Eating roasted grams, also known as roasted chana, provides numerous health benefits due to their high protein and fiber content. These nutrients help manage weight by reducing appetite and promoting a feeling of fullness, which can lead to lower calorie intake. Additionally, they are low in calories themselves, making them a healthy snack choice for those looking to lose or maintain weight.
They are rich in essential vitamins and minerals, including iron, calcium, magnesium, and potassium. These nutrients contribute to various health benefits, such as strengthening bones, supporting heart health, and regulating blood pressure. The magnesium and potassium in roasted chana help lower the risk of cardiovascular diseases by maintaining healthy blood pressure levels and improving overall heart function. Roasted chana helps reduce the risk of heart disease due to its high fiber content, which helps lower cholesterol levels in the blood. This makes it not only a tasty but also a highly nutritious snack option. Some benefits of roasted gram are given below;
1. Full Of Plant Protein
It is also known as roasted chana, is a powerhouse of plant-based protein, making it an excellent choice for vegetarians and vegans. Consuming roasted chana provides essential amino acids required for muscle repair and overall body function. Each serving of roasted grams is low in calories but high in protein, promoting satiety and aiding weight management. This nutritious snack also contains essential vitamins like iron, calcium, supporting various bodily functions and contributing to overall health.
2. May Help With Weight Loss
It can aid in weight loss due to its high protein which promote a feeling of fullness and reduce overall calorie intake. This helps to improve digestion and prevent constipation, while the protein supports muscle maintenance and boosts metabolism. Low in calories, roasted grams are an excellent snack for those looking to manage their weight without compromising on nutrition. Additionally, they help control blood sugar levels, reducing hunger pangs and preventing overeating.
3. May Regulate Blood Sugar Levels
Roasted chana can help regulate blood sugar levels by slowing the absorption of carbohydrates. This gradual absorption prevents spikes in blood sugar, promoting steady levels throughout the day. Additionally, roasted gram’s low glycemic index makes it an ideal snack for managing diabetes and maintaining overall blood sugar health. By keeping blood sugar levels stable, roasted gram helps reduce the risk of developing diabetes-related complications.
4. May Aid Digestion
Roasted chana can aid digestion. It helps regulate bowel movements, preventing constipation and promoting overall digestive health. Additionally, it roasted gram take longer to digest, which supports a healthy digestive process by slowing down food movement through the digestive tract. This slower digestion also allows better nutrient absorption and reduces the risk of digestive disorders.
5. May Prevent Certain Diseases
Roasted chana can help prevent various diseases. They contain antioxidants which combat oxidative stress, potentially reducing the risk of chronic diseases such as heart disease and diabetes. Additionally, the high fiber content supports digestive health, lowering the likelihood of colon cancer. These legumes also have anti-inflammatory properties, which can help in managing conditions like arthritis. By including roasted grams in your diet, you can leverage their protective effects against multiple health issues.
6. May Enhance Bone Health
Roasted chana is rich in essential minerals such as calcium, and phosphorus, which are vital for maintaining strong and healthy bones. These work together to improve bone density and prevent conditions like osteoporosis. Regular consumption of roasted grams can contribute to overall skeletal strength and reduce the risk of fractures, especially in older adults. Including roasted grams in your diet ensures that your bones receive the necessary nutrients for optimal health.
7. May Help During Pregnancy
During pregnancy, the nutritional needs of a woman increase, and roasted chana can be an excellent addition to the diet. They are a great source of protein, iron, and folate, which are crucial for the healthy development of the fetus. Folate, in particular, is essential for preventing neural tube defects. The high fiber content also helps in managing common pregnancy-related issues like constipation. Roasted chana provide a nutritious, easy-to-digest option for expecting mothers.
8. May Benefit The Skin
It can contribute to healthier skin due to their rich content of vitamins and minerals, including vitamin C, zinc, and magnesium. These help in collagen production, which maintains skin elasticity and reduces the appearance of wrinkles. The antioxidants present in roasted grams also protect the skin from damage caused by free radicals and environmental stressors. Regular consumption can result in a clearer, more youthful complexion.
9. May Promote Male Sexual Health
Roasted chana is believed to enhance male sexual health by providing essential minerals like zinc, which play a crucial role in maintaining testosterone levels. These minerals can help improve sperm quality and fertility. Additionally, the protein content supports overall physical health and stamina. Incorporating roasted grams into the diet may contribute to better reproductive health and increased energy levels in men.
10. Easy To Add To Your Diet
It is incredibly versatile and easy to incorporate into various dishes. They can be eaten as a snack, added to salads, or used in soups and stews for an extra nutritional boost. Their crunchy texture and nutty flavor make them a popular choice for both savory and sweet recipes. Convenient and ready-to-eat, they are a simple way to enhance your diet with essential nutrients and health benefits.
Roasted Grams – Nutritional Information
It is highly nutritious and offer a variety of health benefits. A typical serving size of 100 grams of roasted chana contains approximately 364 calories, 19 grams of protein, 6 grams of fat, and 61 grams of carbohydrates, including 17 grams of dietary fiber. They are good source of protein, comparable to meat, making them a great option for vegetarians. They are also rich in essential minerals such as iron, magnesium, and phosphorus, and they provide a significant amount of folate and other B vitamins.
These legumes are low in fat and sodium, which makes them heart-healthy. The high fiber content aids digestion and helps in managing weight by promoting a feeling of fullness. Additionally, roasted grams have a low glycemic index, which means they are beneficial for blood sugar control. They also contain antioxidants that help combat oxidative stress and reduce the risk of chronic diseases.
Potential Side Effects Of Roasted Gram
While roasted grams offer many health benefits, they can also have potential side effects if consumed excessively. One of the primary concerns is digestive discomfort due to their high fiber content. Overeating fiber can cause bloating, gas, and stomach pain. Individuals with pre-existing digestive issues like irritable bowel syndrome (IBS) or chronic constipation may find these symptoms exacerbated by high fiber intake.
Additionally, those with conditions like gout or high uric acid levels should avoid roasted chana, as they can worsen these conditions. People with kidney stones or other renal issues should also exercise caution. Moreover, individuals with chickpea allergies or intolerances may experience adverse reactions such as nausea, vomiting, abdominal pain, or skin itching.