chana is healthy. It is a good protein, fibre, vitamins, and minerals source. Boiling chana helps make it easier to digest and retains most of its nutritional value. Including boiled chana in your diet can provide various health benefits.
Including 100 grams of chana (chickpeas) in your daily diet can be a healthy choice. It provides a good amount of protein, dietary fibre, and essential nutrients. However, it is crucial to consider your overall diet and individual dietary needs. If you have specific health conditions or dietary restrictions, it is advisable to consult with a doctor or a registered dietitian for personalised recommendations.
Roasted chana is high in protein, making it a nutritious snack that contributes to muscle building and overall health.
Yes, roasted chana is beneficial for the skin due to its rich content of vitamins and minerals, which promote skin health and radiance.
Eating chana daily can be healthy as it provides essential nutrients, including protein, fibre, and various vitamins, supporting overall well-being.
Both roasted and soaked chana have their benefits. Roasted chana is a crunchy snack, while soaked chana may be preferred for its softer texture and potential ease of digestion.
Roasted chana is commonly referred to as “roasted chickpeas” in English.
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