Black Chana: Nutrition, Uses, Health Benefits & Side Effects

Black chana, also called chickpeas or garbanzo beans, offers numerous health benefits. Packed with fiber, protein, vitamins, and minerals, it supports digestion, boosts energy, and promotes overall wellness. Learn how to use black chana in your diet for better health.
Explore Plans
Check Health Insurance Plans
Get Quote
3 min
28-November-2024

Black chana, also known as kala chana, is a nutrient-dense legume that has been part of traditional diets for centuries. This small, dark variety of chickpeas is packed with vital nutrients that support overall health. Whether boiled, roasted, or sprouted, black chana is a versatile food that offers multiple health benefits. From boosting digestion to aiding in weight loss, black chana is an excellent addition to any diet, especially for those looking to maintain a healthy lifestyle. This article will explore the nutritional value, health benefits, potential side effects, and the importance of having health insurance while maintaining a nutritious diet.

What are nutritional value of black chana per 100g?

Black chickpeas, or kala chana, are a highly nutritious food that can be a valuable addition to a balanced diet. Per 100 grams, black chickpeas offer the following nutritional profile:

  • Protein: 20g
  • Carbohydrates: 63g
  • Dietary Fiber: 12g
  • Fat: 6g
  • Calcium: 57g
  • Iron: 4.31mg
  • Potassium: 718mg
  • Calories: 378kcal

Health benefits of black chana you should know

The health benefits of black chana (kala chana) are wide-ranging and significant. Here are some key black chana benefits you should consider:

1. Improves digestive health:

Due to its high fiber content, black chana helps in regulating digestion, preventing bloating, constipation, and other digestive issues.

2. Boosts immunity:

Black chana contains essential vitamins like vitamin C and antioxidants, which play a key role in boosting the immune system.

3. Supports heart health:

The combination of fiber, potassium, and magnesium in black chana is beneficial for maintaining a healthy heart. These nutrients help regulate blood pressure and lower bad cholesterol (LDL).

4. Enhances energy levels:

With a good amount of carbohydrates, black chana provides long-lasting energy, making it an excellent choice for athletes and those with an active lifestyle.

5. Regulates blood sugar levels:

Black chana is a good food option for people with diabetes as it helps stabilise blood sugar levels due to its low glycemic index.

6. Supports brain health:

Black chana is rich in choline, a vital nutrient for brain function. Choline aids in the production of neurotransmitters, chemical messengers that facilitate communication between nerve cells. Additionally, the magnesium content in black chana supports healthy nerve function, potentially reducing the risk of neurodegenerative diseases.

7. Supports skin health:

The antioxidants present in black chana help combat oxidative stress, which can damage skin cells and accelerate aging. The fiber content aids in digestion, which can positively impact skin health. Moreover, the zinc in black chana promotes wound healing and collagen production, contributing to healthy skin.

8. Supports hair health:

Black chana is a good source of protein, essential for hair growth and repair. The iron content helps transport oxygen to hair follicles, promoting healthy hair growth. Additionally, the zinc in black chana contributes to scalp health and prevents hair loss.

9. Supports vision health:

The vitamin A present in black chana is crucial for maintaining good vision, particularly in low-light conditions. It helps protect the cornea and retina, reducing the risk of age-related macular degeneration.

What are the nutritional benefits of black chana?

Black chana is a powerhouse of nutrients, providing a balanced combination of protein, fiber, and essential vitamins and minerals. Here’s a breakdown of black chana health benefits:

1. High in protein:

Black chana is an excellent source of plant-based protein, making it ideal for vegetarians and vegans. Protein is essential for muscle repair and growth.

2. Rich in fiber:

With high fiber content, black chana supports digestion, preventing constipation and promoting regular bowel movements.

3. Packed with vitamins and minerals:

It is rich in essential vitamins like B6, folate, and minerals such as iron, phosphorus, and manganese, which are necessary for energy production and maintaining bone health.

4. Low glycemic index:

Black chana has a low glycemic index, which means it helps regulate blood sugar levels, making it a good food choice for diabetics.

5. Contains antioxidants:

The antioxidants in black chana help fight inflammation and protect the body from oxidative stress, which can lead to chronic diseases.

Also, read: Scientific names of vitamins and their sources

How can you use black chana in your diet?

