Want to lose weight effectively? If yes, then tweak your dietary habits and pick the right nutrition for yourself. There are times when we often end up bingeing on foods that are loaded with calories. Such high-calorie foods can hinder your weight loss efforts. In order to shed those extra kilos, it is imperative to have a diet that is high in fibre content. One such healthy snack that can easily be added in your weight loss diet is roasted chana.
Roasted chana not only helps in managing weight but is also loaded with health benefiting properties. Also known as bhuna chana (or roasted black gram), it is one of the most popular snacks in India and quite delicious as well. According to Ayurveda expert, Dr. Ashutosh Gautam, "Roasted chana with outer shell can provide with good amount of fibre and protein, which are known to keep you fuller for longer as they take time to digest. It is a perfect snack for weight loss as it helps to reduce overall calorie intake by a person."
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Why Roasted Chana For Weight Loss?
Weight loss is a process that can be eased up with chana. There are a number of reasons why chana is so healthy and is vital to the weight loss journey. Nutritionists and dieticians strongly recommend the inclusion of chana in your daily diet to enhance the chances of losing weight quickly and satiating the appetite.
1. Low In Calories
Roasted chana is a low calorie snack that you can include in your weight loss diet. It is a perfect teatime snack and can be savoured in the form of a chaat as well. The best part about consuming roasted chanas is that they can satisfy your hunger without loading you with calories.
2. High In Protein
The protein content in roasted chana can help in controlling and reducing weight. These healthy delights can keep hunger pangs at bay as they are sure to keep you fuller for longer. To increase its nutritional value, you can add paneer and veggies in it and savour it in the form of chaat.
3. High In Fibre
Consumption of roasted chana can keep digestive woes at bay as it is super-rich in fibre. The fibre content also helps in boosting the satiety. They are easy to carry and can be munched on at any time of the day.
Other Health Benefits Of Chana
Apart from weight loss, chana has a number of health benefits too. The black gram may look tiny, but the dish surely packs a punch when it comes to being great for overall health. There is a reason behind why the chana is so highly recommended by dieticians and nutritionists. Here are a few other health benefits of chana other than for weight loss:
- Controls diabetes and blood sugar levels
- Maintains healthy bones
- Reduces inflammation
- Stabilizes blood pressure
- Helps in maintaining a healthy heart
- Lowers cholesterol
- Is known to help prevent Cancer
- Enhances immunity
(Also Read: Fibre-Rich Foods For Diabetes: 5 Foods That Manage Blood Sugar Levels)
Side Effects Of Chana
Chana, like any other food, may cause a few side effects if had in excess. The consumption of chana is vital for the body functions - but needs to be taken with caution and after consulting a doctor. It is also important to have the right quantity of chana with your regular diet, to ensure your body gets the right amount of nutrients and fulfills requisite daily needs of vitamins and minerals. Chana, if had too much, may cause the following side effects:
- May cause allergy in some people
- Bloating, intestinal gas, cramps and diarrhea may happen
- Dysentry may be caused by chana
Bhuna Chana vs Regular Chana - What's the difference?
Regular chana cannot be had raw as it's hard in texture. One option is to cook it and serve it hot as a curry or boil it and serve it as a chaat. Since both options involve cooking in some form or the other, chana loses out its inherent nutritive properties and becomes less-nutrient rich than it originally contains. Bhuna chana, on the other hand, retains many such properties and thus is more beneficial health-wise than chana had in any other form. This is not to say that regular chana does not have any health benefits in itself. But bhuna channa with its husk intact is much more healthy for the appetite.
How Much Roasted Chana Is Good For You?
An ideal amount of chana to be had daily would be 100 grams or approximately two bowls of chana. This will ensure maximum effect on weight loss, maintain fibre content in the body and thus result in maximum utlisation of the health benefits of chana. Two bowls of chana had everyday, be it on its own or in the form of a chaat, or with water, gives innumerable health benefits and aids the process of weight loss. All that separates you and your ideal weight is this simple recipe which will make you feel full at any given time of the day, and thus reduce the craving for unhealthy or junk food. However, you must consult a doctor or nutritionist before incorporating roasted chana as a part of your daily diet.
Ways To Roast Chana
Though roasted chana is easily available in the market, there are certain ways to make it at home too. Simply take the whole chana, along with the husk, and put it in a pan. Simmer for a few minutes until it is crispy or brown, and then if required, add spices to it such as hing. This snack will be flavourful, wholesome and an interesting addition to your diet. A similar process can also be implemented in the microwave, if gas is not available.
So, include these wonder delights to your weight loss diet and lose weight effectively and efficiently.