Roasted Chana Nutrition: The Crunchy Superfood Your Body Needs

Roasted chana is the first thing that comes to mind when it comes to healthy snacking. The simplest legume, which is also referred to as roasted chickpea, has existed in the homes of Indian families for decades. It is crispy, delicious, and filled with nutrients that have the capacity to improve your energy level while providing general health. Roasted chana is one of the best snacks in your daily food regime, and for all those people looking to have some pocket-friendly and highly nutritious snack, roasted chana deserves to be in your diet. 

This blog will discuss the roasted chana nutrition in detail, learn about the health benefits, and find out how it helps you in improving your well-being.

What are Roasted Chana?

Roasted chana are merely chickpeas, which are roasted dry until crisp. They are sold either as split halves or as whole fruit, and with or without the skin. Roasted chana has been popular as a tea-time snack in India. However, in recent times, it has been used worldwide as a healthy snack option to fried and sweet food.

As an entirely gluten-free legume with great protein content and abounding in dietary fibre, it is also a nice addition to a weight management diet, blood sugar control and heart health.

Roasted Chana Nutrition Facts

To make sense of why roasted chana is a powerhouse food, we should deconstruct its nutritional profile.

Nutritional Value of Roasted Chana (per 100 grams)

• Calories: ~360 kcal
• Protein: ~20 grams
• Carbohydrates: ~60 grams
• Dietary Fibre: ~18 grams
• Fat: ~6 grams
• Iron: ~7 mg (about 39% of daily value)
• Calcium: ~57 mg
• Potassium: ~875 mg
• Magnesium: ~115 mg

Such strength in support of macromolecules and micronutrients is the reason why roasted chana is a complete snack capable of fueling the body and supporting long-term health management.

Roasted Chana Nutrition Key Health Benefits

Before jumping into the details of the benefits, it is significant to learn why roasted chana is unique among other normal snacks. It is nutrient-dense, so that a serving of it can contain a lot of protein, fibre and essential mineral content. Outside of just alleviating any hunger imbalances, it also plays an active role in helping enhance various facets of health, including digestive and cardiovascular wellness.

Protein Rich to Maintain Muscles Healthy

Muscles, tissues and cells are composed of protein. Roasted chana is a great vegetarian source of protein, containing almost 20 grams of protein per 100 grams. Daily use helps repair, maintain and build muscle strength and growth- particularly helpful in vegetarians who may not easily achieve daily protein intake.

Promotes Weight Loss

Roasted chana is a good source of fibre and protein, which enhances satiety, hence deterring overeating. Fibre takes longer to digest and causes you to feel fuller longer, whereas protein prevents cravings. Consideration of roasted chana as a snack can allow you to curb the intake of inappropriate snacking on high-energy food.

Good for Diabetic Health

Chickpeas have a fairly low Glycaemic Index (GI), so they do not lead to a rapid rise in blood sugar. Research conducted and published in the American Journal of Clinical Nutrition has revealed that legumes such as chickpeas enhance blood-sugar management. Roasted chana is high in fibre and protein, and thus makes a good snack, especially for people with diabetes.

Stimulates Cardiovascular Wellness

Roasted chana has magnesium, potassium, and fibre: nutrients that work well with the heart. Potassium, fibre, and magnesium normalise blood pressure, lower cholesterol absorption and enhance heart rhythm, respectively. Collectively, they lower the cardiovascular diseases.

Boosts Digestive Health

Roasted chana boasts around 18 grams of dietary fibre per 100 grams, hence promoting a healthy stomach. Fibre helps with bowel motions, constipation, and fermentation of good Intestinal bugs.

Rich in Iron and Other Micronutrients

The production of haemoglobin that contains oxygen in the blood requires iron. Chana contains plenty of iron in plants, which is particularly beneficial to women and susceptible to anaemia. It also gives us calcium to make bones strong and magnesium to make nerves and muscles work.

Affordable and Accessible Superfood

Roasted chana is also abundantly sold throughout India, and is a pocket-friendly health product when compared with exotic health foods. This contributes to making it an excellent daily decision by both city dwellers and country people in seeking healthy snack choices.

Roasted Chana vs Other Snacks

We can compare the roasted chana nutrition with popular high-demand snacks

It is quite obvious that the amount of protein and more fibre present in roasted chana is highly nutritious, with very little fat content as compared to most packaged snacks.

How Many Roasted Chana Can You Intake in a Day?

The trick is moderation. Although roasted chana is nutritious, moderation is necessary since consuming too much of it can cause bloating or gas, as it contains a lot of fibre. Nutritionists describe a healthy snack of roasted chana to be a portion of 30-50 grams daily.

