10 amazing  Health Benefits of Chickpeas, Kabuli Chana | Kabuli Chana: Your Superfood for Health |

chickpeas benefits, kabuli chana benefits.

1. chickpeas prevents Spikes in Blood Sugar Levels :

Kabuli Chana which is used in popularly in Chole in India is a complex cab which prevents surges in blood sugar levels. The starch present in Chick Peas slows down the rate at which food is digested resulting in a healthy life style and Lowers Blood Pressure. You rather have complex carbs than simple carbs which are the cause of body inflammation. Chickpeas or Kabuli Chana has a Glycemic Index of 33 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels.

Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Chick Peas have a low GI and hence don't spike your glucose level as they are absorbed slowly. Great for weight loss and diabetics. As chickpeas is high in Magnesium and prevents blood sugar surges, it is good for diabetics. The magnesium helps improve insulin response by lowering insulin resistance.

Hummus recipe | Lebanese dip | Indian style hummus | healthy hummus dip | 

Hummus recipe | Lebanese dip | Indian style hummus | healthy hummus dip

2. kabuli chana is High in  Fiber :

Kabuli chana, also known as white chickpeas or garbanzo beans, is renowned for its impressive fiber content, making it a highly beneficial legume in the Indian diet and globally. A single cup of cooked Kabuli chana can provide a significant portion of the daily recommended dietary fiber intake for adults, often exceeding 10-12 grams. This fiber is a crucial component of a healthy diet, playing a multifaceted role in maintaining overall well-being, from digestive health to chronic disease prevention.

The fiber in Kabuli chana is a mix of both soluble and insoluble types. Soluble fiber dissolves in water to form a gel-like substance, which helps to slow down digestion and the absorption of carbohydrates. This is particularly advantageous for diabetics, as it prevents rapid spikes in blood sugar levels after meals, leading to a more stable glycemic response. Insoluble fiber, on the other hand, adds bulk to stool, aiding in regular bowel movements and preventing constipation, thus supporting overall digestive health and potentially reducing the risk of certain digestive disorders.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |  Rajma and kabuli chana both contain insoluble fibre.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers

3. kabuli chana is Protein Rich :

Kabuli chana is a highly valued source of plant-based protein, making it an excellent dietary staple, especially for vegetarians, vegans, and anyone looking to diversify their protein intake beyond animal products. A typical 1-cup (164-gram) serving of cooked Kabuli chana contains approximately 14.5 grams of protein, a significant amount that contributes meaningfully to daily protein requirements. This rich protein content is crucial for various bodily functions, including muscle growth and repair, the production of enzymes and hormones, and supporting a robust immune system.

Moreover, the protein in Kabuli chana, when combined with other complementary plant-based foods like grains (e.g., rice or whole wheat bread), can provide a complete amino acid profile. While chickpeas themselves contain almost all essential amino acids, pairing them with grains helps ensure all nine essential amino acids are consumed, making for a highly nutritious and balanced meal. This makes Kabuli chana a versatile and foundational ingredient in achieving adequate protein intake within a plant-forward diet, contributing to satiety and overall metabolic health.

chana palak recipe | chana palak masala | healthy heart palak chole sabzi |  One serving of chana palak delivers 111% folic acid, 125% vitamin A, 18% protein,  119% Vitamin C,  37% Calcium, 24% Iron, Magnesium 41%, 29% Phosphorus  of your Recommended Dietary Allowance ( RDA).

chana palak recipe | chana palak masala | healthy heart palak chole sabzi

4. kabuli chana Rich in Folate, Vitamin B9 :

Kabuli chana, or white chickpeas, are an excellent source of folate, a vital B-vitamin (also known as Vitamin B9 or folic acid). This makes them a particularly important food component, especially in the Indian context where folate deficiency can be a significant public health concern. A single cup of cooked Kabuli chana can provide a substantial portion of the daily recommended intake of folate, offering approximately 280 micrograms (mcg) for a 164-gram serving, which is around 70% of the Daily Value.

