Health Benefits Of Black Chana

Black chana, also called chickpeas or garbanzo beans, offers numerous health benefits. Packed with fiber, protein, vitamins, and minerals, it supports digestion, boosts energy, and promotes overall wellness. Learn how to use black chana in your diet for better health.
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17-September-2025

Black chana, also known as kala chana, is a nutrient-dense legume that has been part of traditional diets for centuries. This small, dark variety of chickpeas is packed with vital nutrients that support overall health. Whether boiled, roasted, or sprouted, black chana is a versatile food that offers multiple health benefits. From boosting digestion to aiding in weight loss, black chana is an excellent addition to any diet, especially for those looking to maintain a healthy lifestyle. This article will explore the nutritional value, health benefits, potential side effects, and the importance of having health insurance while maintaining a nutritious diet.

Health benefits Of black chana

The health benefits of black chana (kala chana) are wide-ranging and significant. Here are some key black chana benefits you should consider:

  • Improves digestive health: Due to its high fiber content, black chana helps in regulating digestion, preventing bloating, constipation, and other digestive issues.

  • Boosts immunity: Black chana contains essential vitamins like vitamin C and antioxidants, which play a key role in boosting the immune system.

  • Supports heart health: The combination of fiber, potassium, and magnesium in black chana is beneficial for maintaining a healthy heart. These nutrients help regulate blood pressure and lower bad cholesterol (LDL).

  • Enhances energy levels: With a good amount of carbohydrates, black chana provides long-lasting energy, making it an excellent choice for athletes and those with an active lifestyle.

  • Regulates blood sugar levels: Black chana is a good food option for people with diabetes as it helps stabilise blood sugar levels due to its low glycemic index.

  • Supports brain health: Black chana is rich in choline, a vital nutrient for brain function. Choline aids in the production of neurotransmitters, chemical messengers that facilitate communication between nerve cells. Additionally, the magnesium content in black chana supports healthy nerve function, potentially reducing the risk of neurodegenerative diseases.

  • Supports skin health: The antioxidants present in black chana help combat oxidative stress, which can damage skin cells and accelerate aging. The fiber content aids in digestion, which can positively impact skin health. Moreover, the zinc in black chana promotes wound healing and collagen production, contributing to healthy skin.

  • Supports hair health: Black chana is a good source of protein, essential for hair growth and repair. The iron content helps transport oxygen to hair follicles, promoting healthy hair growth. Additionally, the zinc in black chana contributes to scalp health and prevents hair loss.

  • Supports vision health: The vitamin A present in black chana is crucial for maintaining good vision, particularly in low-light conditions. It helps protect the cornea and retina, reducing the risk of age-related macular degeneration.

What are nutritional value of black chana per 100g?

Black chickpeas, or kala chana, are a highly nutritious food that can be a valuable addition to a balanced diet. Per 100 grams, black chickpeas offer the following nutritional profile:

  • Protein: 20g

  • Carbohydrates: 63g

  • Dietary Fiber: 12g

  • Fat: 6g

  • Calcium: 57g

  • Iron: 4.31mg

  • Potassium: 718mg

  • Calories: 378kcal

Nutrient

Value

Carbohydrates

57.8 g

Fat

6.69 g

Proteins

22.4 g

Energy

387 kcal

Fibre

10.8 g

Sugar

10.8 g

Vitamins in black chana

Vitamin

Value

Vitamin B1 (Thiamine)

0.486 mg

Vitamin B2 (Riboflavin)

0.106 mg

Vitamin B3 (Niacin)

1.76 mg

Vitamin B5 (Pantothenic acid)

0.606 mg

Vitamin B6 (Pyridoxine)

0.492 mg

Folate

437 μg

Minerals in black gram

Mineral

Value

Iron

4.86 mg

Calcium

45 mg

Sodium

64 mg

Potassium

846 mg

Magnesium

166 mg

Phosphorous

318 mg

Copper

0.912 mg

Zinc

2.81 mg

Manganese

1.6 mg

Selenium

8.3 μg

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Nutrition

What are the nutritional benefits of black chana?

Black chana is a powerhouse of nutrients, providing a balanced combination of protein, fiber, and essential vitamins and minerals. Here’s a breakdown of black chana health benefits:

  • High in protein: Black chana is an excellent source of plant-based protein, making it ideal for vegetarians and vegans. Protein is essential for muscle repair and growth.

  • Rich in fiber: With high fiber content, black chana supports digestion, preventing constipation and promoting regular bowel movements.

  • Packed with vitamins and minerals: It is rich in essential vitamins like B6, folate, and minerals such as iron, phosphorus, and manganese, which are necessary for energy production and maintaining bone health.

  • Low glycemic index: Black chana has a low glycemic index, which means it helps regulate blood sugar levels, making it a good food choice for diabetics.

  • Contains antioxidants: The antioxidants in black chana help fight inflammation and protect the body from oxidative stress, which can lead to chronic diseases.

How to use black chana in your diet?

Incorporating black chana into your daily meals is simple, as it can be used in various forms:

  • Boiled black chana: One of the easiest ways to consume black chana is by boiling it. It can be added to salads, soups, or eaten as a standalone snack with spices and herbs.
  • Roasted black chana: Roasted black chana makes for a crunchy, healthy snack. You can roast them with a little oil, salt, and spices for a flavourful treat.
  • Sprouted black chana: Sprouting enhances the nutritional value of black chana. Soak the chana overnight, and sprout them the next day. Sprouted black chana can be added to salads or used as a topping for other dishes.
  • Chana curry: Black chana can also be cooked into a delicious curry with tomatoes, onions, and spices, making for a protein-rich meal that pairs well with rice or flatbreads.

