In this blog, we have conjugated the nutritional values and facts about 100 gm of black chanas and its innumerable health benefits.
Kala chana is a common type of lentil. In English, a lentil known as garbanzo beans or chickpeas is a widely known Indian black channa. The black chanas are a huge ware house containing fibers, protein, minerals and vitamins. The black chana holds a great nutritional value and can prove benefits to your health especially when consumed everyday. You can eat black chanas in various forms whether raw or soaked.
But, you cannot simply rely on only your diet. Even if you consume an overall healthy diet, you can still have some underlying complications that you might not have any symptoms of. The precaution should be taken timely with getting a full-body checkup and health screening once a year with Ganesh Diagnostic so as to ensure a comfortable and healthy life ahead with no worries in mind.
Nutritional Value of Kala Chana per 100g
Black chickpeas or the kala chanas are a great nutritious addition to your daily diet. The nutritional value that a 100 gm of Kala chana contains in itself is described below:
- It contains protein of 20g
- It has carbohydrate of 63g
- 12g of dietary fibres are present in it
- 6g of fat is contained
- Calcium of 57g is present
- It has iron of 4.31mg
- It has potassium of 718mg
- Calories of 378cal are present in 100 grams of black chanas
How is Black Chana Consumed in India?
Kala chana is most commonly consumed in soaked form in India. If you want to consume soaked Kala chana, soak kala chana in water for the whole night and then consume them either plain or along with salad, you can put dressings with the salad. When you soak the kala chana in water, it alters the certain nutritional parameters of black chickpea. The
Nutritious Content of Soaked Black Chickpeas in 100 Gm is Mentioned Below:
- It contains 15g of protein content
- It has 45g of carbohydrates
- 5g of fat is present in it
- And calories count stays at 300 cal
Health Benefits of Consuming Kala Chana
Kala chana or black chickpeas are a rich source containing fibres, vitamins and minerals, which renders the black chanas an extremely healthy food to be consumed daily through your diet. Below mentioned are certain effective health benefits that are provided by consuming Kala chana:
Keeps You Full for a Longer Duration
Kala chana possesses dietary fibres in very high amounts. Fibers have the capability to make you feel full for a longer duration of time. Therefore, try to keep your diet in control. Dietary fibres functions by slowing down the digestion process in our body. Also, it contains a high content of protein in the kala chana which in turn increases the hormone levels which are responsible for reducing your appetite. Therefore, they helps to lower your calories intake count through the combined effect of dietary proteins and fibres.
Helps Manage the Weight
If you want to lose your weight, Kala Chana can prove to be a great source. Since kala chana contains a rich amount of dietary fibre and protein they can give you a filling effect for a longer time, which in turn helps you to reduce munching unhealthy snacks, it additionally reduces the intake of unnecessary calories. A study was conducted that showed that people who eat black chickpeas daily are 53% less likely to develop a BMI (body mass index) greater than 30. Also, these people have a lower waist circumference.
Facilitates Blood Sugar Regulation
Kala chana is one of the less glycemic index (GI) foods which helps promote and manage the levels of sugar in your blood. Fibres and proteins that are present in the black chickpeas further help in the regulation of your blood sugar levels. They do so by slowing down your absorption rate of carbohydrates which in turn prevents a sudden/gradual spike/increase in your levels of blood sugar. A study was conduccted that showed that the consumption of kala chana after a meal can significantly decrease the possibility of rise in your blood sugar level by upto 36%.
Decreases the Risk of Heart Disease
Kala chana or black chickpeas contain certain minerals including magnesium and potassium which helps prevent the increase in your BP (blood pressure). High BP or Hypertension is one of the major factors that can put your heart at risk of developing several heart diseases. Other factors that might affect your to heart health can be low-density lipoproteins and triglycerides. These are balanced and taken care of by the soluble fibres that are present in black chickpeas.
Prevention of Cancer
Kala chana or black chickpeas facilitates the fatty acid production. Fatty acids are also known as butyrate. Butyrate helps aid the reduction of an inflammatory process occurring in your colon cells, therefore they can help decrease your risk of developing cancer of the colon. A plant compound named saponin is present in the kala chanas which also helps to inhibits the uncontrolled growth of cancer cells. Vitamins and minerals are present in kala chana which helps reduce the risk developing cancer of the lungs and breasts.
Management of Type II Diabetes
Kala chana has variety of blood sugar regulating properties which is provided by the key characteristics and components of black chickpeas or kala chanas including:
- Dietary fibres
- Zinc
- Protein
- Low glycemic index (GI)
- Vitamin B
- Magnesium
Improves Brain Health
Kala chana or black chickpeas are a great source that contains choline. Choline is one of the key nutrients used in the chemical messengers production including neurotransmitters. The rich magnesium content present in the black chickpeas or kala chana also helps in improving the nerve functions. Other minerals present in kala chanas including magnesium, selenium, and zinc can also help in preventing depression and anxiety.
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Takeaway
Kala chana or black chickpea is an inexpensive and healthy food source that provides the appropriate nutrition to your body and helps prevent certain major disorders including diabetes, cancer, heart, and brain diseases. Kala chana contains innumerable health benefits, therefore, make sure that you include them in your diet daily to grab the overall benefits.
Frequently Asked Questions Related Kala Chana Nutrition
How should I consume kala chana?
Black chickpeas or kala chana can be consumed in various forms
- Simply boiling it
- Soaking it in water overnight.
- Kala chana to your dishes
- In the form of a salad.
Which form of kala chana has less calories?
100 gm of boiled kala chana has 378 calories. Whereas 10gm of soaked black chana contains calories counting 300 cal.
Can kala chana help in weight loss?
Yes, kala chana contains dietary fibers in rich amounts which can help in weight loss. The dietary fibers present in kala chana makes you feel full for more duration of time and therefore helps to reduce your appetite and weight.
