Chana, also known as chickpeas, is one of the popular legumes. It is incredibly high in nutrients and minerals. Chana is highly nutritious, which helps maintain our body fit and healthy.
In this article, we will look at 6 impressive nutritional health benefits of chana.
Health Benefits Of Chana:
1. Loaded With Nutrients
Chana is a rich source of fiber, protein, and minerals. In general, black chana contains a higher amount of nutrients than Kabuli (White) chana (1).
Nutrition Facts:
According to the USDA, 3.5 ounces (100 grams) of cooked chana provides the following nutrients (2).
- Water: 59.85 grams
- Calories: 163 kcal
- Protein: 8.81 grams
- Fat: 2.57 grams
- Carbohydrate: 27.25 grams
- Fiber: 7.6 grams
- Iron: 2.87 mg
- Calcium: 49 mg
- Potassium: 289 mg
- Vitamin C: 1.3 mg
- Vitamin K: 4 μg
2. Helps Manage Diabetes
Chana has a low glycemic index (GI) of 28. Eating a low GI diet is very important for regulating blood sugar levels (3).
In one study, people who followed a low GI diet reportedly had lower average blood sugar levels (HbA1c) than others (4).
Hence, adding chana to your regular diet may help reduce the insulin and glucose response (5).
3. Helps relieve constipation
Chana is incredibly high in dietary fiber. Fiber is nothing but a type of carbohydrate which can’t be digested by our body.
Fiber helps in bowel movements and improves your digestive health.
Also, research reveals that the intake of high-fiber foods is associated with a reduced risk of hemorrhoids (6).
4. Promotes Weight Loss
In general, foods that are high in fiber, protein, and low in glycemic load thought to be very important for weight control.
Also, studies reveal that those who are consuming chana regularly 53% less likely to be obese (7).
5. Helps Prevent Anemia
Iron is crucial for our red blood cells. Also, deficiency in iron may cause anemia.
Thankfully, chana boasts a lot of iron. It provides 2.87 mg of iron per 100 grams, which is 35% of the recommended daily intake (8).
Therefore, regular consumption of chana may help you prevent anemia.
6. Reduces the risk of heart diseases and cancer
Chana contains a significant amount of potassium. Potassium may help reduce blood pressure.
Additionally, research finds that consumption of chana associated with a reduced risk of heart diseases and cancer (9).
Side Effects
Raw chana contains toxins that may cause diarrhea. Therefore, it is advised to soak them and then cook them in fresh water.
Also, high consumption rates of chana may enhance the allergic problems in sensitive individuals as they contain many allergens (10).