Can black chana help in weight loss?

Yes, black chana can be a valuable ally in weight management. Here’s how:

  • Low in calories: Black chana is naturally low in calories, yet it is filling due to its high fiber content. This means you can eat a reasonable portion without consuming too many calories.

  • Promotes satiety: The fiber in black chana promotes a feeling of fullness, reducing the chances of overeating or snacking between meals.

  • Supports fat metabolism: The proteins in black chana help in the breakdown of fat and building lean muscle mass, which is crucial when trying to shed excess weight.

  • Boosts metabolism: The iron and phosphorus content helps in improving energy production and metabolism, aiding in faster

Side effects of consuming black chana

While black chana has several benefits, consuming it in excess may cause some side effects:

  • Bloating and gas: The high fiber content can cause bloating, gas, or discomfort, especially if consumed in large amounts.

  • Allergic reactions: Some individuals may be allergic to legumes like black chana, leading to symptoms such as skin rashes, itching, or breathing difficulties.

  • Interference with nutrient absorption: Like other legumes, black chana contains phytic acid, which may hinder the absorption of some minerals such as calcium and zinc. Soaking or sprouting the chana can help reduce this effect.

  • Kidney issues: For individuals with kidney problems, consuming too much protein can put stress on the kidneys, so it's important to consume black chana in moderation if you have pre-existing kidney conditions.

Role of health insurance in managing your dietary health

While incorporating nutritious foods like black chana into your diet is essential for maintaining good health, it’s equally important to have health insurance to cover unexpected medical expenses. A balanced diet, rich in legumes like black chana, can reduce the risk of lifestyle-related diseases such as diabetes, hypertension, and heart disease. However, even with the best preventive measures, medical emergencies can still occur.

Health insurance ensures that you have access to quality healthcare without worrying about the financial burden. Whether it’s regular health check-ups or treatments for chronic conditions, a comprehensive insurance plan can help you stay on top of your health while managing costs effectively. It’s advisable to choose a plan that covers preventive care, as well as major illnesses, ensuring peace of mind for both individuals and families.

Conclusion

Black chana, or kala chana, offers a multitude of health benefits, from improving digestive health to supporting weight loss and enhancing male reproductive health. Its high protein, fiber, and nutrient content make it a valuable addition to a balanced diet. However, as with all foods, moderation is key to avoiding potential side effects like bloating or nutrient absorption issues. By including black chana in your diet and ensuring that you have health insurance, you can take proactive steps towards maintaining both your physical and financial well-being.

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Frequently asked questions

What are the nutritional components of black chana?
Black chana is rich in protein, fiber, and essential vitamins like B6 and folate. It also contains minerals such as iron, phosphorus, and manganese, which support energy production, bone health, and digestion.

Can black chana be eaten daily?
Yes, black chana can be eaten daily in moderate amounts. It is a nutritious legume that provides sustained energy, supports digestion, and helps in weight management, making it a healthy addition to a balanced diet.

Does black chana have any side effects?
Consuming black chana in excess may cause bloating, gas, or discomfort due to its high fiber content. Additionally, some people may experience allergic reactions or issues with nutrient absorption when consumed in large quantities.

Is black chana beneficial for people with diabetes?
Yes, black chana is beneficial for people with diabetes. Its low glycemic index helps regulate blood sugar levels, and its fiber content supports better glucose metabolism, making it a healthy option for diabetics.

Is black chana hot or cold?

According to Ayurveda, black chana is considered a cooling food, balancing pitta and kapha doshas. However, it can also increase vata dosha, so it's important to consume it in moderation.

Is black chana weight gain or weight loss?

Black chana can be both weight gain or weight loss food depending on how it is consumed. It is a good source of protein and fiber, which can help you feel full and satisfied, reducing overall calorie intake. However, it is also high in calories, so consuming it in moderation is key.

What is the best time to eat chana?

The best time to eat chana is during breakfast or lunch. This is because it takes longer to digest than other foods, so eating it in the morning or afternoon allows your body to process it fully before bedtime.

Is black chana good for skin?

Yes, black chana is good for skin. It is a good source of zinc, which helps to regulate oil production and prevent acne. It is also a good source of antioxidants, which can help to protect the skin from damage caused by free radicals.

How much chana is safe per day?

A serving size of 1/2 cup of cooked black chana is considered safe for most people. However, it is important to listen to your body and adjust your intake accordingly. If you experience any digestive issues, such as gas or bloating, you may need to reduce your intake.

Is black chana beneficial for males?

Yes, black chana is beneficial for males. It is a good source of protein, which is essential for muscle growth and repair. It is also a good source of zinc, which is important for testosterone production. Additionally, the fiber in black chana can help to promote digestive health and prevent constipation

Is black chana good for constipation?

Yes, black chana is rich in dietary fibre (10.8 g per 100 g), which supports healthy digestion and improves bowel movement. Regular consumption can help relieve constipation and promote gut health.

Is black chana good for kidneys?

Black chana contains essential nutrients like magnesium, potassium, and folate, which support overall kidney health. However, people with existing kidney issues, especially those advised to limit protein or potassium intake, should consume it in moderation and consult a doctor.

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