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We all pursue health trends, from kale smoothies and chia pudding to avocado toast and beyond. But what if one of the most potent foods for your body has been quietly waiting in your kitchen all this time? No attention, no social media buzz, just genuine and nourishing goodness.
Say hello to black chickpeas, also known as Kala Chana. While these small, earthy beans might not seem instantly appealing, they are packed with nutrition. High in protein, fibre, iron, and essential minerals, they have been a staple in Indian homes for centuries, keeping people energetic and healthy. Let's explore why black chickpeas (Kala Chana) should be regularly in your meals.
Black Chick Peas: A Versatile Ingredient For Healthy Living
Kala Chana, or black chickpeas, is a widely known Indian channa. It is a powerhouse of protein, fibre, vitamins, and minerals. Black chana has excellent nutritional value and can benefit health, especially when consumed daily. They support everything from muscle health and digestion to energy level to blood sugar control. Naturally low in fat and high in nutrition, this humble superfood proves that you don't need anything fancy to eat healthy, just the right ingredients packed with absolute power.
Nutritional Value of Black Chana
Kala chana or black chickpeas are a nutritious addition to your daily diet. The 100 g of black chick peas nutrition value is given in the table below:
| Nutrition | Value |
|---|---|
| Protein | 20 g |
| Dietary fibre | 12 g |
| Carbohydrates | 63 g |
| Fat | 6g |
| Calcium | 57 mg |
| Iron | 4.31 mg |
| Potassium | 718 mg |
| Calories | 378 cal |
Benefits of Black Chana In Your Overall Health
Don’t be deceived by their rough appearance; black chickpeas are among the power-packed ingredients that quietly work wonders for your body. Kala chana is a staple in traditional diets for strengthening bones, boosting stamina, and more. If you are wondering, "What is black chana good for?" Here are some practical health benefits of eating kala chana:
Helps Manage Weight
Kala chana can be a great food source for losing weight. The dietary fibres and protein provide a lasting feeling of fullness, which helps reduce unhealthy snacking and excess calorie intake.
Kala Chana Benefits for Skin
Kala chana is not just for the body, but also for skin health. Its rich zinc and antioxidant profile combats acne, aids collagen production, and helps maintain a fresh and clear complexion.
Helps in Increasing Blood Volume
Kala chana is rich in iron and folate, two essential nutrients that support healthy red blood cell production. Regular consumption can help improve haemoglobin levels, making it particularly beneficial for those dealing with anaemia and low blood volume. It is also a natural way to enhance oxygen circulation in the body.
Strengthens Bones and Joints
Kala chana is rich in calcium, magnesium, and phosphorus, which are essential for bone health and joint flexibility. Regular consumption can enhance bone density and reduce the risk of arthritis or weakness as one ages. It provides a simple way to keep your bones strong naturally.
Reducing Cholesterol
Black chana is high in soluble fibre, aiding in the binding of excess cholesterol and lowering LDL cholesterol levels. Studies indicate that the dietary fibre content in black chana is significantly more effective than in other legumes.
Beneficial for Pregnant Women
Kala chana (black chickpeas) is a great addition to pregnant women's diets because of its high iron content, which aids in preventing anaemia. It also provides protein, fibre, and folate, all vital nutrients for a healthy pregnancy and lactation. However, it should be consumed in moderation to prevent digestive issues.
Good for Hair
Kala Chana is an excellent source of vitamin B6 and zinc, both essential for strong hair growth. These minerals are crucial for building protein in the hair follicles, further strengthening hair.
Decreases the Risk of Heart Disease
Black chana is high in fibre, potassium, and magnesium, making it valuable for heart health. These nutrients improve blood circulation and reduce bad cholesterol (LDL). Additionally, the soluble fibres found in chickpeas help manage triglycerides and low-density lipoproteins, which contribute to heart disease.
Control Blood Pressure
Rich in potassium, magnesium, and fibre, Kala chana (black chickpeas) can help manage healthy fluid balance. It relaxes blood vessels, which can naturally regulate blood pressure levels. A small regular change in diet can make a big difference in overall health.
Prevention of Cancer
Black Chana is rich in antioxidants, fibre, and phytonutrients that combat inflammation and protect cells from damage. The plant-based compound saponin in kala chana also helps prevent the growth of cancerous cells. Additionally, the vitamins and minerals found in kala chana lower the risk of lung and breast cancer.
