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Last updated on December 19th, 2024
Chana is one of the oldest legumes known to mankind. It is particularly popular in India, Europe, Northern Africa, and Mediterranean countries. Chana serves as a major and cost-effective source of protein, making it a valuable alternative to animal protein. It is further categorized into three main types: desi/kala chana, Safed/Kabuli chana (chickpeas), and chana dal. These distinctions are based on seed size, color, and taste, contributing to the diverse culinary applications of Chana. Given its nutritious profile, Chana proves to be a valuable component in managing diabetes. Let’s see how chana is good for diabetes.
Types of Chana
Chana, also known as chickpeas, is a versatile legume that comes in various types, each with unique nutritional profiles and uses. From the robust black chana to the creamy white Kabuli chana, these variants are staples in many cuisines. Each type offers distinct flavors, textures, and health benefits, making chana a popular choice for various dishes.
1. White Chana
Known as Chickpea or Bengal gram in English, White Chana is a nutritional powerhouse cherished by Indians. Beyond its delightful taste, it proves to be a valuable addition to a healthy diet. According to the Cleveland Clinic, one of the notable benefits of white chana is its contribution to weight loss due to its high fibre content.
2. Kabuli Chana
Considered one of the earliest cultivated legumes, Kabuli Chana stands out with its small, hard, knobby appearance resembling a wrinkled hazelnut. Its nutty and creamy flavor, firm texture, and minimal fat content make it an incredibly versatile ingredient. Whether featured in salads, stews, or curries, Kabuli Chana adds a distinct touch to dishes, making it a kitchen favorite.
3. Chana Dal
Chana Dal, often referred to as baby chickpeas, takes the form of split lentils and holds a special place in Indian cuisine. Beyond its popularity, it’s recognized for its high nutritional value and delightful taste. Used in both sweet and savory dishes, it’s no wonder this split lentil finds its way into a diverse range of recipes.
Chana Nutritional Value
The nutritional value of Chana varies according to the type.
- Black Chana: Rich in protein, fiber, iron, folate, and antioxidants, with 130 calories per serving.
- Roasted Chana: A crunchy snack with approx 400 calories per 100 g serving, providing 18 g of protein, 56 g of carbohydrates, and essential nutrients like calcium and iron.
- Boiled Chana: Offers 195 calories per 150 grams of serving, making it a nutritious addition to various dishes.
- White Chana: With 164 calories per serving, it serves as a versatile source of protein and other essential nutrients.
- Dal (Lentils): A low-fat source of protein (4.2g) and dietary fiber (13g), with with minimal saturated fat (0.6g) and cholesterol (0 mg), making it a healthy choice for balanced nutrition.
| Type of Chana | Calories (per 130g serving) | Protein (g) | Fiber (g) | Iron (mg) | Folate (mcg) | Antioxidants |
|---|---|---|---|---|---|---|
| Black Chana | 130 | 7.8 | 6.2 | 2.5 | 150 | High |
| Roasted Chana | 70 (per 20g serving) | 4 | 8 | 1 | 18 | Moderate |
| Boiled Chana | 141 | 7.7 | 5.9 | 2.2 | 130 | Moderate |
| White Chana | 164 | 8.7 | 5.4 | 3.1 | 160 | Moderate |
| Chana Dal | 300 | 7.6 | 13.2 | 2.3 | 120 | Moderate |
Read More: Are Peas Good for Diabetes?
Is Chana Good for Diabetes?
Yes, chana (chickpeas) is highly beneficial for people with diabetes. Chana has a low glycemic index (GI), meaning it causes a slower rise in blood sugar levels, making it a great food choice for managing diabetes. It is rich in dietary fiber, particularly soluble fiber, which helps regulate blood sugar levels by slowing the absorption of glucose into the bloodstream.
Additionally, chana is a good source of plant-based protein, which supports muscle health and provides sustained energy without spiking blood sugar. The complex carbohydrates in chana are digested gradually, preventing sudden glucose fluctuations.
Moreover, its nutrient-rich profile, including magnesium, potassium, and antioxidants, supports overall metabolic health, reducing the risk of diabetes-related complications. Whether eaten as roasted snacks, in curries, or salads, incorporating chana into a balanced diet can help manage blood sugar effectively and promote long-term health.
How Is Chana Good For Diabetes?
Chana proves to be an excellent addition to a weight loss diet, offering various benefits that contribute to effective weight management.
1. Promotes Satiety:
Chana helps curb hunger and promote a feeling of fullness, which is crucial for weight loss. Research from NCBI indicates that legumes, like chana, can keep you satisfied for longer periods, reducing overall calorie intake and supporting weight loss.
2. Rich in Protein:
Mayo Clinic Health System says that chickpeas are high in protein and beneficial for building and maintaining muscle mass. Increased muscle mass contributes to a higher metabolism, aiding in weight loss. The proteins in chana not only provide energy but also help maintain fullness, boost metabolism, and reduce cravings, all of which are essential for weight loss.
3. High in Fibre:
Chana is good for health and is an excellent source of both soluble and insoluble fiber. Dietary fiber plays a crucial role in weight loss by slowing down digestion, reducing hunger, and improving waste expulsion from the intestines. The fiber in chickpeas contributes to prolonged feelings of fullness, ultimately reducing food intake.
4. Low in Fat:
According to WebMD, chickpeas only have 4 grams of fat per serving. Cooked chickpeas are a low-fat option for those aiming to lose weight. This makes chana an ideal choice compared to other protein sources, helping in calorie control for effective weight management.
5. Contains Good Fats:
Chana dal contains a significant proportion (70%) of healthier fats, including polyunsaturated and monounsaturated fats. These fats do not contribute to weight gain and may even aid in weight loss. Studies suggest that these fats can improve heart health and contribute to anti-inflammatory processes.