• Roasted chana tastes better during the day than it does at night, resulting in indigestion.
• Couple it with lots of water to help with the digestion process.
• Prefer unsalted or unsounded chana to plain roasted chana, which is the least sodium-rich form of roasted chana, to control the level of sodium.

How to Add Roasted Chana to Your Diet

Not just nutritious, roasted chana is also insanely versatile, so it can work into any mealtime. Whether it is midafternoon munchies or midnight munchies, this legume is a filling, crunchy source of nutrition. Creatively applying it to your routine food, you may add or boost flavour and nutritional value to your everyday meals.

• Plain Snack: A small amount of dry-roasted chana, either with or without jaggery (gur chana).
• Salads: Roasted chana is combined with some chopped vegetables with lemon juice, and spices to make a palatable salad.
• Trail Mix: Add nuts and seeds to roasted chana to make an energy-giving mix.
• Breakfast Toppings: Chopped on poha, upma or daliya to add more crunch.
• Chutneys and Powders: Make roasted chana into chutney or flour powder that is nutritious.

Who Should Avoid Excess Roasted Chana?

Roasted chana is safe mostly, but it can make some individuals experience digestive discomfort. People with Irritable Bowel Syndrome (IBS) or serious digestive problems ought to eat in moderation. It should also be avoided by individuals with kidney issues because of the amount of potassium and protein in it.

Roasted Chana Nutrition for Special Groups

Various periods of life and health statuses need a certain nutritional support, and roasted chana may be recommended in a number of them. This element is also simple to induce in youngsters, pregnant females, and even the elderly. The array of its versatile nutrients facilitates its inclusion in their diets. Families can incorporate roasted chana into their lives in a way that meets their unique needs, thanks to their understanding of the specialised benefits of roasted chana.

For Children

Roasted chana is a nutritious snack which helps in growth and development. When combined with jaggery, it may give you some additional iron.

In Pregnant Women

Roasted chana is rich in iron, protein, and fibre, making it a beneficial food for pregnancy, as it helps curb constipation and anaemia.

In the Case of Elderly People

Roasted chana is a source of plant-based protein and fibre, which is easily digested, no need to rot to roast, easy to prepare, and aids in the maintenance of body muscle, bone strength and intestinal health during the later years in life.

Why We at Niva Bupa Care About Your Nutrition

Preventive healthcare is a component that we at Niva Bupa feel is inseparable from health insurance. Healthy eating can significantly help in preventing disease and controlling future health-related risks. This is why we want you to start incorporating some raw yet potent foods in your everyday eating habits, such as roasted chana. 

With our high Claim Settlement Ratio (CSR) of 91.2 per cent, we promise not only to safeguard you in case of any medical emergency, but also to help you make smarter choices through knowledge, to lead a healthier life.

Final Thoughts

Roasted chana is not a simple crunchy snack, but a nutritionally dense food that is good for your heart, particularly for managing diabetes, weight control and overall well-being. Easy to find, cheap, and full of nutrients needed, it should have a permanent place on your shelf. When next you feel like taking a snack, replace fried with something roasted, but chana, and allow your body to have what it actually needs.

At Niva Bupa, we understand that good health is a combination of the right lifestyle choices and the right protection plan. That is why we continue to support you not only with robust health insurance plans but also with preventive healthcare tips that matter.

Disclaimer: The details provided above are intended for informational purposes only. For accurate medical guidance, please consult your healthcare provider. Health insurance benefits are governed by the terms and conditions of your policy. For further details, review your policy documents.

People Also Ask

1. What are the nutritional benefits of roasted chana?

   Roasted chana is a nutrient-dense legume, offering a rich source of plant-based protein, dietary fibre, and essential minerals such as iron, magnesium, and potassium. These nutrients contribute to improved digestion, enhanced satiety, and support for heart health.

2. How does roasted chana aid in weight management?

   The high fibre and protein content in roasted chana helps promote feelings of fullness, reducing overall calorie intake. This satiety effect can assist in controlling appetite and supporting weight management efforts.

3. Is roasted chana suitable for individuals with diabetes?

   Yes, roasted chana has a low glycemic index, which means it releases sugars slowly into the bloodstream, preventing rapid spikes in blood sugar levels. Its fibre and protein content further aid in stabilising blood sugar, making it a beneficial snack for those managing diabetes.

4. Can roasted chana contribute to heart health?

   Absolutely. Roasted chana contains soluble fibre, potassium, and magnesium, which collectively help lower bad cholesterol levels, regulate blood pressure, and reduce inflammation, thereby supporting overall cardiovascular health.

5. Are there any side effects associated with consuming roasted chana?

   While roasted chana is generally safe, excessive consumption may lead to digestive discomfort, such as bloating or gas, due to its high fibre content. It's advisable to consume it in moderation and consult with a healthcare provider if you have specific health concerns.