Roasted grams or chana is a highly nutritious superfood known for its many benefits. They are also known as chickpeas or garbanzo beans and are part of the legume family. Roasted grams are even more nourishing than their raw form.
Roasted grams are a good source of proteins, minerals, healthy fats, dietary fiber, and folate. Their protein content is equivalent to meat and can act as an alternative. They are also low in fat, making them an excellent snack for weight watchers, but it is best to consult a Nutritionist in Lahore.
Keep reading as we explore the many astonishing roasted chana benefits for your health:
Table of Contents
Health benefits of roasted grams
Due to the valuable nutrients, roasted grams provide many health benefits, which make it a well-rounded food for your diet. Following are the important roasted gram benefits for your health:
1. Full of plant protein
Roasted grams are a delight for those who are not meat lovers. These legumes contain a supple amount of protein that they may lack due to the lack of meat in their diet.
Protein is vital for a healthy body as it supports most of the processes in your body, such as muscle, bone, and metabolic health. Proteins from roasted grams also provide your body with energy and can keep you full for longer.
2. May help with weight loss
Roasted grams have fiber and protein that helps manage weight and may aid weight loss. It is a healthy snack that has comparatively low calories and high nutrition. As it tends to keep you full for a long time, roasted grams can be a fantastic snack that can assist you in losing weight.
Even if you are trying to manage your weight, eating roasted grams between meals can help you beat the hunger pangs. Though moderation is vital when watching your weight, watch your portion when eating roasted grams.
3. May regulate blood sugar levels
As it is a rich source of protein and fiber, it lowers blood glucose levels and is essential for keeping it at bay. It is one of the foods with a low glycemic index (GI) that prevents excessive surges in blood sugar after consumption.
Other minerals present in roasted grams are also helpful in controlling blood pressure, and the magnesium content of roasted grams helps maintain blood sugar levels. You should consult the Best Nutritionist in Islamabad to confirm how many roasted grams you should add to your daily food intake.
4. May aid digestion
The variety of vitamins and minerals in your body promotes digestive health. It also contains a supple amount of soluble fiber that can increase good gut bacteria in your body, which improves gut health.
It also reduces the risk of digestive issues, such as irritable bowel syndrome (IBS). The nutrients in roasted grams also help in regulating bowel movements.
5. May prevent certain diseases
Roasted grams can help fend off diseases such as heart disease and cancer. Vitamins such as magnesium and potassium prevent high blood pressure that may damage your arteries.
Another benefit of the soluble fiber in roasted grams is that it lessens the bad cholesterol in your body and reduces the risk of heart disease.
The fatty acid butyrate lowers swelling in the colon cells, lowering the risk of colon cancer. Vitamin B in roasted gram can aid in preventing lung cancer and breast cancer, and the low GI precludes the risk of type 2 diabetes.
6. May enhance bone health
Calcium is crucial to your bone health. Luckily, roasted grams have a high level of calcium that can help increase bone mineral density and strengthen your bones. It also has sufficient magnesium and phosphorus to boost your bone health.
7. May help during pregnancy
Iron is a vital mineral that plays many essential roles in your body. Iron deficiency can result in serious health problems, such as anemia in women. Iron aids in supplying oxygen to the unborn baby and promotes the growth and development of the fetus.
Lack of iron during pregnancy can increase the risk of premature birth. Iron in roasted grams is also great for your immune health, which can fight against infection during pregnancy. It can also help in maintaining your weight during pregnancy.
8. May benefit the skin
Roasted grams have anti-inflammatory agents that can be valuable for controlling swelling in people with acne. Roasted grams also contain antioxidants and Vitamin C, which are advantageous for the skin, and they can prevent your skin cells from damage and prevent scars.
9. May promote male sexual health
When paired with jaggery, roasted grams can improve sperm motility and combat impotence. It also boosts immunity, lessens the risk of diseases, and can help relieve urinary tract infections (UTIs) in men. It is also rich in protein, so men looking to gain muscle can eat them instead of meat.
10. Easy to add to your diet
Grams are a staple in many Pakistani households, so you can easily roast them and keep them in an airtight jar. They are also relatively affordable, so you can eat healthy without putting too much pressure on your pocket.
They are readily available at small stalls in Pakistani markets, which makes it easy for you to eat them on the go. The versatility of roasted grams makes them a delicious ingredient for several dishes, including salads, dips, and sauces.
Roasted grams – Nutritional information
The nutritional value of half a cup (50g) of roasted grams is given in the table below:
| Type | Amount |
|---|---|
| Calories | 211 |
| Total fat | 7g |
| Carbohydrates | 28g |
| Dietary fiber | 8g |
| Sugars | 5g |
| Protein | 9g |
| Sodium | 32mg |
| Vitamin A | 1% of the daily requirement |
| Vitamin C | 3% of the daily requirement |
| Calcium | 5% of the daily requirement |
| Iron | 17% of the daily requirement |
Adding roasted grams to your diet as a snack or in dishes can increase your daily nutrition without adding loads of calories.
Recipe for roasted grams at home
Ingredients
- Boiled chana – 1 cup
- Salt – ¼ Tsp
- Pepper – ¼ Tsp
- Olive oil – 1 Tbsp
Method
Boil the chana or chickpeas and leave them to dry—Preheat the oven to 200°C. Dry the chana entirely and put them in a bowl. Add oil and spices and spread the chana on a baking tray after lining it with butter paper. Bake them till you get the desired crunch.
You can air fry them instead of baking them too. Alternate olive oil with ghee or add cheese if you are not on a diet. You can also use it to gain weight by adding such ingredients. You can make them according to your liking by adding spices according to your preference.
Lemon can also add a little zest to the roasted grams. You can store them for up to three days in an airtight container, which helps maintain their freshness. Pair them with jaggery if you want to fulfill your sweet craving. You can also use canned chickpeas but ensure that they are dry before roasting them.
Uses of Roasted Grams
You can consume them as a snack; most people love them for their nutty taste and crunchy texture. You can also use them in salads or dips such as tahini.
Potential side effects of roasted grams
Roasted grams are the perfect nutritious snack, but like all other things, it may have some drawbacks too. It is high in fiber, which can be helpful for your stomach if taken in small portions, and taking them in excess can cause bloating and gas.
Similarly, eating too many of them can also lead to weight gain, so smaller portions may be a better choice if you are trying to lose weight. You should also be mindful of what you add to the roasted grams. Adding cheese or sugar can increase calories and damper the health benefits that roasted grams may provide.
Conclusion
Roasted grams or bhuna chana are a yummy snack you can easily enjoy in Pakistan. Many roadside vendors in Pakistan sell roasted grams for a nominal price, and you can easily roast them by baking or air frying them at home. They are easy to store, and you can eat them on the go. They are a famous snack in Pakistan and India due to their affordability and high nutrition.
Roasted grams are full of nutrients that provide many health benefits. They are a diabetes-friendly snack promoting digestive, bone, and immune health. They can be beneficial for pregnant women, and it also helps control blood sugar levels and may help enhance heart health.
Pregnant women can also benefit from consuming roasted grams. It provides plant protein and contains many valuable minerals and vitamins that your body requires.
Despite their benefits, roasted grams can carry some risks too. Eat them in moderation to avoid any harm from overeating them. If you are pregnant, breastfeeding, or watching your weight, talk to your healthcare provider before eating them regularly.
