Introduction
Black Chana is a protein-rich legume that holds a prominent place in Indian cuisine. Known to many as Kala Chana, these black chickpeas are a versatile ingredient and is utilised in an array of dishes – from wholesome salads and hearty curries to tasty snacks, soups, and stews. With its rich protein profile and numerous health benefits, Black Chana is not just a delicious ingredient but also an important ally for your health.
Nutritional Profile of Black Chana
Moving on to the science behind the this legume, let’s get into into the nutritional profile of Black Chana. It is packed with essential nutrients that make it a smart addition to any diet. For every 100 grams of cooked Black Chana, you get:
| Nutrient | Quantity per 100g |
| Calories | 164 |
| Protein | 8.9g |
| Fibre | 7.6g |
| Fat | 2.6g |
| Iron | 2.9mg |
| Magnesium | 48mg |
| Potassium | 291mg |
| carbohydrates | 57.8g |
Properties of Black Chana
We know that Black chana packs a nutritional punch. Here are some of its key properties:
- High in Protein: Black chana has a high protein content. A 100gm serving of this legume can give you approximately 20-22 grams of protein. This makes it a great choice for vegetarians and vegans who are looking for plant-based sources of protein.
- Rich in fibre: Black chana is also brimming with fibre; about 10-12 grams per 100 grams. Consuming fibre-rich foods like black chana can aid digestion and maintain a healthy gut.
- Packed with Minerals: Black chana doesn’t fall short in the mineral department either. It is rich in minerals like iron (4.31-4.86 mg), calcium (45-57 mg), potassium (718-846 mg), and magnesium (166 mg). These minerals are vital for various bodily functions, including maintaining bone health and regulating blood pressure.
- Low Glycemic Index: Another noteworthy characteristic of black chana is its low glycemic index. Foods with a low glycemic index release glucose slowly and steadily into the bloodstream, which helps in managing blood sugar levels. This makes black chana a beneficial food choice for people with diabetes.
Uses of Black Chana
1) In Salads
One way to enjoy black chana is to add it to your salads. Soaking the legume overnight and then tossing them with fresh vegetables and herbs creates a protein-rich, texturally interesting salad. A light dressing can further enhance the flavours.
2) In Curries
Black chana is a staple in Indian curries, where it is cooked along with a medley of spices, tomatoes, and onions. The legumes absorb the flavours beautifully, resulting in a hearty and nutritious dish.
3) As Snacks
Looking for a healthy snack option? Black chana has got you covered. You can roast or fry these legumes and season them with spices for a crunchy, tasty snack. They can also be used in chaat.
4) Black Chana Flour
Black chana can also be ground into flour, commonly known as besan or gram flour. This gluten-free flour is used in a variety of dishes, including pancakes and fritters. It can also serve as a thickening agent in soups and sauces. The flour imparts a unique, nutty flavour to the dishes it is used in.
Incorporating black chana into your diet is an easy and delicious way to enhance your nutritional intake.
Health Benefits of Black Chana
As we know, Black Chana, is a rich source of vital nutrients and provides numerous health benefits. From aiding in weight management to boosting immunity, it’s a superfood that deserves to be included in our daily diet. Let’s go deeper into the health benefits of black chana.
1) Aids in Weight Management
Packed with high amounts of fibre and protein, black chana keeps you full for longer and curbs unnecessary hunger pangs. The fibre not only prolongs your feeling of fullness but also slows down digestion, preventing overeating and helping manage your weight. With each 100 gm chana containing ample protein and a low number of calories, this is a delicious and effective option for anyone looking to manage their weight.
2) Cardiovascular Benefits
Black chana is loaded with antioxidants and phytonutrients that contribute to maintaining healthy blood vessels and preventing dangerous blood clots. Regular consumption of black chana can help lower your blood pressure and enhance overall cardiovascular function. Furthermore, the presence of important minerals like magnesium and folate aids in preventing plaque formation in arteries, providing additional cardiovascular benefits.
