What is Kala Chana?
Kala chana, known as black chickpeas in English, is a variety of chickpeas that are dark brown to black.
It is a popular legume in Indian cuisine and is used in various traditional dishes.
These chickpeas are small, round, and have a nutty flavor with a slightly firmer texture compared to regular chickpeas.
Kala chana is highly nutritious and is considered a good source of protein, dietary fiber, vitamins, and minerals.
It is a common ingredient in vegetarian and vegan diets as it provides essential nutrients like iron, folate, phosphorus, and zinc.
Additionally, it is low in fat and rich in carbohydrates.
This legume can be used in a variety of dishes, including curries, stews, salads, and snacks.
It’s often soaked before cooking to improve digestibility and reduce cooking time.
Overall, kala chana is a versatile and healthy addition to your meals.
“Kala chana” translates to “black chickpeas” in English.
Protein in Kala Chana per 100g
In 100 grams of kala chana (black chickpeas), there are approximately 8.9 grams of protein.
Kala Chana Nutrition
Kala chana, or black chickpeas, is a highly nutritious legume that offers a range of health benefits.
Here is an overview of the nutrition provided by kala chana:
Protein: Kala chana is an excellent source of plant-based protein, making it an important food for vegetarians and vegans.
Protein is crucial for muscle repair, growth, and overall body function.
Dietary Fiber: Kala chana is rich in dietary fiber, promoting digestive health and aiding in proper bowel movements.
Fiber also helps in managing weight and controlling blood sugar levels.
Complex Carbohydrates: The complex carbohydrates found in kala chana provide a sustained release of energy, keeping you full and energized for longer periods.
Vitamins and Minerals:
- Iron: An essential mineral for transporting oxygen in the blood and preventing anemia.
- Calcium: Important for bone health and muscle function.
- Magnesium: Supports muscle and nerve function, bone health, and energy production.
- Phosphorus: Vital for bone health, cell repair, and energy metabolism.
- Potassium: Helps in maintaining a healthy blood pressure and fluid balance.
- Zinc: Important for the immune system and wound healing.
- Folate (Vitamin B9): Essential for cell division and the formation of DNA.
Low Glycemic Index (GI): Kala chana has a low glycemic index, meaning it has a slower impact on blood sugar levels.
This is beneficial for individuals managing diabetes or aiming for balanced blood sugar levels.
Antioxidants: Kala chana contains antioxidants that help neutralize harmful free radicals in the body, supporting overall health and well-being.
Cholesterol-Free: Kala chana is cholesterol-free, making it a heart-healthy food choice.
Incorporating kala chana into your diet can provide you with these essential nutrients and health benefits, making it a valuable addition to a well-rounded and balanced diet.
Kala Chana Protein Per 100g
Kala Chana Benefits
Kala chana, or black chickpeas, offers a range of health benefits due to its rich nutritional profile. Here are some of the key benefits:
High Protein Content: Kala chana is a great source of plant-based protein, making it an excellent choice for vegetarians and vegans.
Protein is essential for muscle repair, growth, and overall body function.
Dietary Fiber for Digestive Health: It’s rich in dietary fiber, aiding in digestion, promoting regular bowel movements, and reducing the risk of digestive disorders.
Regulates Blood Sugar Levels: Kala Chana has a low glycemic index, helping to regulate blood sugar levels.
It provides a steady release of glucose, making it a good option for individuals with diabetes.
Supports Weight Management: The combination of protein and fiber in kala chana helps keep you feeling full for longer, reducing overall calorie intake and aiding in weight management.
Boosts Heart Health: The fiber, potassium, and low sodium content in kala chana support heart health by managing blood pressure, reducing the risk of heart disease, and maintaining cholesterol levels.
Rich in Essential Minerals: Kala chana is a good source of essential minerals like iron, calcium, magnesium, phosphorus, and potassium, vital for bone health, muscle function, and overall well-being.
