Health Benefits of Black Chickpeas | Kala Chana
The chickpea (chick pea) is known by different names as gram, chana, garbanzo, or Egyptian pea. It is one of the earliest cultivated legumes in the world. There are different varieties of chickpeas based on taste, color, and texture. In this article, we will discuss benefits of black chickpeas.
Health Benefits of Black Chickpeas | Kala Chana
Black chickpeas, also known as kala chana, are a variety of chickpeas that are small in size and have dark black color. Black chickpeas are different from more commonly known brown chickpeas (beige-colored chickpeas). They have a nutty, earthy flavor and a firmer texture than regular chickpeas. Black chickpeas are widely used in Indian cuisine and are a common ingredient in curries, soups, salads, and chaats (snacks).
They are also a good source of protein, fiber, and other essential nutrients. These legumes are most popular worldwide because of their high nutritional value. Commonly found in Italy and India. The interesting fact about chickpeas is that 65% production of this legume is only in India. The yearly production of black chana in India is Almost 9.075 million tons.
In this article, we uncover the types of chickpeas (Chana), the health benefits of black chickpeas, nutritional values, side effects of black chickpeas, and caution to eat black chickpeas.
Types of Chickpeas
There are several types of chickpeas, but the two main ones are:
- Desi chickpeas: Also known as “kala chana” in Hindi, these are smaller, darker, and more flavorful than the other type. They are commonly used in Indian cuisine for dishes like chana masala and as a snack called chana chaat.
- Kabuli chickpeas: Also known as “garbanzo beans”, these are larger, rounder, and lighter in color than desi chickpeas. They have cream-colored skin and are commonly used in Middle Eastern and Mediterranean cuisines for dishes like hummus, falafel, and salads.
There are also some lesser-known types of chickpeas, such as green chickpeas and black chickpeas.
- Green chickpeas (Kara chana) are harvested before they fully mature and have a fresh, nutty flavor. Green chickpeas are slightly sweeter than black chickpeas and regular chickpeas and take much time in cooking.
- Black chickpeas have a dark black color and nuttier flavor than regular chickpeas. Generally, Regular chickpeas (light black to brown color) are known as Kala Chana and people consider them black chickpeas but, originally, black chickpeas are a sub-type of desi chickpeas which have dark-black color.
Nutrition Facts of Black Chickpeas
Chickpeas are a highly nutritious food that can be a great addition to a healthy, balanced diet. In one cup, they contain 269 calories. Approximately 67% of these calories come from carbs. The remaining 33% came from fat and proteins. You can also get a good variety of vitamins and minerals and a decent amount of protein and fiber from chickpeas.
A 1-cup of cooked chickpeas or Kala chana provides you with the following nutrition:
- Calories: 269
- Protein: 14.5 grams
- Fat: 4 grams
- Carbs: 45 grams
- Magnesium: 19% of the DV
- Thiamine: 16% of the DV
- Vitamin B6: 13% of the DV
- Selenium: 11% of the DV
- Potassium: 10% of the DV
- Fiber: 12.5 grams
- Manganese: 74% of the Daily Value (DV)
- Folate (vitamin B9): 71% of the DV
- Copper: 64% of the DV
- Iron: 26% of the DV
- Zinc: 23% of the DV
- Phosphorus: 22% of the DV
Black Chickpeas Lose Your Weight
Black chickpeas can be a beneficial food in a weight-loss diet due to their high nutrient content and relatively low-calorie count. The dietary fiber in black chickpeas makes you feel full and satisfied after meals, and your food desire decreases. As a result, it helps you to lose weight. You can shed extra pounds if you drink boiled chickpea water because it reduces your appetite. It cuts more calories and helps you to lose weight. You should consult your dietitian if you want to lose weight or start a chickpeas diet.
Improve Cardiovascular Health
Black chickpeas contain a unique combination of anthocyanin’s, delphinine, antioxidants, flavonoids, cyaniding, petunidin, phytonutrient, and ALA. These antioxidants reduce oxidative stress, keep your heart vessels healthy, and prevent heart disease. Magnesium and folate are also present in black chickpeas, providing numerous health benefits such as:
- They stop the blood clotting in your heart vessels.
- Reduce the risk of plaque formation in arteries.
- Prevent you from heart attack and strokes.
- Magnesium and folate lower the levels of homocysteine.
Black Chickpeas are Beneficial for Digestive Health
The amount of fiber is high in chickpeas, which is why they are beneficial for your digestive health. One cup of cooked chickpeas provides about 12.5 grams of fiber, which is about half of the recommended daily intake for adults. Fiber plays an important role in promoting digestive health by adding bulk to the stool, preventing constipation, and promoting regular bowel movements. Additionally, chickpeas contain a type of soluble fiber called oligosaccharides, which can act as a prebiotic, feeding the beneficial bacteria in the gut and promoting a healthy balance of gut bacteria.