Incorporating black chana into your daily meals is simple, as it can be used in various forms:

  • Boiled black chana: One of the easiest ways to consume black chana is by boiling it. It can be added to salads, soups, or eaten as a standalone snack with spices and herbs.
  • Roasted black chana: Roasted black chana makes for a crunchy, healthy snack. You can roast them with a little oil, salt, and spices for a flavourful treat.
  • Sprouted black chana: Sprouting enhances the nutritional value of black chana. Soak the chana overnight, and sprout them the next day. Sprouted black chana can be added to salads or used as a topping for other dishes.
  • Chana curry: Black chana can also be cooked into a delicious curry with tomatoes, onions, and spices, making for a protein-rich meal that pairs well with rice or flatbreads.

Can black chana help in weight loss?

Yes, black chana can be a valuable ally in weight management. Here’s how:

1. Low in calories:

Black chana is naturally low in calories, yet it is filling due to its high fiber content. This means you can eat a reasonable portion without consuming too many calories.

2. Promotes satiety:

The fiber in black chana promotes a feeling of fullness, reducing the chances of overeating or snacking between meals.

3. Supports fat metabolism:

The proteins in black chana help in the breakdown of fat and building lean muscle mass, which is crucial when trying to shed excess weight.

4. Boosts metabolism:

The iron and phosphorus content helps in improving energy production and metabolism, aiding in faster calorie burn and weight loss.

Read more: Diet chart for weight loss

Side effects of consuming black chana

While black chana has several benefits, consuming it in excess may cause some side effects:

1. Bloating and gas:

The high fiber content can cause bloating, gas, or discomfort, especially if consumed in large amounts.

2. Allergic reactions:

Some individuals may be allergic to legumes like black chana, leading to symptoms such as skin rashes, itching, or breathing difficulties.

3. Interference with nutrient absorption:

Like other legumes, black chana contains phytic acid, which may hinder the absorption of some minerals such as calcium and zinc. Soaking or sprouting the chana can help reduce this effect.

4. Kidney issues:

For individuals with kidney problems, consuming too much protein can put stress on the kidneys, so it's important to consume black chana in moderation if you have pre-existing kidney conditions.

Also, read: Health insurance for kidney failure

Role of health insurance in managing your dietary health

While incorporating nutritious foods like black chana into your diet is essential for maintaining good health, it’s equally important to have health insurance to cover unexpected medical expenses. A balanced diet, rich in legumes like black chana, can reduce the risk of lifestyle-related diseases such as diabetes, hypertension, and heart disease. However, even with the best preventive measures, medical emergencies can still occur.

Health insurance ensures that you have access to quality healthcare without worrying about the financial burden. Whether it’s regular health check-ups or treatments for chronic conditions, a comprehensive insurance plan can help you stay on top of your health while managing costs effectively. It’s advisable to choose a plan that covers preventive care, as well as major illnesses, ensuring peace of mind for both individuals and families.

Conclusion

Black chana, or kala chana, offers a multitude of health benefits, from improving digestive health to supporting weight loss and enhancing male reproductive health. Its high protein, fiber, and nutrient content make it a valuable addition to a balanced diet. However, as with all foods, moderation is key to avoiding potential side effects like bloating or nutrient absorption issues. By including black chana in your diet and ensuring that you have health insurance, you can take proactive steps towards maintaining both your physical and financial well-being.

Also read

Health Benefits of Chia Seeds

Health Benefits of Anjeer

Health benefits of Triphala

Frequently asked questions

What are the nutritional components of black chana?
Black chana is rich in protein, fiber, and essential vitamins like B6 and folate. It also contains minerals such as iron, phosphorus, and manganese, which support energy production, bone health, and digestion.

Can black chana be eaten daily?
Yes, black chana can be eaten daily in moderate amounts. It is a nutritious legume that provides sustained energy, supports digestion, and helps in weight management, making it a healthy addition to a balanced diet.

Does black chana have any side effects?
Consuming black chana in excess may cause bloating, gas, or discomfort due to its high fiber content. Additionally, some people may experience allergic reactions or issues with nutrient absorption when consumed in large quantities.

Is black chana beneficial for people with diabetes?
Yes, black chana is beneficial for people with diabetes. Its low glycemic index helps regulate blood sugar levels, and its fiber content supports better glucose metabolism, making it a healthy option for diabetics.

Is black chana hot or cold?

According to Ayurveda, black chana is considered a cooling food, balancing pitta and kapha doshas. However, it can also increase vata dosha, so it's important to consume it in moderation.

Is black chana weight gain or weight loss?

Black chana can be both weight gain or weight loss food depending on how it is consumed. It is a good source of protein and fiber, which can help you feel full and satisfied, reducing overall calorie intake. However, it is also high in calories, so consuming it in moderation is key.

