When it comes to weight loss, there’s no magic food that will instantly shed those extra kilos. However, certain foods, like chana, can support your journey by keeping you full and satisfied while providing essential nutrients. Many weight loss programs emphasize including nutrient-dense foods like chana in your diet. One such program is offered by Fitterfly, which provides a comprehensive weight loss diet plan designed to help you achieve healthy and sustainable weight loss. But is chana really helpful for weight loss? Let’s explore why adding chana to your diet can be a smart move.
>What is Chana?
Chana, or kala chana (black chickpeas), is one of the most versatile legumes in an Indian kitchen. Sold as whole, split, or roasted, it’s a nutritious and delicious ingredient. Be it chana masala or chana chaat, this superfood has been a household favorite throughout the country.>Nutritional Value of Chana
Chana is rich in protein and fiber, making it perfect for weight loss. 100 grams of chana contains:Energy: 287 kcal
Protein: 18.77 g
Fiber: 25.22 g
Carbohydrates: 39.56 g
Potassium: 935 mg
The high fiber and protein content in chana help you feel fuller for longer, reduce cravings, and aid digestion, which is essential for effective weight loss.
>Kala Chana vs. Kabuli Chana: Which is Better?
Both kala chana (black chickpeas) and kabuli chana (white chickpeas) are excellent for weight loss, but they come with different benefits:>Kala Chana:
It is smaller, darker, and rougher in texture. Rich in fiber, kala chana helps with digestion and keeps you full longer. Its low glycemic index ensures a gradual release of sugar into the bloodstream, making it ideal for managing blood sugar levels—a key factor in weight management.Ka>Kabuli Chana:
pan style="font-weight: 400;">Larger and lighter in colour, kabuli chana is commonly used in salads, hummus, and curries. While it contains slightly less fiber than kala chana, it’s still high in protein and versatile for various recipes.Why >Why Chana is Great for Weight Loss
n style="font-weight: 400;">Chana offers several health benefits that make it a go-to choice for weight management:- High in Protein: Protein helps build muscle and keeps you full, reducing overeating.
- High in Fiber: Fiber promotes digestion, increases satiety, and maintains blood sugar levels.
- Low Glycemic Index: It ensures the slow release of sugar into the blood, which is crucial for weight management.
- Maintains Heart Health: Potassium and fiber help to keep the heart healthy.
How >How to Add Chana to Your Diet
n style="font-weight: 400;">Chana is versatile. Here are some easy, weight-loss-friendly ways to enjoy it:- Soaked Chana Snack: Soak chana overnight, then cook and season with salt, cumin, and lemon juice for a quick snack.
- Sprouted Chana Salad: Mix sprouted chana with chopped vegetables and a dash of lemon juice.
- Chana Masala: Make a low-oil curry with cooked chana, tomatoes, and spices. Pair it with brown rice or rotis.
- Roasted Chana: Roast chana with spices like chaat masala for a crunchy, healthy snack.
- Kala Chana Sundal: Boil kala chana, then sauté with mustard seeds, curry leaves, and a sprinkle of coconut.
Pract>Practical Tips for Eating Chana
style="font-weight: 400;" aria-level="1">Watch Portions: Stick to a handful (30 grams) of roasted chana or half a cup of cooked chana to avoid excess calories.Chana is otherwise considered safe, but a few things to be wary of are:
- Gas and Bloating: The high fiber content in this food causes bloating in some individuals. Use small portions and then increase over time.
- Allergic reactions: It is possible to be allergic to chickpeas. Be careful of any side effects.
