Have you ever been to gym? Then your trainer might have recommended you eating sprouted chana and roasted chana as this is the snack that comes with amazing health benefits including weight reduction. Yes, you heard it right. Roasted chana has amazing properties that help you lose weight with its great nutritional value.
Other names for roasted gram
The roasted chana is known all over the world with variety of names:
- Roasted Gram in simple English
- Brown chickpeas
- Kaabuli Chana
- Kaala Chana
- Black Bengal Gram
- Whole Black Chana
How is roasted chana good for weight loss?
Before thinking about losing weight with nutritious food, you must understand one fact for sure. You cannot relate weight loss to starving. The weight loss is about eating right while maintaining a proper calorie deficit. Yes, in order to lose weight, you must eat healthy food and burn more calories than you can consume. If you follow this rule, nothing in this world can stop you from slimming down.
Now, let’s come to the point. How roasted chana does helps you in losing weight. Well, it has many properties that vitalize your body functions that affect the whole weight loss process. Let’s check what they are:
Low Calorific Value
A roasted black gram is a light snack and contains considerably low calories. Its consumption will lead to low calorie consumption every day, which is a huge attribute for leaning down.
How much calories does roasted chana contain?
Basically, there are 40-50 calories in roasted chana. Therefore, you can eat 100-200gms of roasted chana as a snack without getting any fatter.
Rich in Fiber and Protein
You must know that both fiber and protein are essential nutrients for weight loss. They improve your metabolism and prevent the digestive problems for happening. If you eat one cup of roasted chana in a day, you will probably consume half of your daily protein and fiber body needs, and that too without consuming calories. Isn’t that just great?
Brown chickpeas are a great food for people with diabetes as their glycemic index it quite low. Therefore, it maintains the good glucose level in your body and essential for keeping it healthy.
According to nutritionist Archana Singh, Roasted Chana does not only help you lose weight, but is extremely good for your overall health as it contains high amounts of iron, vitamin and proteins.
Roasted Chana Nutrition
|Total Fat||3 g||Potassium||0 mg|
|Saturated||0 g||Total Carbs||27 g|
|Polyunsaturated||1 g||Dietary Fiber||8 g|
|Monounsaturated||1 g||Sugars||5 g|
|Trans||0 g||Protein||9 g|
Roasted Chana Recipe for Weight Loss
Roasted Chana aka Bhuna Chana is a very easy snack to make. Let me share my roasted chana recipe with you.
Ingredients you need to make roasted gram at home:
- Black Gram
- Water to Soak
- Soak the black gram in water for 7 hours at least or overnight.
- Drain the water and add fresh water. Leave them to boil for 20-25 minutes.
- Once your chanas are cooked, drain them completely and dry them with the help of a towel.
- Roast the chana in pre-heated oven for 20 minutes at 400F
- Leave them on room temperature to cool down.
- Roast them again for 15-20 minutes and they are ready.
Weight-watchers must add roasted chana to their diet plan to keep their weight under check and blood glucose levels under control.
What are other ways to consume roasted chana?
Well, a roasted chana can be consumed by making the flour and making the sattu drink. Sattu drink is considered to be very healthy especially in summers as it is very refreshing.
How to make Sattu Drink?
The steps below will guide you towards making the sattu drink:
- Take roasted chanas and grind them together to make chickpeas flour.
- You can store this flour in an air-tight container.
- Now, for making the drink, take a glass of water, 2 teaspoons of chickpea flour, and mix them together.
- Add lemon, mint, and honey for taste.
- Serve this drink chilled.
Can we eat boiled chana or sprouted chana for weight loss?
Definitely yes, the boiled gram and sprouted gram both are very beneficial for weight loss and overall health. If you do not feel like roasting a chana at time, you can make sprouts out of them or eat right after boiling. When you boil the chana, just make sure that you do not throw out its water as the water cater contains a lot of essential minerals too.
How much roasted chana should you eat in a day?
You can eat a bowl of roasted chana every day. As you should have the snacks twice in a day, you can eat roasted chana as evening snack. In the morning, try to include the snacks that have different nutritional value than roasted chana. It will give you a more balanced diet.
Who should not eat roasted chana?
If you’re a person who suffers bloating from time to time, then you must not eat too much of roasted chana. However, you can munch them once or twice a week. That will not cause you any problems. Just make sure you never eat them in access as it can worsen the bloating situation.
Other Health Benefits of Roasted Chana
Apart from being an ideal snack for weight loss, roasted chana has many other health benefits too. These health benefits include:
- Roasted chana is a great immunity booster food. It helps you strengthen your immune system and provides prevention from the maladies.
- It lowers the risk of breast cancer by regulating the hormone levels in women.
- If you are suffering through deficiency of blood, then consuming roasted chana daily can solve the problem for you.
- Roasted chana is very good for your blood pressure.
- They also promote the heart health.
Remember that snacks are an important part of our diet plan. Never skip the snacks and keep adding the variety of snacks to get all the essential nutrients for your body.