What is the best time to eat chana?

The best time to eat chana is during breakfast or lunch. This is because it takes longer to digest than other foods, so eating it in the morning or afternoon allows your body to process it fully before bedtime.

Is black chana good for skin?

Yes, black chana is good for skin. It is a good source of zinc, which helps to regulate oil production and prevent acne. It is also a good source of antioxidants, which can help to protect the skin from damage caused by free radicals.

How much chana is safe per day?

A serving size of 1/2 cup of cooked black chana is considered safe for most people. However, it is important to listen to your body and adjust your intake accordingly. If you experience any digestive issues, such as gas or bloating, you may need to reduce your intake.

Is black chana beneficial for males?

Yes, black chana is beneficial for males. It is a good source of protein, which is essential for muscle growth and repair. It is also a good source of zinc, which is important for testosterone production. Additionally, the fiber in black chana can help to promote digestive health and prevent constipation

Show More Show Less

Bajaj Finserv App for all your financial needs and goals

Trusted by 50 million+ customers in India, Bajaj Finserv App is a one-stop solution for all your financial needs and goals.

You can use the Bajaj Finserv App to:

Apply for loans online, such as Instant Personal Loan, Home Loan, Business Loan, Gold Loan, and more.

  • Explore and apply for co-branded credit cards online.
  • Invest in fixed deposits and mutual funds on the app.
  • Choose from multiple insurance for your health, motor and even pocket insurance, from various insurance providers.
  • Pay and manage your bills and recharges using the BBPS platform. Use Bajaj Pay and Bajaj Wallet for quick and simple money transfers and transactions.
  • Apply for Insta EMI Card and get a pre-approved limit on the app. Explore over 1 million products on the app that can be purchased from a partner store on Easy EMIs.
  • Shop from over 100+ brand partners that offer a diverse range of products and services.
  • Use specialised tools like EMI calculators, SIP Calculators
  • Check your credit score, download loan statements, and even get quick customer support—all on the app.
Download the Bajaj Finserv App today and experience the convenience of managing your finances on one app.

Do more with the Bajaj Finserv App!

UPI, Wallet, Loans, Investments, Cards, Shopping and more

GET THE APP

Disclaimer

*T&C Apply - Bajaj Finance Limited (‘BFL’) is a registered corporate agent of third party insurance products of Bajaj Allianz Life Insurance Company Limited, HDFC Life Insurance Company Limited, Future Generali Life Insurance Company Limited, Bajaj Allianz General Insurance Company Limited, SBI General Insurance Company Limited, ACKO General Insurance Limited, ICICI Lombard General Insurance Company Limited, HDFC ERGO General Insurance Company Limited, Tata AIG General Insurance Company Limited, The New India Assurance Company Limited, Cholamandalam MS General Insurance Company Limited, Niva Bupa Health Insurance Company Limited , Aditya Birla Health Insurance Company Limited, Manipal Cigna Health Insurance Company Limited and Care Health Insurance Company Limited under the IRDAI composite CA registration number CA0101. Please note that, BFL does not underwrite the risk or act as an insurer. Your purchase of an insurance product is purely on a voluntary basis after your exercise of an independent due diligence on the suitability, viability of any insurance product. Any decision to purchase insurance product is solely at your own risk and responsibility and BFL shall not be liable for any loss or damage that any person may suffer, whether directly or indirectly. Please refer insurer's website for Policy Wordings. For more details on risk factors, terms and conditions and exclusions please read the product sales brochure carefully before concluding a sale. Tax benefits applicable if any, will be as per the prevailing tax laws. Tax laws are subject to change. Tax laws are subject to change. BFL does NOT provide Tax/Investment advisory services. Please consult your advisors before proceeding to purchase an insurance product. Visitors are hereby informed that their information submitted on the website may also be shared with insurers. BFL is also a distributor of other third party products from Assistance Services providers such as CPP Assistance Services Pvt. Ltd., Bajaj Finserv Health Ltd. etc. All product information such as premium, benefits, exclusions, sum insured, value added services, etc. are authentic and solely based on the information received from the respective insurance company or the respective Assistance service provider company.



Note – While we have made all efforts and taken utmost care in gathering precise information about the products, features, benefits, etc. However, BFL cannot be held liable for any direct or indirect damage/loss. We request our customers to conduct their research about these products and refer to the respective product’s sales brochures before concluding their sale.

Show All Text