Chana, also known as Bengal gram or split chickpeas. It is a rich source of essential nutrients, making it a valuable addition to a healthy diet. Explores its various health benefits, and provides insights into incorporating it into your meals.
How Much Protein in 100 gm Chana
100 grams of raw chana boasts an impressive 19 grams of protein. This constitutes a significant portion of its overall calorie content, making it a valuable source of dietary protein, especially for vegetarians and vegans who often rely on plant-based sources to meet their protein requirements.
Here’s a breakdown that How Much Protein in 100 gm Chana?
Protein: 19 grams
Fat: 6 grams
Carbohydrates: 64 grams
Fiber: 7 grams
It is important to note that the protein content can vary slightly depending on factors like the specific variety of chana and how it is processed. However, 100 grams remains a good estimate for most types of raw chana.
Importance of Chana in Your Diet
Chana offers a multitude of health benefits beyond its protein content. Here’s a closer look at some of the key reasons to include chana in your diet:
Rich in Fiber: Chana is an excellent source of dietary fiber, which is crucial for promoting gut health, regulating digestion, and aiding in weight management. Fiber helps you feel fuller for longer, potentially reducing calorie intake and promoting satiety.
Promotes Heart Health: Chana is low in saturated fat and cholesterol-free. It also contains soluble fiber, which can help lower LDL (bad) cholesterol levels and improve overall heart health.
Good Source of Vitamins and Minerals: Chana is packed with essential vitamins and minerals, including folate, iron, phosphorus, manganese, and copper. These nutrients play various roles in maintaining bodily functions, boosting immunity, and promoting overall well-being.
May Aid Blood Sugar Control: Chana has a low glycemic index (GI), meaning it releases sugar slowly into the bloodstream, preventing blood
Promotes Weight Management: Due to its high protein and fiber content, chana can support weight management efforts. Protein and fiber promote feelings of fullness and satiety, potentially reducing calorie intake and aiding in weight control.
How to Incorporate Chana into Your Diet
Chana’s versatility makes it a welcome addition to various dishes. Here are some ideas to incorporate chana into your meals:
Soups and Stews: Chana forms the base of many hearty and flavorful soups and stews across diverse cuisines. Indian chana masala and Moroccan harira chickpea stew are popular examples.
Salads: Cooked and cooled chana can be tossed into salads for added protein and texture. Consider pairing them with chopped vegetables, a light vinaigrette dressing, and herbs for a refreshing and nutritious salad.
Curries and Stir-fries: Chana can be included in curries and stir-fries for a protein boost. You can use them whole, mashed, or ground depending on the desired texture.
Snacks and Spreads: Roasted chana seasoned with spices makes for a healthy and satisfying snack. Additionally, mashed chana can be used to make hummus, a delicious and protein-rich dip or spread.
Flour and Baked Goods: Chickpea flour, also known as gram flour, is derived from chana and can be used to make various gluten-free baked goods like pancakes, fritters, and flatbreads.
By incorporating chana into your diet in different ways, you can reap the benefits of its protein content and other essential nutrients while enjoying its versatility and delicious flavor.
Additional Tips
- Soaking chana overnight before cooking can help reduce cooking time and improve digestibility.
- Rinsing canned chana before consumption can help remove excess sodium.
- Experiment with different spices and herbs to add unique flavors to your chana dishes.
- Explore different chana-based recipes from various cuisines to discover new and exciting ways to enjoy this nutritious legume.
In conclusion, chana is a valuable source of protein and offers a multitude of health benefits. By incorporating it into your diet in various ways, you can enjoy its delicious taste, versatility, and contribute to a healthy and balanced lifestyle.
