Introduction
Roasted chana (also known as bhuna chana or black chickpeas) is not just a crunchy evening snack—it’s a powerhouse of nutrition. Packed with high-quality protein, dietary fibre, essential vitamins, and minerals, this humble food has been a staple of traditional Indian diets for centuries. Many people enjoy roasted chana with tea, jaggery, or just plain, but few realise the sheer number of health benefits it actually provides. From supporting weight management and controlling blood sugar to improving digestion, bone, and skin health, roasted chana can do wonders for your overall well-being.
In this comprehensive guide, we’ll explore the health benefits of roasted chana that establish it as a valuable nutrient-dense food for everyday life.
Health Benefits of Roasted Chana
1. Supports Weight Management
Roasted chana is a smart, nutrient-dense snack choice for those aiming to manage their weight. It is notably high in dietary fibre, which slows digestion, enhances feelings of satiety (fullness), and can help reduce unnecessary calorie intake—effects well documented in legume studies [1]. One cup (approximately 164 g) of chickpeas contains about 269 calories [2], making it a portion-friendly snack when consumed in moderation. Crucially, its plant-based protein helps preserve lean muscle mass during weight loss and supports the regulation of appetite-controlling hormones.
2. Helps Manage Type 2 Diabetes
Roasted chana is highly beneficial for people managing or aiming to prevent type 2 diabetes due to its low Glycemic Index (GI) and high fibre content. These properties work to slow down carbohydrate absorption and significantly reduce post-meal blood glucose spikes [3]. Regular consumption of legumes, including chickpeas, has been associated with improved blood sugar management and a reduced risk of diabetes [1]. Additionally, chickpeas contain key minerals such as magnesium and zinc, which are involved in improving insulin function and glucose control.
3. Contributes to Bone Health
Maintaining strong bones requires a continuous intake of essential minerals. Roasted chana contains key minerals such as calcium, magnesium, phosphorus, zinc, and manganese, all of which play a crucial and synergistic role in maintaining bone density and structure throughout life.
4. Supports Healthy Blood Pressure
Chickpeas are naturally high in potassium and magnesium, two minerals known to help regulate blood pressure by promoting the relaxation of blood vessels and directly counteracting the effects of excess sodium in the body. Furthermore, the fibre in roasted chana is fermented by gut bacteria to produce Short-Chain Fatty Acids (SCFAs) like butyrate, which may help reduce systemic inflammation and support the health of arterial and blood vessel walls.
5. Improves Heart Health
The soluble fibre in chickpeas binds to bile acids in the gut, effectively helping to lower harmful Low-Density Lipoprotein (LDL) or “bad” cholesterol, thereby reducing overall cardiovascular risk. Specifically, regular legume consumption has been associated with up to a 14% reduction in the risk of heart disease [1]. Chickpeas are also rich in magnesium, which plays a role in regulating a steady heartbeat and preventing blood vessel dysfunction.
6. Supports Metabolic Health and Insulin Sensitivity
The powerful combination of fibre and protein in chickpeas helps slow digestion and prevent rapid post-meal blood sugar surges—two of the most critical factors in supporting improved insulin sensitivity. As noted previously, chickpeas are also rich in magnesium and zinc, which are cofactors involved in the complex process of insulin action and glucose metabolism in the body. By improving the body’s response to insulin, including chickpeas in your diet can contribute to better long-term metabolic health.
7. Has Anti-Inflammatory Properties
The gut-health benefits of roasted chana indirectly contribute to lowering chronic inflammation throughout the body. The dietary fibre acts as a prebiotic, helping to feed beneficial gut bacteria that produce anti-inflammatory Short-Chain Fatty Acids (SCFAs), such as butyrate [4]. Additionally, chickpeas contain choline, an essential nutrient that supports liver function and has been shown to modulate inflammatory pathways.
8. Aids Digestion
The exceptionally high dietary fibre and beneficial resistant starch content in roasted chana significantly promotes smooth, regular digestion and better bowel regularity. This high-fibre profile helps prevent constipation and supports a healthy gut microbiome [4].
9. Contributes to Healthy Skin (Nutritionally)
- Roasted chana contains vitamin E and zinc, both of which are powerhouse nutrients essential for skin health and integrity.
- Vitamin E acts as a potent antioxidant that helps protect skin cells from damage caused by free radicals from environmental factors like pollution.
- Zinc is crucial for regulating oil production, reducing inflammation related to acne, and accelerating the process of wound and skin healing.