6. Low Glycemic Index:
Chickpeas have a low glycemic index of 28, leading to slow absorption and digestion. This characteristic prevents rapid spikes in blood sugar levels, helping to prevent cravings and overeating, thereby supporting weight loss.
7. Rich in Antioxidants:
Chana is rich in antioxidants, particularly flavonoids, and is known for its anti-inflammatory properties. Research from NCBI suggests that these antioxidants can contribute to overall health and may aid in the weight loss process.
Chana is good for weight loss, and incorporating chana into your diet, whether in soups, stews, or curries, can be a flavorful and nutritious way to support your weight loss journey.
8. Regulation of Blood Sugar Levels
WebMD says that low glycemic index of chana makes it an ideal component for regulating blood sugar levels, especially in the post-meal period. Including chana in meals can contribute to a more stable and controlled blood sugar response.
Read More: Is Rice Good For Diabetes?
Other Health Benefits
1. Chana for Overall Health:
Chana offers a multitude of health benefits that extend beyond weight management and diabetes control. Its nutritional profile makes it a valuable addition to promote overall well-being.
- Rich in Nutrients: Chickpeas are packed with essential nutrients, including vitamins, minerals, and antioxidants. These nutrients contribute to the body’s overall health and support various physiological functions.
- Heart Health: The fiber, potassium, and magnesium content in chana contributes to heart health by helping regulate blood pressure and cholesterol levels. These factors play a crucial role in preventing cardiovascular diseases.
- Digestive Health: The high fiber content in chickpeas aids in maintaining a healthy digestive system. It promotes regular bowel movements, prevents constipation, and supports gut health.
- Energy Boost: Chana’s combination of complex carbohydrates and protein provides a sustained release of energy, making it an excellent choice for maintaining energy levels throughout the day.
2. Roasted Chana Benefits for Skin:
Roasted chana, in particular, brings additional benefits to the skin.
- Antioxidant Properties: Roasted chana is rich in antioxidants that help repair cellular damage, protecting the skin from oxidative stress. This can contribute to a healthier and more youthful appearance.
- Moisturization: The antioxidants in roasted chana, along with its zinc content, contribute to moisturizing the skin. This can be especially beneficial in preventing dryness and maintaining skin hydration.
- Anti-Aging: The combination of magnesium and zinc in roasted chana may help reduce fine lines, spots, and wrinkles. It enhances the elasticity of the skin, preventing signs of premature aging.
- Acne Prevention: Zinc in roasted chana plays a role in regulating oil production, potentially preventing acne and promoting clearer skin.
3. Roasted Chana Benefits for Hair:
Roasted chana provides specific benefits for hair health.
- Iron Content: The iron in roasted chana can contribute to preventing hair loss by supporting proper blood circulation to the scalp.
- Vitamin B6 and Zinc: These nutrients in roasted chana help strengthen hair strands and promote growth, contributing to overall hair health.
Read More: Indian Diet for Diabetes Reversal.
Ways to Consume Chana for Diabetes
The benefits of Roasted Chana can be experienced in the following ways:
- As a standalone snack.
- Sprinkled with a dash of spices like cumin, chaat masala, or black salt for added flavour.
- Tossed into salads for a crunchy and protein-packed topping.
Ways to Enjoy Boiled Chana Benefits:
- In salads for added texture and protein.
- As a base for chaat
- Tossed with vegetables and spices for a flavorful stir-fry.
Soaked Chana Benefits:
Soaking chana before consumption enhances its nutritional benefits and eases digestion. Soaking reduces anti-nutrients, making it easier for the body to absorb essential nutrients. Soaked chana is gentler on the digestive system, reducing the likelihood of bloating or discomfort.
Drinking Soaked Chana Water:
The water in which chana has been soaked can also offer health benefits. Soaked chana water is a refreshing and hydrating beverage. The water absorbs some nutrients from the chana during soaking, providing a mild infusion of vitamins and minerals.
Ways to Enjoy Soaked Chana:
- As a topping for yogurt or oatmeal.
- Blended into a smoothie for added nutrition.
- In soups or stews for a hearty and nutritious addition.
The benefits of eating chana can be incorporated into various dishes, such as roasted, boiled, or soaked chana. This allows for a diverse and enjoyable approach to including this nutritious legume in a diabetes-friendly diet.
(FAQs) Frequently Asked Questions
Eating chana daily provides a range of health benefits, including being a rich source of protein, fiber, vitamins, and minerals. It supports weight management, improves digestion, and provides sustained energy.
Roasted chana can be a good choice for individuals with diabetes. Its lower glycemic index provides a slow release of glucose, aiding in better blood sugar control.
Yes, chana is considered good for diabetes. With its low glycemic index and high fiber content, it can be a suitable choice for managing blood sugar levels.
Soaked chana water may contain leached nutrients and can be a hydrating beverage. While it may offer some vitamins and minerals, it’s essential to note that the amounts might be relatively small.
Absolutely! Chana is a nutrient-dense food, providing essential nutrients like protein, fiber, vitamins, and minerals, contributing to overall well-being.
Yes, yellow chana is considered good for diabetes due to its lower glycemic index, providing a gradual release of glucose and aiding in blood sugar management.
Kabuli chana can be beneficial for weight loss. The combination of protein and fiber helps maintain satiety and supports a weight management diet.
While roasted chana is a healthy snack option, overconsumption may lead to an excess intake of calories. It’s crucial to enjoy it in moderation as part of a balanced diet.
Bhuna chana can be a nutritious snack during pregnancy. It provides protein, iron, and other essential nutrients important for both maternal and foetal health.
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