Protein in Chana: Over-all Health Benefits and Nutritional Value

Chana, or chickpeas, are a staple in Indian households, commonly used to create delicious curries, stews, and stir-fry dishes. They are enriched with plant-based protein and act as the perfect meat alternative. They are also abundant in fiber, vitamins, and minerals, making them a great addition to any weight loss diet. Soaked chickpeas are an excellent source of complex carbs that give the body a steady supply of energy, which helps you stay energized throughout the day without snacking or consuming additional calories. In this article, we will take a deeper look into the protein value of chana in various forms and how they impact the body.  

How Much Protein Is In Chana?

Every 100 gms of chana has about 19 gms of protein. Chana is a fantastic plant-based protein source which makes them a great addition for anyone who avoids meat. Besides its high protein content, roasted or boiled chana makes one of the healthiest low-calorie snack options that you can incorporate into your regular diet to maintain weight. 

Nutritional Value Of Unsoaked Chana

Besides the protein in chana, it is also a rich source of minerals like manganese, phosphorus, iron, and copper as well as vitamins like B6, C, folate, niacin, thiamin, and riboflavin. The abundance of nutrients in chana helps improve the health of the skin, hair, and nails as well as strengthen the immune system, increase muscular mass, and control diabetes.

Here’s the nutritional value of unsoaked chana (per 100gms)

Nutritional Value Of Soaked Chana (per 100gms)

Soaking chana in water changes its nutritional characteristics. The following table lists the nutrients found in 100 grams of soaked chana.

You can soak chana overnight in water, and eat it the next day - you can have it plain or with a salad and a little dressing.

Nutritional Value Of Boiled Chana (per 100gms)

While boiling, chana keeps most of its nutrients and becomes easier to digest. Adding cooked chana to your diet has several health advantages. Here’s the boiled chana protein content and overall nutritional value.

Benefits of Chana 

Dietary fibers delay the digestive process which helps you feel full for longer. Water dissolves soluble fiber into a gel-like substance that slows down digestion, helps suppress hunger, and keeps people from overindulging, helping you control your diet. Additionally, the high protein in chana raises appetite-suppressing hormone levels.

Chana is a wholesome and nutrient-dense addition to a diet for weight loss. Its high protein and fiber content, along with other essential nutrients may improve weight management by decreasing appetite and raising feelings of fullness. In addition, chickpeas are enriched with dietary fiber, particularly the soluble fiber known as raffinose. Beneficial gut bacteria break down this fiber, allowing the colon to digest it gradually. Research indicates that incorporating more chickpeas into your diet can promote smoother and regular bowel movements, improving gut health.

There is less sugar in chana, making it ideal for controlling blood sugar levels after meals. High fibre and protein in chana slow down the rate at which carbohydrates are absorbed by the body and aid in preventing sudden blood sugar spikes. This also helps in further regulating blood sugar levels.

Chana's potassium and magnesium content plays a crucial role in reducing blood pressure, a significant risk factor for various cardiac conditions. Additionally, chana aids in lowering blood cholesterol levels by impeding the absorption of cholesterol in the blood. It also assists in managing the lipid content in the blood, including cholesterol and other fats. Beyond that, poor gut health can contribute to heart problems, but the butyrate found in chana promotes metabolic health and supports gut well-being.

Conclusion 

The abundance of fiber, vitamins, minerals, and protein in chana makes it an exceptional addition to any diet, offering a wide range of health benefits. It is essential for various aspects of well-being and has numerous health benefits, from aiding weight loss by controlling cravings and appetite to maintaining overall gut health. Eating chana is also known to help regulate blood sugar levels and lower heart-related risks. Whether consumed soaked, providing a different nutrient profile, or as a low-calorie, high-fiber snack, its benefits remain consistent. 

References: 

1. https://redcliffelabs.com/myhealth/food-creative/kala-chana-nutritional-value-per-100g-protein-count-nutrition-facts-health-benefits/ 
2. https://www.researchgate.net/publication/267716018_Nutritional_quality_of_roasted_and_pressure-cooked_chickpea_compared_to_raw_Cicer_arietinum_L_seeds 
3. https://www.researchgate.net/publication/230731671_Nutritional_Quality_and_Health_Benefits_of_Chickpea_Cicer_Arietinum_L_A_Review 
4. https://pubmed.ncbi.nlm.nih.gov/11718588/ 
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5336455/