Note: While consumption is beneficial, any claims about the topical use of roasted chana (e.g., in face packs) are largely anecdotal and lack robust scientific backing. However, consuming zinc- and antioxidant-rich foods like chana may significantly benefit skin health from within.
Practical Ways to Include Roasted Chana in Your Diet
Chana is a highly versatile ingredient that can add a delightful crunch and flavour to various snacks and dishes.
- As a simple snack: Mix dry-roasted chana with nuts and dried fruit to create a protein-rich trail mix perfect for snacking on the go.
- Homemade roasting: You can purchase ready-to-eat chana or roast it yourself by simply placing the chana, along with its husk, in a dry pan and letting it roast for a few minutes until it turns crispy and golden brown. You can also add a pinch of hing or salt according to your taste preferences.
- Meal additions: Use it as a crunchy topping for salads, soups, or even in sandwiches for added texture and nutrition.
When Roasted Chana May Not Be Good for You
While chana offers numerous health and nutritional benefits, mindful consumption is essential. Moderation ensures you receive the necessary nutrients without causing gastrointestinal distress.
- Gastrointestinal Issues: It’s advisable to moderate or temporarily avoid chana if you are experiencing episodes of diarrhoea, significant bloating, or general gastric discomfort, as the high fibre content can sometimes exacerbate these symptoms.
- Specific Conditions: Individuals with conditions like Irritable Bowel Syndrome (IBS), high uric acid and gout, or a history of specific types of kidney stones should consult a doctor or registered dietitian before significantly increasing their chana intake.
- Allergy: Immediately consult a physician if you experience symptoms like skin rashes, headaches, or coughs after consuming chana, as these could indicate a legume allergy.
Roasted chana is a simple, affordable, and nutrient-packed snack that offers significant support for weight management and blood sugar control. Its high fibre and protein content help you feel full longer, making it an excellent and versatile addition to a balanced and health-conscious diet.
Frequently Asked Questions (FAQs)
Q. Which chana is high in protein, roasted or regular?
A. The protein content is the same in both roasted and regular (boiled) chana by weight. However, roasting removes water, which means that 100 grams of roasted chana will contain more concentrated protein, fibre, and calories than 100 grams of boiled chana. This increased concentration makes it calorie-dense, but its filling nature makes it a smart, portion-controlled snack.
Q. Is chana good for health?
A. Yes, chana (chickpeas) is a highly healthy option. It is a nutrient-dense legume that provides essential nutrients such as high-quality protein, dietary fibre, vitamins, and minerals. Consuming chana can contribute significantly to a balanced diet and promote overall health.
Q. What happens if we eat roasted chana daily?
A. Eating a moderate portion of roasted chana daily can be a healthy habit. Its high fibre and protein content help keep you full and satisfied, making it an excellent addition to a balanced diet that may support healthy weight maintenance and digestion.
Q. Is roasted chana high in calories?
A. Compared to many common snack foods, roasted chana is relatively lower in calories but is considered energy-dense due to the water being removed during roasting. It is vital to be mindful of portion sizes and consume them in moderation, especially if you are watching your overall calorie intake.
Q. When should we not eat chana?
A. It is recommended to avoid chana if you have a known allergy or sensitivity. Additionally, if you have a medical condition like Irritable Bowel Syndrome (IBS) or gout, or are prone to gas and bloating, seeking advice from a healthcare provider before incorporating large amounts of chana into your diet would be a prudent step.
Disclaimer:
The information provided in this article is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The content does not provide medical or health care advice, and nothing herein should be used to diagnose, treat, cure, or prevent any disease or medical condition.
References
[1] Legumes and Pulses. (2019, October 28). The Nutrition Source. Harvard T.H. Chan School of Public Health. https://nutritionsource.hsph.harvard.edu/legumes-pulses/
[2] FoodData Central. (n.d.). Chickpeas (garbanzo beans), raw. U.S. Department of Agriculture (USDA) Agricultural Research Service. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
[3] Jenkins, D. J. A., Wolever, T. M. S., Taylor, R. H., Barker, H., Fielden, H., Baldwin, J. M., Bowling, A. C., Newman, H. C., Jenkins, A. L., & Goff, D. V. (1981). Glycemic index of foods: a physiological basis for carbohydrate exchange. The American Journal of Clinical Nutrition, 34(3), 1362–366. https://doi.org/10.1093/ajcn/34.3.362
[4] Akbar, A., & Shreenath, A. P. (2021). High Fibre Diet. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK559033/