They say the weight is lost in the kitchen. I say they are right. The food plays a vital or we can say the most important role in losing weight. The food that I am going to talk about here is “Roasted Chana”. Not to confuse you with the name, here are some alternative names for roasted chana:
- Bhuna Chana
- Roasted Gram
- Brown Chickpeas
- Kaabuli Chana
- Kaala Chana
- Roasted Black Gram
- Whole Black Chana
The reason why I am recommending roasted chana losing weight is that it is high in nutritional value and offers certain health benefits along with overcoming the obesity for leaning down. It is a great snack that comes packed with protein, fiber, minerals, folate, and fatty acids while being low in calories. Therefore, bhuna chana is capable of satisfying your hunger while helping you lose weight or maintain healthy weight.
Let’s check out the nutritional value of roasted chana:
Nutritional Value of Roasted Chana
The table below represents the Roasted Gram Nutrition
|Total Fat||3 g||Potassium||0 mg|
|Saturated||0 g||Total Carbs||27 g|
|Polyunsaturated||1 g||Dietary Fiber||8 g|
|Monounsaturated||1 g||Sugars||5 g|
|Trans||0 g||Protein||9 g|
How Exactly Roasted Black Gram Help in Weight Loss and Maintaining it?
Before proceeding further, I must clear one thing before – there is one simple approach to lose weight which is “BURN MORE CALORIES THAN YOU CAN CONSUME”. So basically, you need to maintain a healthy calorie deficit. Now, the question arises – How Kaabuli Chana can help you in the process? It is simple. Consuming low calorie food is the best way to control your calorie intake and doing some physical exercise will burn the additional calories. So, if you snack on whole black chana – you will eventually end up eating fewer calories than you can burn.
Furthermore, there are certain properties that make roasted chana an ideal snack for slimming down:
Roasted Chana Properties for Slimming Down
Rich in Protein and Fiber Content
Protein and fiber are two things that do not only assure healthy lifestyle but they are also vitally required to keep your body weight under control. These nutrients help in making your metabolic activity faster and keep the digestive problems at bay. Moreover, consuming one cup of roasted chana daily fulfill half of your body’s daily protein and fiber requirements – without making you any fatter. What could be better than that, right?
Low in Calories
Calories are the reason you gain weight. Cut them off and you can be as slim as you wish. Then, how about adding the low calorie snack in your diet? Yes, I am talking about roasted gram. Do you know there are only 40-50 calories in 100 grams of roasted chana? Therefore, you can ideally consume 100-200 grams of roasted gram every day without gaining weight or getting fat.
Low Glycemic Index
Roasted brown chickpeas are an ideal food for the persons having diabetes or those who are required to keep blood sugar in control. Because of low gycemic index, bhuna chana is a great food for controlling blood sugar and ensuring a healthy lifestyle. Therefore, it is the best snack for everyone – not only the weight loss enthusiasts.
How to Eat Roasted Chana to Overcome Obesity?
Roasted chana can be consumed in many ways in order to lose weight. There are many roasted chana recipes that are found to be quite effective in leaning down or burning the fat. I will be talking about few of them in this section.
Black Chana Recipes for Fat Burning
1. Roasted Chana
Roasted chana or we can say bhuna chana is very easy to make. Just have a look and follow the instructions.
Ingredients you need: Black gram or brown chickpeas and water to soak.
- Soak the black grams overnight.
- Drain the water and boil in fresh water for 30 minutes.
- Dry them off with the help of clean towel.
- Pre-heat your oven at 400 degree Fahrenheit.
- Roast grams for 20 minutes and cool them down.
- Roast again for 15 minutes and your roasted grams are ready.
2. Sattu Drink
You can also consume roasted chana in liquid form by making a sattu drink. Let’s check the recipe.
Ingredients you need: Roasted Chana Flour, water, and lemon
- Take roasted chana flour or we can say sattu ka aata. If you don’t have this flour, you can grind the roasted chana at your home.
- Take one glass of water and add two spoons of sattu flour in it.
- Add lemon juice and drink chilled.
- You can also add a little honey for the sweet flavor.
3. Salted Roasted Chana
Salted roasted chana recipe is same as the roasted chana recipe except that you have to boil the grams in salted water to add a little salty flavor.
Boiled and Sprouted Gram for Fat Burning
The other way you can consume boiled and sprouted gram for losing weight is by eating them in boiled and sprouted form. Sprouted and boiled chana are also very beneficial in acquiring an ideal body weight. I will discuss them in another article soon.
How much roasted gram you should eat in a day?
The appropriate amount of gram consumption in a day should be between 100-200 grams. That is should can eat 2 small bowls of roasted chana twice a day as snacks. You can also try adding varierty of snacks to make sure you get all the required nutrition in your food.
Best time to eat roasted chana
There is no ideal time for eating roasted chana but do not eat it before you go to bed. It’s better to eat roasted chana as a morning or evening snack around 11:00 AM or 4:00 PM.
Precautions for eating roasted chana
If you are person with bloating problem, you are the one who should not eat roasted chana as it can worsen the situation. However, you can sure eat them once or twice in a week but never eat them in access.
Other Health Benefits of Roasted Chana
Brown Chickpeas are not only good for weight loss but also offer many other health benefits that are convincing enough to make them part of your diet. Let’s check out what are other health benefits of roasted gram:
Relieves Digestive Problems
Being rich in protein fiber, roasted chana is helpful in keeping digestive problems at a good distance from you.
If your bowel movements are not so smooth, roasted chana can help you relieve constipation and smoothen the bowel movements
Controls Blood Sugar
Brown chickpea has low glycemic index. Therefore, it helps in controlling blood sugar levels and keeping you healthy.
Did I mention that brown chickpea has good iron content? Well, yes it has and that’s why it prevents anemia.
Because of its impressive nutritional value, roasted chana is a great source of energy and helps in keeping you active throughout the day.
Roasted black gram is a very good source of manganese, folate, copper and phosphorous which are essential nutrients for keeping your heart healthy.
Also Read: Horse Gram for Weight Loss