>> Also Read: 5 Vegetarian Sources of Protein
Real-Life Benefits of Eating Black Chana
In our fast-paced lives, finding nourishing food that we can easily incorporate into everyday meals can be challenging. That's where black chana, or black chickpeas, comes in: simple, affordable, and surprisingly powerful. Discover the remarkable benefits of eating black chana for various individuals and methods:
Black Chana Benefits for Elderly Individuals
Black chana (chickpeas) offers many benefits for elderly individuals. Its rich protein, fibre, and mineral content can enhance bone health, aid digestion, and boost heart health. Additionally, it supports brain function and helps manage blood sugar levels, making it a fantastic choice for age-related concerns. Black chana is an excellent addition to a senior's diet, as it is easy to digest and nutritious.
Black Chick Peas Nutrition for Breastfeeding Women
Black chickpeas serve as a nutrient-rich food that offers benefits for breastfeeding mothers. They are a good source of protein, fibre, iron, and folate, vital for the mother's health and the baby's growth. Nonetheless, eating them in moderation is advisable to avoid possible digestive issues.
Black Chana Benefits for Males
Black chana (Kala chana), or black chickpeas, provide several health benefits for men, including enhanced muscle growth and repair due to their high protein content, support for weight management through their fibre content, and likely beneficial for male reproductive health. Furthermore, it contributes to overall well-being by enhancing digestive and cardiovascular health and lowering cholesterol levels.
Black Chana Health Benefits for Children
Black chana (black chickpeas) provides numerous health benefits for children, including improved digestion, a boost to the immune system, and increased energy levels. It is an excellent source of protein, fibre, and essential minerals like iron and folate, vital for healthy growth and development.
Benefits of Eating Soaked Kala Chana in the Morning
Eating soaked black chickpeas (kala chana) in the morning provides multiple health benefits, such as enhanced digestion, an energy boost, and possible weight management. Soaking the chickpeas overnight increases nutrient absorption. The high fibre content in the soaked kala chana supports detoxification and promotes clearer skin by eliminating toxins.
Fun Fact: In Ayurveda, black chickpeas are regarded as sattvic, promoting purity of both body and mind. They are believed to enhance vitality and digestion. Ayurveda states that Kala Chana is superior to the white or Kabuli chana variety, as it helps balance the vata, kapha, and pitta doshas.
How To Cook Kala Chana?
Here are simple and delicious ways to add black chickpeas' nutritional benefits to your daily routine:
Ingredients:
1 cup of Kala Chana, soaked for either overnight or 8 hours.
Method:
STEP 1: Rinse the soaked chana thoroughly.
STEP 2: Add the soaked chana and 2 cups of water to a pressure cooker.
STEP 3: Cook until you hear 7 to 8 whistles.
STEP 4: Switch off the stove and allow it to cool.
STEP 5: Drain the boiled chana to remove the excess water once cooled.
STEP 6: You can eat it as is or use it in your preferred recipe.
How to Add Black Chickpeas to Your Daily Diet?
Kala Chana (Black Chickpeas) is quite versatile and easy to include in your daily diet, whether you're eating healthy, managing health goals, or want to add more nutritious food to your meals. Kala Chana also holds religious significance for Hindus.
On auspicious days such as Ashtami or Navmi Navratri and during festivals, soaked Kala Chana is exchanged among women as it is believed to bring prosperity. Due to its numerous health benefits, medical professionals highly recommend kala chana for overall well-being. Here are simple and delicious ways to add black chick peas nutrition to your daily routine:
- Traditional Black Chana Salad (Sundal).
- Kala Chana Chaat.
- Kerala Kadala Curry.
- Boiled Kala Chana as a Morning Snack.
- Add to Salads or Grain Bowls.
- Kala Chana Patties or Cutlets.
- Roasted Kala Chana For Evening Snack.
Side Effects of Black Chana
While Kala chana is incredibly nutritious, eating it in significant amounts or without preparation can cause bloating, gas or stomach discomfort, especially for sensitive digestion. Since it is high in fibre and carbs, soaking it overnight and cooking it well can help reduce these effects. Some people may experience allergic reactions after consuming chickpeas.
Symptoms of such allergies can be itching, swelling, hives, nausea, diarrhoea, trouble swallowing and more. If you suffer from these reactions after eating Kala Chana, see a doctor immediately. People with kidney issues or on a low potassium diet should also consume it in moderation, as it contains a good amount of potassium and phosphorus.
Small Bean and Big Power!
Adding black chickpeas to your daily diet is more than a nutrition upgrade. It's a step towards better heart health and digestion, and can even reduce the risk of chronic illnesses such as diabetes and high cholesterol. However, while a healthy diet minimises risks, it doesn't ensure protection from unexpected health issues.
This is why having reliable health insurance matters. With Care Health Insurance, you address medical expenses and prepare for lifestyle-related diseases that may arise despite your best efforts. Staying healthy starts with the kitchen, but staying protected starts with smart choices, including health insurance coverage.
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
