Roasted gram, or bhuna chana, is a snack deeply rooted in Indian tradition. Loved by people across the country, this crunchy and nutritious delight has its own place in every regional cuisine. From being mixed into traditional chutneys in the South, enjoyed as a savory snack in the North and West, to appearing in the popular jhal muri of the East, roasted gram is omnipresent. Though it is a common snack, not many realize the plethora of health benefits this humble food offers.

Let’s dive into why you should make roasted grams a part of your daily diet and enjoy its many advantages.

What are Roasted Grams?

Roasted grams are simply black chickpeas (desi chana) that have been roasted to perfection. The making process, though slightly varied from region to region, remains simple. High-quality black chickpeas are selected, washed, and dried. Then, a bit of salt and turmeric water are added, and the chickpeas are allowed to rest for about an hour. After this, they are roasted, resulting in the crunchy, delicious snack known as roasted gram.

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But how about making them at home? It’s easy! All you need are black chickpeas, salt, and a wok. By following simple steps, you can enjoy freshly roasted chana anytime.

Nutritional Powerhouse of Roasted Grams

When it comes to nutritional content, roasted grams are a treasure trove. A 100-gram serving provides an impressive 368 calories, making them a high-energy food. The calorie content comes from a balanced mix of macronutrients, including carbohydrates, fiber, protein, and healthy fats. Let's break it down:

• Carbohydrates: 66.32 grams
• Fiber: 34.7 grams
• Protein: 16.8 grams
• Fat: 4.21 grams
• Vitamins: Including Vitamin C
• Minerals: Such as calcium, sodium, and iron

As you can see, roasted grams pack a punch when it comes to vital nutrients, making them an excellent choice for a healthy snack.

Why Roasted Grams are Good for You

1. A Protein Powerhouse

One of the standout features of roasted grams is their high protein content. With 16.8 grams of protein per 100 grams, roasted chana is an excellent choice for vegetarians and anyone looking to boost their protein intake. Protein plays a crucial role in muscle growth, immune system support, hormone production, and digestion. This makes roasted grams an essential part of a balanced diet.

2. Weight Management Aid

Roasted grams are rich in fiber, an important nutrient that aids digestion and promotes regular bowel movements. The high fiber content also helps keep you feeling fuller for longer, curbing unnecessary cravings. This makes roasted chana an ideal snack for those looking to manage their weight or improve their digestion. Moreover, fiber is a prebiotic, which helps feed good gut bacteria, contributing to a healthy metabolism.

3. Regulates Blood Sugar

Maintaining stable blood sugar levels is crucial for overall health. Roasted grams have a low glycemic index, meaning they release energy slowly, keeping blood sugar levels steady. This is especially beneficial for individuals with diabetes or those looking to manage their blood sugar levels naturally.

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4. Heart Health

Roasted grams are rich in antioxidants, healthy fats (including monounsaturated and polyunsaturated fats), and fiber, all of which support heart health. Regular consumption of roasted grams may help reduce the risk of heart disease by lowering bad cholesterol levels and improving overall cardiovascular health.

5. Gut Health

The fiber in roasted grams not only promotes regular bowel movements but also acts as a prebiotic, fostering a healthy gut microbiome. A healthy gut contributes to improved digestion, better absorption of nutrients, and overall well-being.

6. Antioxidant Benefits

Roasted grams are packed with antioxidants, including bioactive compounds like isoflavones. These antioxidants help combat oxidative stress, which can damage cells and contribute to aging and disease. Consuming foods rich in antioxidants, like roasted chana, supports overall health, skin vitality, and immune function.

7. Bone Health

The nutritional profile of roasted grams also supports bone health. Rich in calcium, phosphorus, and magnesium, roasted chana helps in the maintenance of strong bones and may prevent conditions such as osteoporosis. Calcium, in particular, plays a vital role in blood clotting, nerve function, and muscle contraction, contributing to overall body health.

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8. Stress Reduction

Modern life often leads to high levels of stress. Fortunately, roasted grams contain magnesium, a mineral known for its stress-relieving properties. Magnesium helps in relaxing muscles and calming the nervous system, making roasted chana a natural remedy for reducing stress and promoting relaxation.

9. Rich in Iron

Iron is an essential mineral for transporting oxygen throughout the body. Roasted grams provide around 3.86 mg of iron per 100 grams, which contributes to preventing iron deficiency and supporting healthy blood circulation. This is particularly important for individuals who are at risk of anemia or fatigue.

10. Skin Health

The antioxidants, iron, and vitamins in roasted grams contribute to healthy, glowing skin. Antioxidants fight oxidative stress, promoting skin elasticity and reducing the appearance of wrinkles. The protein content helps in skin cell regeneration, while zinc and B vitamins aid in maintaining a youthful complexion.

11. Hair Health

Roasted grams are also beneficial for hair health. The high protein content helps strengthen hair strands, reducing breakage. The presence of iron and zinc supports hair repair and growth, while antioxidants protect hair follicles from damage. Additionally, the fiber content ensures effective nutrient absorption, which is essential for healthy hair.

How to Make Roasted Chana at Home

Making roasted grams at home is easy and requires only a few ingredients. Here’s how you can do it:

1. Wash the black chickpeas and remove any pebbles or debris.
2. Dry them completely by leaving them to air-dry for about 30 minutes.
3. Heat a wok on medium heat and add salt as needed.
4. Add the chickpeas and keep stirring them until their outer shell begins to crack and the core turns golden.
5. Once roasted, remove them from the wok and enjoy!

You can customize the flavor by adding spices like cumin or chili powder, or even mix them into chutneys for added taste.

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Side Effects and Precautions

While roasted grams are generally safe and healthy, there are a few things to keep in mind:

• Calories: Roasted grams are calorie-dense, so it’s important not to overeat them, especially if you're watching your weight.
• Hydration: As they are rich in fiber, it’s essential to drink plenty of water to avoid constipation.
• Moderation: Like any food, moderation is key. If you experience any discomfort after eating, it’s best to adjust your intake.

Conclusion

Roasted grams, or bhuna chana, are not just a beloved Indian snack but a nutrient-dense powerhouse that deserves a place in your daily diet. Packed with protein, fiber, vitamins, minerals, and antioxidants, roasted grams offer numerous health benefits, including weight management, heart health, gut support, and more. Whether you enjoy them as a snack or incorporate them into dishes like chutneys or jhal muri, the benefits are clear.

Next time you're looking for a healthy snack, grab a handful of roasted grams and enjoy their crunch, flavor, and wealth of nutrients. Incorporating this traditional food into your diet will surely lead you to a healthier, happier lifestyle.