Reduces the Risk of Cancer
Black chana (black chickpeas) contains a variety of nutrients that may be beneficial for overall health, including reducing the risk of cancer. However, it is important to note that there is no single food that can guarantee the prevention of cancer. In chickpeas, saponins are present that help to reduce the development of cancer cells. In many studies, it has been proven that saponins inhibit the growth of tumors. Vitamins and minerals in chickpeas lower the risk of lung and breast cancers.
Improve Memory / Brain Health
There is some evidence to suggest that chickpeas may help to improve memory and cognitive function, although more research is needed to confirm these effects. The impressive nutrient profile of chickpeas engages everyone towards the use of these. It promotes brain function and mental health. The choline in the black chana is a great nutrient that plays an important role in brain function. Your brain needs an essential nutrient that increases the production of neurotransmitters. These neurotransmitters are messengers that convey messages of your body to your nerve cells. The key mineral magnesium is also found in chickpeas. Some other minerals are found in black chickpeas such as magnesium, selenium, and zinc. These minerals play a vital role to protect you against depression and anxiety.
While consuming chickpeas may offer potential benefits for memory and cognitive function, it is important to note that maintaining a balanced and varied diet, as well as getting regular physical exercise, is key to overall brain health.
Prevention of Diabetes with Black Chickpeas
As mentioned above, carbohydrates are in excess amounts in chickpeas that digest slowly. This slow digestion process reduces blood sugar levels and the risk of type 2 diabetes. It is important to note that black chickpeas can be beneficial in a diabetes prevention diet. They should be consumed as part of a balanced and varied diet, alongside other healthy nutrition and regular exercise.
Black Chickpeas are Beneficial for Women
The phytonutrients called saponins are found in black chickpeas/kala chana. The presence of this nutrient in black chickpeas provides a lot of health benefits to women, such as:
- It reduces the risk of breast cancer in females.
- Prevent females from osteoporosis or arthritis.
- Minimize hot flashes in post-menopausal women.
- If the women ate the chickpeas with desi ghee and brown sugar, it helped them to treat leucorrhea at home.
- Females can get strong bones if they add black chickpeas to their diet.
- If the female is pregnant and wants to keep her baby alive, we suggest she drink water boiled with chickpeas.
Get Stronger Hair with Black Chickpeas
Want to get strong hair at home? We suggest you soak some black chickpeas in water and eat them regularly. Black chickpeas are a great source of protein, which is essential for strong and healthy hair. Hair is made up of a protein called keratin, and consuming foods that are high in protein can help to improve the strength and quality of your hair. You can also get rid of premature skin aging problems with soaked chana.
Improve Hemoglobin Level
Black chana is a rich source of iron, which improves the hemoglobin levels in your body. If you are a pregnant woman, feeding your baby, or suffering from anemic problems we strongly suggest you eat soaked black chickpeas but avoid excessive intake.
Treatment of Leucoderma
Leucoderma, also known as vitiligo, is a skin disorder that causes the loss of pigment, resulting in white patches on the skin. While chickpeas may be a nutritious addition to a balanced diet, there is currently no scientific evidence to suggest that they can be used as a treatment for leucoderma.
Take a handful of chickpeas and soak them in 125 ml water for 24 hours. Also, add 10 grams triphala churan and eat them when the sprouts appear on the top of the water. Continuously using this for a few months will reduce the white spots. There is an 85% chance that white spots will permanently remove from your skin.
While consuming a nutritious diet that includes a variety of fruits, vegetables, whole grains, lean protein sources, and healthy fats is important for overall health, there is no evidence to suggest that chickpeas or any other food can be used as a primary treatment for leucoderma.
Treatment of Ringworm Infection
As you read above, chickpeas are a good source of vitamins and minerals that provide you with a lot of health benefits. If you are suffering from ringworm infection, we suggest you make bread of it and eat it every morning. If you use it regularly for one or two months without salt, it will help you to get rid of ringworm infection.
Precaution to Use Black Chickpeas / Black Chana
- Always keep in mind these precautions while eating chickpeas
- Precaution for pregnant women
- Pregnant women should use black in normal quantities. It can cause miscarriage if you consume it in excess amounts.
- Precaution for breastfeeding women
- A breastfeeding mother should consume them in moderation. It can be harmful to your baby’s health.
5 Side effects of Black Chickpeas
- Never use chana without boiling or cooking because they can be harmful to your body or add toxins.
- Complex carbohydrates are found in black chickpeas, which are challenging to digest. Abdominal bloating, gas problems, and discomfort.
- Excess amounts of fiber in chana can be the reason for IBS and diarrhea.
- You can face kidney problems if you eat them in an excess amount because of the high amount of potassium.
- Chickpeas are a common allergen, and some people may experience allergic reactions after consuming them. Symptoms of an allergic reaction may include hives, itching, swelling, and difficulty breathing.
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