The term “kala chana” might sound like a stranger to most of us, but when we dig through its English translation, it turns out to be a familiar thing!
So kala chana when translated into English is “black chickpeas!” Chickpeas are legumes that have protein-rich seeds, and an important ingredient to Middle Eastern and South Asian cuisine.
In fact, India itself produces 64% of the world’s total chickpea productions! On the other hand, some of the familiar Middle Eastern dishes that contain chickpeas are falafels and hummus. Now we are going to explore more about kala chana, and of course the health benefits of kala chana.
Nutritional Facts of Kala Chana
All the information above are in relation to a 2,000-calorie diet. The percentage of daily value (% of DV) may differ depending on personal calorie needs.
What are its Health Benefits?
Kala chana aids weight loss none other because of its dietary health benefits fruit fibre cereal content that it possesses at 17 g, or equivalent to 68% of the recommended daily value.
2. Kala Chana’s Cardiovascular Benefits
Next, kala chana works for cardiovascular purposes by having antioxidants and some other compounds that maintain the health of blood vessels and keeping them away from oxidative stress for a minimized cardiac arrest likelihood.
3. Kala Chana Lowers Cholesterol
The soluble fibres inside kala chana binds the bile acids and prevent them from being absorbed by the body, thus reducing cholesterol.
4. Kala Chana Manages Blood Glucose and so is Glycemic Index (GI)
Again, the same soluble fibres also manages blood glucose. In addition, kala chana also has low GI levels ranging 28 to 32. Low GI indicates that carbohydrate is broken down and digested very slowly.
5. Kala Chana Prevents Diabetes
The same carbohydrates as the point above, when digested slowly also prevents diabetes because it contributes to insulin resistance.
6. Kala Chana’s Iron Contents
Kala chana contains 4.31 mcg of iron, which is equals to 34% of the recommended daily value! Iron contributes to the formation of red blood cells and of course reducing the possibilities of anemia too.
7. Kala Chana is also Protein for Vegetarians
Kala chana as a protein is deemed safe for vegetarians because they are naturally combined with whole grain or whole wheat protein, comparable enough to that of animal meat.
8. Kala Chana is Healthy for Women
The antioxidants inside kala chana is indeed healthy for women due to the fact that it reduces the risk of women-associated diseases, such as breast cancer, and hot flushes in post-menopausal women.
9. Kala Chana Treats Digestive Disorders Good
The fibres of kala chana also treats digestive disorders really good, such as dysentery and also constipation. It is possible because they reduce the strain inside the intestines.
10. Kala Chana Shields Against Cancer
Finally, the same soluble fibres inside kala chana can also act as shields against cancer, symptoms of colon cancer in particular. This happens because the fibres are broken down by the bacteria into short chain fatty acids, absorbed again by the colon cells in return of energy supply.
Cautions & Recommendations
Kala chana’s fibre content can act as a boomerang despite its fibre benefits. When fibre amount is increased drastically into the diet, one may experience side effects such as bloating, gas, cramps, up to diarrhea. To prevent this, gradually increase the intake of chickpeas as time goes by, and drink plenty of water in order to smoothen the digestion process.
How to Cook Kala Chana Masala (Kala Chana Curry)
Ingredients
Steps