Health benefits of Kala Chana
Introduction
Although it doesn’t need an introduction but to start with, the black chickpea or Kala Chana is the most popular among the legume(also called annual legume) family in India. Not only because of its taste and varieties of recipes prepared across all regions of India but also because of its highly nutritional properties and easy availability across all urban and rural areas of our country. Here, we will be looking for some of the aspects of Kala Chana nutrition and its health benefits.
Nutritional Value of Kala Chana
When comes to nutrition, it slightly varies depending on the way you are consuming it. For instance, when I started my health journey back in 2017, I mean when I got serious about my diet, this was on the top of my chart. Not to mention because of its easiest ways of consuming without really upsetting your stomach. I used to track the nutritional values based on how I was consuming. Having said that, if you refer below tables, you can see it gives you a whole bowl of you daily micronutrients and macronutrients needs.
Black Chickpeas raw vs cooked nutritional value
You can refer below table for Kala Chana nutrition in 100g to easily track the calories. However, the raw option is best suited for everyone who only wants to consume it by soaking it overnight which is by the way best option so far.
|
Macronutrients |
Kala Chana Raw – per 100gm |
Kala Chana Boiled – per 100gm |
|
Energy |
378 Kcal |
164 |
|
Protein (in gm) |
20.47 |
8.86 |
|
Fat (in gm) |
6.04 |
2.59 |
|
Carbohydrate (in gm) |
62.95 |
27.42 |
|
Fiber (in gm) |
12.2 |
7.6 |
|
Sugar (in gm) |
10.7 |
4.8 |
|
Minerals |
||
|
Calcium (in mg) |
57 |
49 |
|
Iron (in mg) |
4.31 |
2.89 |
|
Magnesium (in mg) |
79 |
48 |
|
Phosphorus (in mg) |
252 |
168 |
|
Potassium (in mg) |
718 |
291 |
|
Sodium (in mg) |
24 |
7 |
|
Zinc (in mg) |
2.76 |
1.53 |
|
Copper (in mg) |
0.656 |
0.352 |
|
Manganese (in mg) |
21.306 |
1.030 |
|
Selenium (in mcg) |
0 |
3.7 |
|
Vitamins |
||
|
Vitamin C (in mg) |
4.0 |
1.3 |
|
Thiamin (in mg) |
0.477 |
0.116 |
|
Riboflavin (in mg) |
0.212 |
0.063 |
|
Niacin (in mg) |
1.541 |
0.526 |
|
Pantothenic acid (in mg) |
1.588 |
0.286 |
|
Vitamin B6 (in mg) |
0.535 |
0.139 |
|
Folate (in mcg) |
557 |
172 |
|
Choline (in mg) |
99.3 |
42.8 |
|
Vitamin A (in IU) |
67 |
27 |
|
Vitamin D (in mcg) |
0 |
0 |
|
Vitamin K (in mcg) |
9.0 |
4.0 |
|
Vitamin E (in mg) |
0.82 |
0.35 |
|
Lipids |
||
|
Saturated (in gm) |
0.603 |
0.269 |
|
Monounsaturated (in gm) |
1.377 |
0.583 |
|
Polyunsaturated (in gm) |
2.731 |
1.156 |
6 Amazing benefits why you should eat Kala Chana everyday
When it comes to Black Chickpeas benefits, it can make the article a lengthy one and I am absolutely trying not to make you bored. On the contrary, I have tried to include the most important ones based on our sedentary lifestyles nowadays.
1. Weight management
I know this is the most controversial as well as the most concerning topic for everyone belonging to all age groups but weight loss is directly connected to how well you can digest your food.
Important to realize that faster you digest, lesser fat you accumulate, easy funda. Therefore, Black Chickpeas can be your go to option for weight loss.
Secondly, it has low glycemic index and high in fiber which makes an easy place in your everyday fat loss meals. For best results, just soak it overnight in a small katori, roughly 50gm or as per your fitness goals and snack it up in the morning as pre/post workout to kickstart your metabolism. For this reason, it helps you feel energetic for longer time.
2. Controlling Sugar level
Our sugar levels are also hugely affected by the Glycemic Index of the foods we consume. Black Chickpeas have a low glycemic load because of which it helps to control the sugar spike thereupon it may be a very good breakfast option for diabetic people. Important to keep in mind, breakfast is the most important meal of the day to absorb all nutrients supplied.
3. Cardiovascular health
Being high in soluble fiber content, it helps to lower your Total Cholesterol (TC) as well as lowers the Low-density lipoprotein (LDL-C) also called as “Bad Cholesterol”, for this reason, it makes way for more blood to the heart. In fact, many researches have proven this fact over the years.
4. Intestinal Health
The short chain fatty acid “Butyrate” present in Kala Chana helps in preventing the cell multiplications (which mostly causes tumors) and cell death, which causes Colon Cancer. To put it differently, the fiber contents helps flushing out the toxins from our colons resulting in good bowel movement.
5. Helps in muscle building
Yayyyyyy….here comes the benefit which every athlete looks for, at least I do…Lol. Of course, 20gm of protein in 100gm of Black Chickpeas will definitely help to reach your daily protein intake. Notably this is a no surprise fact as the people who are in fitness regime already, are well aware of the amazing benefits of Kala Chana and keep consuming regularly. Not only for proteins but other micronutrients as well.
6. Glowing skin and Healthy Hair
There is a saying – “You look what you eat” and the presence of Manganese, Magnesium, Vitamin C and high Protein in Black Chickpeas makes it an easy way to your diet for healthy and glowing skin and hair.
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