Top 8 reasons chickpeas or chana are actually good for your health!

Here are few reasons why snacking on chana or gorging on chana masala is a great idea!

Chickpeas, known as chana (or chole) in Hindi belong to the family of legumes that are widely consumed by Indians. Commonly known as Bengal gram, they impart a unique and delicious taste and flavour to your dishes and curries. Although available in a variety of colours, beige-coloured chickpeas are most preferred ones. Apart from being economical, this legume is high in nutritive value making it a healthy option to include in your diet. Here are top eight health benefits of chickpeas you didn't know.

#1 Aids in weight loss

Chickpeas are known to be an effective natural aid for weight loss due to their high fibre content. They not only help in controlling your appetite but also make you feel fuller for a long time. Being the best source of dietary protein for vegetarians, it also plays a key role in proper weight management. Did you know these 5 promising foods that aid weight loss?

#2 Boosts your energy and immunity

Bengal gram is an excellent source of the trace mineral manganese, in addition to other health essential nutrients like thiamine, magnesium and phosphorus. Manganese acts as an essential cofactor that plays a vital role in energy production and enhancing your overall immunity.

#3 Stabilizes blood sugar levels

The fact that chickpeas have low glycemic index (GI) makes this legume good for diabetics. It causes slow and steady release of glucose into the bloodstream and thus, maintains your blood sugar levels. The presence of soluble fiber, high protein and iron content also aid in the proper management of sugar levels in the body.

#4 Regulates hormonal levels in women

Chickpeas are a great source of phytonutrients namely phyto-oestrogens (plant hormones) and saponins (anti-oxidants). This legume lowers your risk of breast cancer and protects against osteoporosis by maintaining blood levels of the oestrogen hormone. Chickpeas also help in relieving mood changes during menstruation and post-menopausal symptoms in women.

#5 Prevents anemia

Chickpeas are an excellent dietary source of iron that helps in fulfilling your body s requirement for this mineral and thus, prevent anemia. This is the reason women (pregnant, lactating and menstruating), growing children and people at high risk of anaemia are recommended to consume this legume on a daily basis.Read about 6 tests to check if you are anemic.

#6 Controls your blood pressure

Chickpeas are found to lower your blood pressure by reversing the changes that occur in the blood vessels of people suffering from hypertension. This legume helps in maintaining proper electrolyte balance in the body due to the presence of potassium and magnesium in it.

#7 Protects from digestive problems

The high fibre content in chickpeas helps in promoting a healthy digestive system and intestine by lowering the risk of digestive disorders. This legume contains phytonutrients, high protein, dietary fibre and a wide range of minerals and vitamins all of which reduce the risk of bowel complications like constipation.

#8 Maintains a healthy heart

It is found that regular intake of black gram exerts a positive effect on your heart and protects from a wide range of cardiac complications. Chickpeas contain high amounts of magnesium and folate that helps in strengthening the blood vessels along with lowering bad cholesterol (LDL - Low-density lipoproteins) levels in the body.

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References:

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2. Nestel P, Cehun M, Chronopoulos A. Effects of long-term consumption and single meals of chickpeas on plasma glucose, insulin, and triacylglycerol concentrations. Am J Clin Nutr. 2004 Mar;79(3):390-5. PubMed PMID: 14985212.
3. Pittaway JK, Ahuja KD, Robertson IK, Ball MJ. Effects of a controlled diet supplemented with chickpeas on serum lipids, glucose tolerance, satiety and bowel function. J Am Coll Nutr. 2007 Aug;26(4):334-40. PubMed PMID: 17906185.