Provides Energy and Combats Fatigue: The carbohydrates and protein in kala chana supply the body with energy and combat fatigue, making it an excellent food for active individuals.
Antioxidant Properties: Kala chana contains antioxidants that help fight free radicals, promoting cell health and potentially reducing the risk of chronic diseases.
Improves Immune Function: The zinc and folate in kala chana support a healthy immune system, aiding in the body’s ability to fight infections.
Contributes to Healthy Pregnancy: The folate content is crucial for pregnant women, as it helps prevent neural tube defects in developing fetuses.
Incorporating kala chana into your diet can be a valuable addition to support overall health and well-being.
However, it’s important to consume it as part of a balanced diet and healthy lifestyle.
Kala Chana Nutritional Value Per 100g
The nutritional value of kala chana (black chickpeas) per 100 grams is approximately:
- Calories: 164 kcal
- Protein: 8.9 grams
- Carbohydrates: 27.4 grams
- Dietary Fiber: 7.6 grams
- Sugars: 4.8 grams
- Fat: 2.6 grams
- Saturated Fat: 0.3 grams
- Monounsaturated Fat: 0.5 grams
- Polyunsaturated Fat: 1.1 grams
- Vitamins and Minerals:
- Calcium: 49 mg
- Iron: 2.9 mg
- Magnesium: 48 mg
- Phosphorus: 168 mg
- Potassium: 291 mg
- Sodium: 4 mg
- Zinc: 1.5 mg
- Vitamin C: 1.3 mg
- Vitamin B6: 0.2 mg
- Folate (B9): 172 mcg
Kala chana is a nutritious legume, that provides a good source of protein, fiber, vitamins, and minerals that contribute to a healthy and balanced diet.
Benefits of Eating Soaked Kala Chana in the Morning
Eating soaked kala chana (black chickpeas) in the morning offers several health benefits:
- Improved Digestion: Soaking kala chana overnight softens them and makes them easier to digest. It aids in better digestion and reduces the chances of bloating and indigestion.
- Increased Nutrient Absorption: Soaking helps reduce anti-nutrients like phytic acid and enzyme inhibitors, allowing the body to absorb nutrients like iron, calcium, and zinc more efficiently.
- Stabilized Blood Sugar Levels: Soaked kala chana has a lower glycemic index, leading to a slower release of sugar into the bloodstream. This can help manage blood sugar levels, making it beneficial for individuals with diabetes.
- Rich Source of Protein: Soaked kala chana is an excellent plant-based protein source, promoting muscle repair, growth, and overall body function.
- Boosted Energy Levels: The carbohydrates and protein in soaked kala chana provide a sustained release of energy, keeping you energized throughout the morning.
- Weight Management: The fiber and protein content in soaked kala chana help in controlling appetite and reducing overall calorie intake, supporting weight management and aiding in weight loss.
- Balanced Hormones: The nutrients in soaked kala chana can support hormonal balance, which is crucial for overall health, especially in women.
- Better Heart Health: The fiber, potassium, and low sodium content in kala chana support heart health by managing blood pressure and cholesterol levels.
- Detoxification: Kala chana acts as a natural detoxifier, aiding in flushing out toxins from the body due to its fiber content.
- Skin Health: The vitamins and minerals in soaked kala chana can contribute to healthy, glowing skin by promoting collagen production and fighting oxidative stress.
Incorporating soaked kala chana into your morning routine can be a nutritious and healthful way to start the day, providing a range of essential nutrients and potential health benefits.
