10 Health Benefits of Eating Roasted Gram – Roasted gram, commonly known as bhuna chana or roasted chana, is a common food in many parts of the world. It is made by roasting whole black or brown chana (chickpeas) until they turn crispy and golden brown. Roasted gram is delicious and packed with various nutrients that can benefit your health in many ways. In addition, it is a great meal whether served as a main or snack meal. Roasted Gram is also one of the great sources of protein. In this article, we will discuss the top 10 health benefits of eating roasted gram.
10 Health Benefits Of Eating A Roasted Gram
Roasted grams, also known as roasted chickpeas or roasted garbanzo beans, are a nutritious and delicious snack. They offer several health benefits when consumed as part of a balanced diet. Here are some of the health benefits of eating roasted grams
Rich in Protein
As a great source of protein, roasted gram is a perfect food for vegetarians and vegans. Around 15 grams of protein, or about as much as one egg’s value, can be originated in one cup of roasted grains. Protein is crucial for immune system health and for constructing and repairing bodily tissues.
Due to the high fiber content of roasted grains, cholesterol levels can reduce. In the digestive system, fiber attaches Cholesterol, preventing bloodstream absorption. Lower LDL cholesterol levels, or “bad” Lipids that can cause heart disease, might result from this.
Regulates Blood Sugar
Due to their low glycemic index, roasted grains undergo gentle digestion and do not immediately raise blood sugar levels. This makes it a perfect food for people with diabetes or those at risk of emerging diabetes. Roasted gram is also high in fiber, which can aid in regulating blood sugar levels by slowing sugar absorption into the circulation of the body.
Boosts Energy Levels
Due to their low glycemic index, roasted grains are slowly absorbed and do not raise blood sugar levels quickly. This makes it the perfect food for those who have diabetes or are at hazard of getting it. Additionally, rich in fiber, roasted grams can assist in controlling blood sugar levels by delaying the absorption of sugar into the blood.
Improves Digestive Health
The high fiber content of roasted grams supports a healthy digestive function. Constipation can prevent by consuming enough fiber. Reassuring the growth of well gut flora can also help lower the risk of colon cancer.
High in minerals and vitamins
Iron, zinc, folate, and vitamin B6 are just a few vitamins and minerals abundant in roasted grains. Zinc is vital for a robust immune system, whereas iron is necessary to create red blood cells. Vitamin B6 and folic acid are dangerous for making DNA and RNA, as well as for the group of serotonin and norepinephrine in the brain.
Helps to Maintain a Healthy Weight
Roasted gram is an excellent weight-maintenance food because it is low in calories and fat. Additionally, it has a lot of fiber, which might aid in lowering appetite and preventing overeating.
It might be useful when pregnant
A crucial mineral called iron performs various vital functions in your body. Anemia in women is one of the significant health issues that can arise from iron shortage. Iron supports the fetus’ growth and development and helps provide oxygen to the developing child.
Premature birth risk can increase in pregnancy with a lack of iron. Your immune system, which helps protect you from illness during pregnancy, will benefit significantly from the iron in roasted grains. Additionally, it can aid with weight maintenance throughout pregnancy.
It May benefit the skin
Anti-inflammatory compounds found in roasted grains may help reduce edema in acne sufferers. Additionally, roasted grains include antioxidants and vitamin C, which are suitable for the skin and can help you avoid scarring and damaged skin cells.
Beneficial to Bone Health
The roasted gram is a virtuous source of calcium, which is essential for healthy bones and teeth. Additionally, calcium marks nerve conduction, blood coagulation, and muscle contraction. Osteoporosis, which causes brittle and feeble bones, can be avoided by eating roasted grains.
Healthy Roasted Grams Recipe
Here is a simple recipe for roasted grams at home:
- 1 cup of boiled chana
- One teaspoon of olive oil
- One teaspoon of salt
- One teaspoon of black pepper
- keep the oven to 400°F (200°C).
- Rinse the gram lentils in a colander and allow them to drain.
- Combine the gram lentils, olive oil, salt, and black pepper in a mixing bowl.
- Spread the lentils in a single layer on a baking sheet lined with parchment paper.
- Roast in the oven for 20-25 minutes or until the lentils are crispy and golden brown.
- Serve immediately as a snack or sprinkle on salads for added crunch. Enjoy!
Roasted grams – Nutritional value
The nutritional value of half a cup (50g) of roasted grams is given in the table below:
Protein – 211
Total fat- 7g
Vitamin A- 1% of the daily requirement
Vitamin C -3 of the daily requirement
Calcium -5 of the daily requirement
Iron-17 of the daily requirement
Adding roasted grams to your diet as a snack or in dishes can increase your daily nutrition without adding many calories.
Tips to Use Roasted Gram in Your Diet:
Use roasted gram as a snack: Roasted gram makes a great snack, or pair it with other healthy foods like fruits or nuts for a satisfying and nutritious snack.
Add to salads: Roasted gram can be added to salads for a crunchy texture and added protein. Mix it with your favorite greens, veggies, and dressing for a delicious and healthy meal.
Use as a topping: To add crunch and flavor to yogurt, muesli, or rice, sprinkle roasted gram on top.
Create a spread: You may use roasted gram to make a hummus-like spread for a sandwich or dip.
Cook with spices: Roasted gram can cook with cumin, coriander, and turmeric for added flavor and health benefits.
Store properly: To maintain its crunchiness and flavor, store roasted gram in an airtight container in a cool, dry location.
Experiment with recipes: Roasted gram can use in various recipes, from soups and stews to curries and baked goods. Try incorporating it into your cooking for a nutritious and delicious twist on your favorite dishes.
Potential Side Effects Of Roasted Grams
Like everything else, roasted grains are a great healthy snack but have certain downsides. It is high in fiber, which can benefit your stomach if consumed in small amounts; however, overconsumption can induce bloating and gas.
Similarly, eating too many of them might lead to weight gain, so smaller quantities may be a better option if you’re attempting to reduce weight. It would be best to consider what you add to the roasted grains, and adding cheese or sugar can boost calories and reduce the health advantages of roasted grains.
Roasted gram is a nutritious and delicious snack with numerous health benefits. The nutrients in roasted gram can help promote overall health and well-being. So next time you’re looking for a healthy snack, reach for a handful of roasted grams and enjoy its many benefits.