Have you ever thought about the benefits of roasted grams while munching on a handful of them every evening? A combination of nutty flavor & gritty texture makes roasted grams. A handful of this crunchy legume richly stuffed with protein is the healthiest known snack as it imparts many health benefits.
Key Points
- Roasted grams are either white or black and are crunchy nuts that abundantly contain proteins, vitamins, fibers, and other essential minerals
- Roasted grams have multiple health benefits which include reducing triglyceride and cholesterol levels, reducing risks of developing cancer, and preventing diabetes
- Chickpeas when roasted, are friendly to the gastrointestinal system as they aid digestion and regulate bowel movements
- Roasted grams or chana can be consumed as such or in different forms such as hummus or other recipes. They can complement any savory dish when used as a dip or can be eaten throughout the day as a light snack.
Chickpeas have two varieties – White or Black grams but black chickpeas have more nutritional values. They are known as Channa in south Asian countries. They have maximum nutrition when eaten in the roasted form. This article will discuss some benefits of roasted grams.
Also read: 7 Amazing Cinnamon/Daar Cheeni Benefits
Roasted Grams Nutrition
The benefits of roasted gram seeds are hidden behind their nutritional values. Chickpeas are indeed a healthy addition to your diet. The health benefits of roasted grams are as follows.
Calories for one handful or 100g serving: 46
Carbohydrates 27.42 g
Fats 2.59 g
Proteins 8.86 g
Iron 22% DV
Vitamin C 2% DV
Manganese 84% DV
Phosphorus 28% DV
Calcium 8% DV
Roasted Grams: Are Roasted Grams Good for You?
There are various health benefits of roasted grams known and researched due to their long nutrient profile. Some of these are listed below;
1- Protects against cardiovascular diseases
One of the contributing factors to the development of risk of heart disease is a high triglyceride and LDL-C (Low-density lipoprotein cholesterol)
A study showed that consuming chickpeas or grams decreased cholesterol and triglyceride levels, thus preventing heart diseases.
The benefits of roasted grams may also be due to its fibre content which imparts positive effects on cholesterol and triglyceride levels.
Magnesium and potassium help reduce blood pressure and these vital nutrients are also jam-packed in this small roasted snack.
This effect prevents any progressive cardiovascular diseases.
2- Protects against Cancer
The benefits of roasted grams extend to the protection against various types of cancers including colorectal cancer as well as breast and lung cancer.
This effect may be due to a couple of ingredients present in gram chickpeas. One of them is Butyrate, a type of fatty acid, which is reportedly known to reduce cell proliferation.
Another component contributing to the anti-cancer effect of grams is the saponins which have tumor-inhibiting properties.
Other vitamins and minerals also play their part, e.g. vitamin B present in roasted grams reduces the risk of developing certain types of cancers.
3- Prevents against Diabetes type II
The low-calorie chickpea diet can aid in lowering blood glucose levels.
Chickpeas or grams have a low glycemic index making them safe for diabetics.
The essential nutrients in roasted grams like zinc, magnesium, and vitamin B, all play an effective role in regulating blood sugar levels.
Concurrently, the fibre and proteins in chickpeas prevent the sugar levels from rising immediately after consumption, thus helping in diabetes management.
4- Keeps you Full
The protein and fibre content takes time to digest and that’s a blessing in disguise when chickpeas or roasted grams are concerned.
The high proteins and fibres in roasted grams keep you full without increasing your daily calorie intake and reduce the need to consume a heavy full meal.
It is researched that Americans consume their daily legume nutrients from hummus (a sauce made from chickpeas).
Boost your energy levels with roasted or cooked grams and satisfy your appetite while maintaining the number of calories.
The soluble fibres may also promote the growth of healthy bacteria in the gut thus providing a preventive barrier against IBS (Irritable Bowel Syndrome) and colon cancer.
5- Prevention of Iron Deficiency
Iron is an important part of hemoglobin which ultimately forms our RBCs (red blood cells).
About 22% of the iron in 100g (refer to roasted gram nutrition) of roasted grams helps in keeping the iron levels under the required range.
Iron deficiency may lead to fatigue, shortness of breath, and compromised brain development.
It is also known that vitamin C-rich foods are essential as they can help in iron absorption.
6- Helps in Weight Management
The calories present in roasted grams are enough to justify its benefits for weight management.
The high protein and fibre content in roasted grams can reduce the appetite and makes you full thus, reducing calorie intake from meals.
Data shows that those consuming chickpeas are almost 53% less likely to have a BMI in the range of obesity (>30).
Don’t forget to introduce roasted grams in your daily evening snacking to get maximum benefits for weight control.
7- Aids in Digestion
Fibre has always been a point of interest when digestion is discussed. It is the indigestible part of your diet.
The soluble part digests slowly in the colon while the insoluble part of the fibre remains as such and induces bowel movements.
The reported surveys suggest overall wellness in digestive health, ease in defecation and softer consistency of stool by increasing fibre content in your diet.
However, do not exceed the recommended amounts as they may lead to upset stomach or flatulence.
Ways to include chickpeas/Bhuny Chaney in your diet
You can add roasted grams to many dishes. They can be eaten by simply roasting them in an oven in your kitchen.
- Soak the black grams in water for 6 hours. And then drain the water. Dry the grams on a towel.
- Preheat the oven to 200 degrees centigrade. Then put the dried chana/grams on the roasting tray and pour a little amount of olive oil and sprinkle some salt on them.
- Roast the grams for 40 minutes and keep stirring them after every 15 minutes
Other ways to consume involve;
- Use as a paste in your curry
- Make roasted gram dips like hummus with steaks
- Eat as such in between your meals
- It can be powdered to make sweets
- Make fritters and enjoy them with tea
Consult a Nutritionist for any of your dietary concerns.
Short Take
Dried roasted grams or Bhuny Chaney are universally loved snacks. They are rich in fibre, proteins, magnesium, iron, vitamins, and traces of many other nutrients. The benefits of roasted grams for the heart, brain, liver, stomach, and a lot more are attributed to the presence of these components.
Add this little delight to your snacks, grind them to make dips, or munch on them as such.
Avoid exceeding the recommended amounts as they may cause flatulence and upset stomach.
FAQs:
1. How many Roasted Grams to eat daily?
3-4 tablespoons or a half cup of roasted chana are enough to fulfill your daily requirement for protein and other nutrients.
2. When to eat roasted chana?
You can eat them at your snack time during the day and also at night with a warm glass of milk.
3. Why should you eat roasted grams?
Roasted grams are full of nutrients and they are better than unhealthy snacks. So it is better to munch on roasted chana instead of sugary/fried snacks in the evening.
4. Are roasted grams good for your health?
Yes, they are a good source of vitamins, minerals, soluble fibres, and proteins. That’s why roasted grams are very beneficial for your health.