3) Lowers Cholesterol
One of the key black chana benefits is its ability to lower cholesterol levels. This humble legume contains soluble fibre that binds with bile acids in your digestive system, reducing cholesterol absorption. This process helps lower levels of LDL or “bad” cholesterol and total triglycerides, contributing to better heart health. Studies have even suggested that the fibre found in black chana is more effective at lowering cholesterol compared to other legumes.
4) Enhances Digestive Health
Rich in dietary fibre, black chana adds bulk to your stool, facilitating regular bowel movements. This not only helps prevent constipation but also supports the growth of beneficial gut bacteria. Regular consumption can reduce the risk of digestive disorders such as irritable bowel syndrome (IBS) and colon cancer. Additionally, the fibre in black chana aids in flushing out toxins from your body.
5) Stabilises Blood Sugar Levels
Black chana, with its low glycemic index, helps in stabilising blood sugar levels. The complex carbohydrates present in it digest slowly, preventing rapid spikes in blood sugar. This makes it a suitable food for individuals with diabetes or those looking to manage their blood sugar levels. Moreover, regular consumption of black chana can help reduce the risk of type 2 diabetes by improving insulin sensitivity.
6) Boosts Immunity
Black chana is rich in essential nutrients, including iron, zinc, and various vitamins, which play a crucial role in boosting your immune system. These nutrients aid in the production of immune cells and enhance your body’s ability to fight infections and diseases. The antioxidants present in black chana help combat oxidative stress, further supporting immune health.
Precautions to Take with Black Chana
Black chana is highly regarded in Indian cuisine for its high protein and fibre content. However, like any food item, moderation is key. There are certain precautions one should take while incorporating black chana into one’s diet.
1) Digestive Issues
Chock-full of fibre, black chana is beneficial for your digestive health. However, if consumed in large quantities, it may cause digestive issues like bloating, gas or diarrhoea. To prevent this, start with small portions and gradually increase your intake. Also, ensure you are drinking plenty of fluids to help your system digest the high-fibre content of black chana.
2) Allergies
While rare, allergies to legumes like black chana do exist. Symptoms may include rashes, swelling or difficulty breathing after its consumption. If you experience any such adverse reactions, immediately stop eating black chana and consult a doctor.
3) Kidney Stones
Black chana contains purine compounds which can contribute to the formation of kidney stones in susceptible individuals. Should you have a history of kidney stones, limit your intake of purine-rich foods like black chana.
4) Uric Acid and Gout
The purines present in black chana can elevate uric acid levels in the body. This could potentially trigger gout attacks in those predisposed to the condition. Before adding black chana to your diet regularly, consult with your family physician if you have high uric acid levels or gout.
5) Medications
If you are taking certain medications such as ACE inhibitors for high blood pressure, please note that the high potassium content in black chana may interact with these medicines. Therefore, it’s best to discuss with your doctor before significantly increasing your black chana intake.
6) Pregnancy and Breastfeeding
Typically at meal quantities, black chana is safe for consumption by pregnant women. However, you should always discuss dietary changes with your gynaecologist, especially if you have any pre-existing conditions.
By being mindful of your intake and listening to your body’s reactions, you can safely incorporate this protein-rich legume into your diet and enjoy the many benefits of black chana.
Conclusion
Black chana is a nutrient-rich food that brings many benefits. It is high in protein, fibre and offers several essential vitamins and minerals. However, like with all foods, caution and moderation are key. Keep in mind the above precautions while enjoying this versatile and nutritious legume.
Frequently Asked Questions (FAQs)
Black chana, also known as Bengal gram, is smaller and darker than regular chickpeas. While both are rich in proteins, black chana has higher fibre content.
Excessive consumption of black chana can lead to bloating and flatulence because of its high fibre content. It may also interfere with the absorption of certain medications.
Yes, eating a moderate amount of black chana daily can be beneficial for health due to its high protein content. However, individuals should monitor their portions to avoid digestive discomfort.
In Ayurveda, chana is considered as a heat-producing food. Therefore, it is beneficial to consume it during winter or in cooler climates.
Yes, black chana is beneficial for hair as it is rich in essential nutrients like protein and iron which promote hair growth and prevent hair loss.