16 Jun Roasted Chana for Weight Loss and Its Health Benefits
Today we will talk about weight loss with roasted Chana.
The weight loss is all about eating healthy foods without starving yourself. The best approach towards dieting is ingesting the healthy snacks that are high in fiber content. Such snacks will not only help you in managing weight but also helps in losing weight effectively. One such snack is roasted chana.
The roasted chana, also known as whole black grams,black Bengal gram, brown chickpeas, Kala Chana, Kabuli chana etc., is one of the most popular snacks eaten in India. It is an amazing source of protein, fiber, minerals, folate, and fatty acids that promote good health in numerous ways. Roasted chana is also very low in calories and can satisfy the hunger with slight consumption.
Now the question is…
How does roasted chana help in weight loss and keep it off?
Roasted grams are unarguably one of the healthiest snacks in the world because they have a lot to offer when it comes to reducing obesity and healthy lifestyle. They come packed with protein and fiber, which is considered as the vital components for shedding off the extra pounds.
Let’s see how roasted chana helps in reducing weight:
Low in Calories
The key to weight loss is maintaining the right calorie deficit. Merely controlling your calorie intake can effectively help you reduce weight. If you want to lose 1 to 2 pounds every day, you must burn 500-100 more calories than the total calories you consume in a day. If you eat a fistful of roasted chana every day, you’ll consume only 46-50 calories. This way, you can satisfy your hunger by consuming fewer calories through the consumption of roasted chana.
Chickpeas have a very low glycemic index which makes it the best snack for diabetics, same way as Cinnamon used. It proactively helps in maintaining the blood glucose levels by limiting the glucose release into the bloodstream.
High in Protein and Fiber
Brown chickpeas are a great source of protein and dietary fiber which helps in controlling and reducing weight. Each cup of chickpeas contains 15 grams of protein, 13 grams of dietary fiber, which is half of the protein and fiber amount you need in a day.These fibers are well-known to keep the digestive problems at bay. They are also helpful in boosting the satiety, which means eating a cup of roasted chana will keep you full for a long time.
So, next time you ever feel hungry, don’t forget to munch some roasted chana.
How to Eat Black Chana for Reducing Weight?
If you are wondering about eating the black gram to slim down, let us tell you that here are many ways in which you can eat chana to lose weight effectively. Let’s explore these ways with the respective recipes.
Black Chana Recipes
Below are chana recipes to help you in shedding off the pounds:
1. Roasted Black Chana
The most effective way to reduce weight with black chana is by consuming it in its roasted form. In India, we also call it Bhuna Chana. Now, you might be thinking how to make it. Let’s find out:
How to make Roasted Chana or Bhuna Chana?
Follow these steps to make roasted chana at home:
- Take dry chana and soak it for 6 hours or more.
- Boil them for 15 minutes until they are tender.
- Drain them completely and dry them up with the help of a towel.
- Heat your oven to 400 F.
- Roast the chana for 20 minutes.
- Cool them for sometime.
- Roast them again for 15-20 minutes at the same temperature until they are golden and crispy.
Let them cool down at room temperature and your roasted chana is ready for consumption.
2. Sattu (Roasted chickpeas flour) drink for reducing weight
Another way to consume roasted chana is by making a sattu drink. Let’s check out how sattu drink is made for weight loss.
How to make low calorie sattu drink?
- Take the roasted chickpea and grind them to make flour. This flour is called sattu.
- Take few mint leaves and grind them too.
- Mix the chickpeas flour in cold water.
- Add salt, mint leaves, black pepper, and salt to it.
- Mix them well and your Sattu drink is ready.
Like Lauki Juice, You should consume 2-3 glasses of Sattu drink daily to speedup your weight loss process.
3. Boiled Chana
Boiled chana is also very effective in reducing weight.This is the easiest yet effective chickpeas recipe for weight reduction.
How to make boiled chana?
To make the boiled chana, soak the black grams in water overnight. Then boil them for 20-30 minutes. While boiling the black chana, you can also add a little salt if you want. Let them cool down a little bit and your boiled chana is ready for consumption.
4. Sprouted Chana for fat loss
Sprouted Chana is also considered to be very effective chana recipe for burning fat. They are also essentially good for your overall health.
How to make sprouted chana for weight loss?
- Take the black gram and soak them overnight in water.
- Drain the black gram completely.
- Take a cotton cloth or a towel to tie the soaked-up grams.
- Keep the grams tied-up in the towel in warm place for 1-2 days.
- After 1-2 days, you will get your sprouted chana ready.
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Nutritional Facts and Value of Roasted Chana
Given below is the nutritional value of roasted chana per 40 g serving:
|Sr No||Nutrients||Value per 40g|
|2||Protein||7g (15% of daily requirement)|
|3||Dietary Fibres||6g (20% of daily requirement)|
Weight loss benefits of these nutrients:
- Protein with low calories helps in keeping weight in control.
- Vitamin C helps in detoxification.
- Dietary fibers ensure overall health benefits along with fat reduction.
Other Health Benefits of Chana
The health benefits of roasted chana are not limited to just reducing weight. Let’s explore other amazing health benefits of roasted gram apart from weight loss:
1. They boost immunity and energy
Bengal gram is packed with the trace mineral manganese as well as other essential nutrients like thiamine, magnesium, and phosphorus. These minerals are known for boosting your immunity and making you stronger against the diseases. Manganese also plays a vital role in boosting your energy and keeping you active throughout the day.
2. They control the blood sugar levels
Brown chickpeas are known for having the low glycemicindex, which is responsible for releasing glucose into the blood. With a low Glycemic index, brown chickpeas control the glucose release by lowering it down and thus helping to maintain the healthy blood sugar level.
3. They regulate women’s hormonal levels
Black Bengal grams are the rich source of phytonutrients such as Phyto-oestrogens and anti-oxidants.Therefore, they help in regulating the blood levels of estrogen. This makes roasted black grams very effective in lowering the risk of breast cancer in women and providing protection against osteoporosis.
4. They prevent and treat anemia
Roasted black chana are highly recommended for menstruating and pregnant women because they are an excellent dietary source of iron and helps in the prevention and treatment ofanemia.
5. They control your blood pressure
Brown chickpeas are found to be very effective in treating hypertension as they can help in lowering your blood pressure by reversing changes occurring in the blood vessels and maintaining a good electrolyte balance.
6. They help in maintaining a healthy heart
Many studies have found that daily intake of black roasted chana is extremely healthy for your heart and it can help prevent many cardiovascular diseases. Roasted chana is rich in folate and magnesium which is helpful in strengthening the blood vessels.
The nutlike taste and buttery texture are not the only reasons to keep munching chickpeas.These benefits prove that roasted chana nutrition can be really helpful to ensure a good overall health.
Roasted Chana for Weight Gain
You might have heard that many gym trainers recommend including roasted chana in thediet in order to gain weight.
This might raise a serious concern in your minds – “Is roasted chana fattening?”
Well, you don’t have to worry about it. Yes, roasted chana can be used effectively to gain weight too, but it is not fattening at all. On the contrary, roasted chana helps in gaining the muscle weight without getting fat. This is the only reason why gym trainers recommend eating roasted chana and sprouts so that it can help them in gaining muscle mass instead of fat.
Between, I am seema, owner of this blog. Hope you guys know, I lost 28 kilo with 100% natural way at home. In this blog, I shared everything like my diet, exercise, journey, foods. So Don’t forget to check out here.
NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.