You are what you eat. So, a healthy diet with the right mix of nutrients is a must for healthy living. Just like fruits and veggies, herbs and spices, other important ingredients that contribute to your health are legumes. Black chickpeas or Kala chana is one such variety of legumes that offer various health benefits. In this article, we will discuss some of the benefits of black chickpeas or Kala chana.
Black chickpeas are bigger and darker and are considered one of the best varieties among other chickpeas. Besides being rich in proteins black chickpeas are also rich in iron and fibers, which is three times the amount present in a common chickpea.1
7 Benefits of Black Chickpeas or Kala Chana
There are many ways in which chickpeas can be consumed as they pair well with many foods. They can be had as curries or added to other delicacies. They taste great as sprout salads and can be mixed with quinoa or other veggies as well. Black chickpeas can also be consumed in ground form, where the flour can be mixed with various preparations.
In a 2021 study, to improve the nutritional quality of semolina pasta, fermented chickpea flour was added to make fortified pasta. In this, the effects of fermentation, antioxidant activity, and finally the effects of fortification of pasta with fermented chickpea flour were studied. The study concluded that fermentation helped enhance the quality of pasta and supported the use of chickpeas for fortification.1
Listed here are some of the amazing health benefits of Black Chickpeas or Kala Chana:
Source of Nutrients
Black chickpeas or Kala chana are known as a great source of a variety of nutrients. They contain a perfect balance of carbs, proteins, and fats and moderate calories thus making them a perfect superfood. They are loaded with plenty of vitamins and minerals, which can help you stay strong, build your immunity, and fight diseases.
Being rich in vitamin B, folic acid, and micronutrients, black chickpeas or Kala chana can help you prevent nutritional deficiencies. As black chickpeas or Kala chana is rich in iron, it may be beneficial to prevent anemia.
Black chickpeas are known to have antioxidant properties as they are rich in polyphenols and anthocyanins, flavonoid pigments. Many of the health benefits of black chickpeas or Kala chana are due to the antioxidant property of various nutrients present in them. Its rich source of nutrients like vitamin A, vitamin C, vitamin B6, iron, magnesium, and other micronutrients helps in reducing inflammation and can help prevent conditions resulting from chronic inflammation.
Great Source Of Protein
When you plan a high protein diet, legumes and particularly Black chickpeas or Kala chana undoubtedly top the list. They offer a great source of plant-based protein and amino acids, which have benefits. So, for people who do not prefer animal protein, black chickpeas or Kala chana are the best. With a protein-rich diet that includes black chickpeas, you can head towards better muscle strength, immunity, and bone health.
Rich in Fiber
An important benefit of black chickpeas or Kala chana is that they are rich in fiber content. They help you feel full and help in keeping your appetite in control. Fiber is also good for your digestive system as it helps clear off several toxins. Regular intake of black chickpeas or Kala chana can help relieve gastric troubles and reduce the risk of constipation.
One of the other benefits of black chickpea or Kala chana is that owing to its properties, it can aid in weight loss. Black chickpeas or Kala chana that is rich in protein, fiber, and low in fat can help in lowering your calorie intake. Being rich in fiber and controlling appetite and carb intake can eventually result in weight loss. Having black chickpeas is beneficial as it works as great nutritious food to have when planning a weight loss diet and workout routine.
Heart Healthy Benefits
As black chickpeas are rich in fiber which also helps in lowering cholesterol. Also, as they are rich in magnesium and potassium, they may be useful in controlling blood pressure. One of the benefits related to this is that black chickpeas or Kala chana can beneficial for a healthy heart.
A 2014 study concluded that dietary intake of pulses that included chickpeas greatly helped lower cholesterol levels.2 This is of great value for people who are at great risk of heart diseases, have dyslipidemia or high cholesterol levels, and for those who wish to maintain a healthy heart.
Blood Sugar Control
Black chickpeas or Kala chana are rich in complex carbs. They not only keep you full for long but also help in regulating the absorption of sugar into the blood. Being rich in soluble fiber, black chickpeas, or Kala chana, have a low glycemic index. Consuming them regularly helps you stay satiated for a long and control hunger pangs. One of the benefits of Black chickpeas or Kala chana is that they can help control sudden spikes in sugar and maintain healthy blood sugar levels. This is especially of great importance for diabetics, prediabetics, and those planning a healthy diet to prevent diabetes.
Healthy Skin and Hair
The antioxidant properties of Black chickpeas or Kala chana, their protein content, and their nutritive value make them a great pick for healthy skin and hair. While they are good to maintain healthy skin, it is also believed to be beneficial in regaining the lost pigmentation of the skin. It can also be useful to control skin infections, dandruff, and hair fall. Being rich in protein, they are also popular as a home remedy for hair fall and premature greying of hair.
These are some of the benefits of black chickpeas or Kala chana. You can have them in various forms and the best way is to soak them overnight and then use them. Soaked black chickpeas can be eaten raw with veggies or ground into a paste to add to your spreads or dips. You can even sauté them or lightly toss them with some olive oil, curry leaves, and some green chilies or boil them and add them to other dishes. Cooked black chickpeas or Kala chana taste great when added to salads or quinoa and can be consumed in a meal or as a snack.