China has a variety of lentils, including chana or chickpeas. Roasted Gram or Chana is a popular snack in India that is healthy and tasty. The article discusses the benefits, nutrition, and consumption of roasted gram or chana.
[wellhealthorganic.com]: 10 Benefits of Roasted Gram or Chana
- Low in calories: Roasted chana has only 164 calories with its peel, whereas the without-peel roasted chana contains around 230-370 calories.
- High in fiber: Roasted chana with peel has 7.5 grams of fiber per 100 grams, which helps in digestion, reduces cholesterol, prevents constipation, and reduces weight.
- Rich in protein: Roasted chana is a good source of protein, and if taken with peel, it provides additional fiber as well.
- Contains iron, folic acid, and beta carotene: Roasted chana (gram) is a good source of essential nutrients, such as iron, folic acid, and beta carotene, which are beneficial for the body.
- Good for bones: Roasted chana contains calcium and phosphorus, which are good for bone health.
- Low glycemic index: Roasted chana has a low glycemic index, making it beneficial for people with diabetes.
- Versatile: Roasted chana can be consumed in various ways, such as roasted, as chana powder, or in chutneys.
- Heart-healthy: Roasted chana is safe for the heart and helps in maintaining heart health.
Nutrition of Roasted Gram
The nutrition of roasted chana depends on whether it is consumed with or without the peel. If consumed with the peel, roasted chana has fewer calories and more fiber.
It contains 164 calories and 27 grams of carbohydrates per 100 grams. Without the peel, it has more calories, with 237 calories and 58 grams of carbohydrates per 100 grams.
Roasted chana with the peel contains 2.5 grams of fat, while roasted chana without the peel contains 5 grams of fat per 100 grams.
Consumption of Roasted Chana
Here are some of the ways to consume this healthy snack which are as follow –
- Roasted chana can be consumed as a snack or as an ingredient in various dishes.
- It can be eaten as it is, or mixed with other ingredients such as onion, tomato, and cucumber for a healthy breakfast.
- Roasted chana can also be ground into a powder called chana powder or gram powder.
- It can be used to make chutney, which is a popular Indian condiment.
In conclusion, ‘Roasted chana‘ is a healthy and nutritious food that is beneficial for the heart, bones, and digestion. It is a low-calorie snack that is rich in fiber, iron, folic acid, and beta carotene. Roasted chana can be consumed as a snack or as an ingredient in various dishes. It can also be ground into a powder and used to make chutney. Those who want to lose weight can eat peeled roasted chana, while those who have gas problems should avoid consuming roasted chana.
FAQs on Roasted Gram
1. Is roasted gram a healthy snack?
Yes, roasted gram is a healthy snack option as it is low in calories, high in protein, fiber, and essential nutrients such as iron and potassium. It also has a low glycemic index, making it a suitable snack for people with diabetes.
2. Can roasted gram help in weight loss?
Yes, roasted gram or chana can aid in weight loss as it is low in calories and high in fiber and protein, which can help you feel full for longer periods and reduce your calorie intake throughout the day.
3. How should roasted gram chana be consumed?
Roasted chana can be consumed as a snack by itself or added to salads, soups, or other dishes for added flavor and nutrition.
4. Is it safe to consume roasted gram chana every day?
Yes, it is safe to consume roasted gram chana every day in moderate amounts as it is a healthy snack option. However, it is important to maintain a balanced diet and not rely on any one food item for all your nutritional needs.
5. Can roasted chana cause any side effects?
Roasted chana is a healthy snack option and does not cause any significant side effects when consumed in moderation. However, overconsumption can lead to digestive issues such as bloating and gas. Additionally, if you have a peanut or chickpea allergy, you should avoid roasted chana.