Dt. Natasha Mohan
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Table of Contents
Chana Good for weight loss A complete guide
Introduction to chana and its popularity in diets
Chickpeas belong to the legume family (Fabaceae) it was first cultivated in 7000 – 9000 years ago in middle east turkey and Mesopotamia then it spread to south part of the Asia. In India there are two types of chickpeas cultivated kala chana and Kabuli chana.
From the health perspective it is low in GI which raise blood sugar slowly, high in fiber slows carbohydrate absorption, prevents sugar spikes and protein support muscle health.
Chana good for weight loss?
- High proteins and satiety: Protein increase the satiety help to reduce unnecessary snacking which supports lean muscle mass, which boosts metabolism that maintain the energy level.
- Rich in fiber: Chana is fiber rich that slows digestion and keeps you full longer that stop you to overeat and controls hunger spikes and helps to regulate bowel movements good digestion means better weight control.
- Lower Glycaemic index: Food has tendency to make energy by releasing glucose in blood stream that cause increase in sugar but chana has low GI which is good to maintain sugar level.
Types of chana for weight loss
1. Kala chana – black chickpeas
- High in protein and fiber
- Low GI
- Best way to eaten in form of roasted, boiled or sprouted
2. Kabuli chana (white chickpeas)
3. Roasted chana
- Roasted form of chana contains less calories
- Rich in fiber and protein
- Can be used in chilla and protein shake
How chana helps in weight management
Controls hunger & cravings
Chana is rich in protein and dietary fiber, which is essential nutrients for appetite control. Fiber swells in the stomach after absorbing in water giving you sense of fullness. Which reduces the frequency of hunger spikes.
Provides sustained energy
Weight loss diets are maintaining steady energy level throughout the day. Where chana has a low GI which releases glucose slowly into bloodstream this prevents sudden crashes in blood sugar level and often avoid fatigue and cravings.
Supports muscle building
Marinating and preserving lean muscle are important during weight loss because muscles burn more calories even at rest. Chana is low in calories yet packed with essential nutrients that make it perfect for food for fat loss.
Eating chana for weight loss in right ways
- Soaked chana in the morning: Drain kala chana in the morning boil it for 10 min then adds chopped onion, cucumber, and green chili which keeps you full till lunch, great for breakfast.
- Sprouted kala chana salad: Sprouted soaked chana for 1-2 days, then mix with tomatoes, cucumber, coriander and lemon juice which is rich in enzymes, easy to digest, and boosts metabolism.
- Chana salad with vegetables: A chana salad with vegetables is one of the most filling snacks or easy to digest meals you can have for weight loss which also maintain its high in protein and fiber.
Benefits of adding chana to your weight loss diet
- High in protein – Proteins keep your lean muscle mass preserve which is often affected by weight loss due to lack of protein source available in weight loss diet.
- Improves gut health: Boiled chana is loaded with dietary fiber which improves the good bacteria production in stomach which improves digestion, prevents overeating and keeps you satisfied.
- Supports fat metabolism: Chana contains vitamins like b – complex and minerals like magnesium and iron which help to break food to produce energy easily.
Precautions while eating chana
- Portion control: Eating too much chana cause digestive issue like bloating gas or stomach discomfort due to its high fiber and complex carbs. only take it in 1 cup boiled chana per day is enough.
- Avoid excess oil and frying: Eating chana fried and roasted can cause overnight heaviness and indigestion, due high fiber and carbs
- Possible digestive issues: If you overeat chana can cause gas, bloating and diabetic trigger still low in GI but portion size.
Chana vs other protein source for weight loss
- Chana vs lentils: Chana is better options for snacking and hunger control since it’s more filling and keeps you full for hours where lentils are better for main meals since they are lighter, provide steady protein, and easy to digest.
- Chana vs soybeans: Chana is rich in fiber which control hunger appetite and blood sugar control which increase sudden hunger spikes, but soybeans are more protein dense which maintain muscle during weight loss.
- Chana vs meat: Chana is better for weight loss which is full of fiber, stable energy and healthy vegetarian options. But meat is rich in protein that is faster muscle preservation with fewer carbs.
Conclusion
Chana is good for weight loss because it combines moderate protein with high fiber, which keep your hunger under control you can take chana is multiple ways. Roasted chana for weight loss is less calorie dense due to roasting it loss calories. And soaked chana benefits for weight loss is good during protein management and you can add multiple veggies which complete the nutrients deficiency in meal. Before following any diet plan on social media first concern with dietitian because it hard to tell which things suits or not suits on your body.
Black chana is little better as it has more fiber, protein and fewer calories compared to white chickpeas.
1 cup boiled or roasted chana is enough and too much can cause digestive issue.
Small portions are okay but avoid heavy quantities since it causes night heaviness and cause indigestion.
No, only 100 g of chana hardly contains 160 kcal calories but it is nutrients- dense yet weight – loss friendly.
Yes, in moderate portions. It is safe and healthy but avoid if you are facing any digestive issue and kidney stones.
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