Boiled Kala Chana Nutritional value per 100g
Certainly! Here is the nutritional value of boiled kala chana (black chickpeas) per 100 grams:
- Calories: 164 kcal
- Protein: 8.9 grams
- Carbohydrates: 27.4 grams
- Dietary Fiber: 7.6 grams
- Sugars: 4.8 grams
- Fat: 2.6 grams
- Saturated Fat: 0.3 grams
- Monounsaturated Fat: 0.5 grams
- Polyunsaturated Fat: 1.1 grams
- Vitamins and Minerals:
- Calcium: 49 mg
- Iron: 2.9 mg
- Magnesium: 48 mg
- Phosphorus: 168 mg
- Potassium: 291 mg
- Sodium: 4 mg
- Zinc: 1.5 mg
- Vitamin C: 1.3 mg
- Vitamin B6: 0.2 mg
- Folate (B9): 172 mcg
Boiled kala chana is a nutrient-dense food, rich in protein, fiber, vitamins, and minerals, making it a healthy choice for a balanced diet.
Yes, kala chana (black chickpeas) can be beneficial for weight loss. Here’s why:
- High in Protein: Kala chana is rich in protein, which is essential for muscle repair and growth. Protein also helps in reducing appetite and increasing the feeling of fullness, which can lead to reduced calorie intake and aid in weight loss.
- Rich in Fiber: Fiber content in kala chana helps in controlling hunger and promoting a sense of fullness. This can prevent overeating and snacking, contributing to weight management.
- Low in Calories: Kala chana is relatively low in calories while being filling due to its protein and fiber content. This makes it an excellent food choice for those looking to manage their weight and calorie intake.
- Low Glycemic Index (GI): Kala chana has a low glycemic index, meaning it causes a slow and steady rise in blood sugar levels. This helps in managing hunger and reducing cravings for unhealthy snacks.
- Balanced Nutrient Profile: Kala chana provides a good balance of macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals), making it a wholesome food choice in a weight loss diet.
- Energy Sustenance: The combination of protein, fiber, and complex carbohydrates in kala chana provides sustained energy, keeping you feeling energized and satisfied for a longer duration.
- Supports a Healthy Diet: Incorporating kala chana into a well-rounded, balanced diet can contribute to a healthier eating pattern, aiding in weight loss efforts in the long run.
However, it’s important to remember that while kala chana can be beneficial for weight loss, overall dietary habits and a combination of a healthy, balanced diet with regular exercise are crucial for effective weight management.
Always consult a healthcare professional or a registered dietitian before making significant changes to your diet or lifestyle.
FAQs
- Q: Is kala chana the same as regular chickpeas?
- A: Kala chana, or black chickpeas, is a specific variety of chickpeas with a dark brown to black color.
- It differs from the more common beige or light brown chickpeas in appearance and taste.
- Q: How do I soak kala chana for best results?
- A: To soak kala chana, rinse them thoroughly and soak them in enough water overnight or for at least 8-10 hours.
- This softens the chickpeas, making them easier to cook and digest.
- Q: Can I eat kala chana raw after soaking?
- A: It’s recommended to cook soaked kala chana before consumption to ensure it’s safe to eat and easily digestible.
- Cooking also helps eliminate any anti-nutrients present in raw legumes.
- Q: What are some popular dishes made with kala chana?
- A: Kala chana is used in a variety of dishes, including chana masala, a spicy curry; chana chaat, a tangy salad; and kala chana soup.
- It’s also used in stews, salads, and snacks.
- Q: Is kala chana a good source of protein for vegetarians?
- A: Yes, kala chana is an excellent source of plant-based protein, making it a valuable addition to a vegetarian or vegan diet.
- Q: How can I include kala chana in my weight loss diet?
- A: You can include kala chana in your weight loss diet by incorporating it into salads, soups, or making a light curry.
- Its high protein and fiber content can help you feel full and satisfied, supporting your weight loss goals.
- Q: Can individuals with diabetes consume kala chana?
- A: Yes, kala chana has a low glycemic index and can be included in a diabetic diet.
- However, portion control and monitoring blood sugar levels are essential.
- Q: Are there any allergic reactions associated with kala chana?
- A: Allergic reactions to kala chana are rare. However, some individuals may have allergies to legumes, so it’s advisable to be cautious if you have known legume allergies.
Always consult with a healthcare professional or a registered dietitian for personalized advice regarding your diet and any potential concerns related to consuming kala chana.