Folate plays a crucial role in numerous bodily functions. It is essential for cell growth and division, DNA synthesis and repair, and the formation of red blood cells. Adequate folate intake is particularly critical during periods of rapid growth, such as pregnancy and infancy, to prevent severe birth defects like neural tube defects (NTDs) in newborns. For everyone, sufficient folate helps prevent megaloblastic anemia, a condition characterized by abnormally large red blood cells. Given the prevalence of folate and vitamin B12 deficiencies in various population groups across India, incorporating folate-rich foods like Kabuli chana into the diet can contribute significantly to addressing these nutritional gaps.

Chick Pea Tikkis are great tea-time snacks to be eaten during pregnancy.

5. kabuli chana Rich in Magnesium and Zinc :

Kabuli chana is a valuable source of magnesium, an essential mineral involved in over 300 biochemical reactions in the human body. A single cup of cooked Kabuli chana provides a significant portion (approx.  40%) of the recommended daily intake of magnesium, contributing to various vital bodily functions. This mineral is crucial for maintaining proper muscle and nerve function, regulating blood glucose levels, supporting a healthy immune system, and keeping the heartbeat steady. Its presence in Kabuli chana makes this legume beneficial for overall metabolic health and energy production.

Kabuli chana is a noteworthy source of zinc, a trace mineral vital for numerous bodily functions, even though it's required in small amounts. A single cup of cooked Kabuli chana typically provides a significant percentage of the daily recommended zinc intake, contributing to robust immune function, DNA synthesis and repair, cell growth and division, and proper wound healing. Zinc is also crucial for the senses of taste and smell, and its presence in Kabuli chana makes this legume a valuable component of a diet aimed at maintaining overall health and preventing deficiencies that can impact various physiological processes.

Zinc deficiency is common in children from developing countries due to lack of intake of animal food, high dietary phylate content, inadequate food intake and increased faecal losses during diarrhea. Include custard apple to keep zinc deficiency at bay.

chole recipe | Punjabi chole | roadside chole | Punjabi chana masala |

chole recipe | Punjabi chole | Punjabi chana masala | roadside chole

6. kabuli chana is good for diabetics :

Kabuli chana, or white chickpeas, are an excellent food choice for individuals with diabetes due to their favorable nutritional profile, particularly their low glycemic index (GI) and high fiber content. Foods with a low GI are digested and absorbed slowly, leading to a gradual and steady rise in blood sugar levels, rather than rapid spikes. Cooked Kabuli chana typically has a GI in the range of 28-42, which is considered low, making it a suitable carbohydrate source for managing blood glucose.

The rich dietary fiber content in Kabuli chana further enhances its benefits for diabetics. Fiber, especially soluble fiber, slows down the absorption of carbohydrates in the digestive tract. This controlled release of glucose into the bloodstream helps prevent sudden increases in blood sugar after meals and improves overall glycemic control. Additionally, the protein in Kabuli chana contributes to satiety and can help in weight management, which is crucial for individuals with type 2 diabetes, as weight loss often improves insulin sensitivity.

7. kabuli chana Good for Bones :

Phosphorus is an essential mineral for the formation of bones and teeth . It play an important part in all metabolism. Intake of phosphorus in all age groups must be equal to calcium, except in infancy- suggested ratio is 1:1.5.

8. kabuli chana Good for Heart :

Kabuli chana is a powerhouse legume that offers significant benefits for heart health, making it a valuable addition to a heart-healthy diet. One of the primary ways it contributes to cardiovascular wellness is through its high content of soluble fiber. This type of fiber forms a gel-like substance in the digestive tract, which then binds with cholesterol, particularly LDL ("bad") cholesterol. This binding action prevents cholesterol from being absorbed into the bloodstream and instead facilitates its excretion from the body, thereby helping to lower overall cholesterol levels and reduce the risk of plaque buildup in arteries.

Beyond cholesterol management, Kabuli chana also supports heart health through its rich profile of essential minerals. It is a good source of potassium and magnesium, both of which play crucial roles in maintaining healthy blood pressure. Potassium helps to balance sodium levels in the body, counteracting its blood pressure-raising effects, while magnesium contributes to the relaxation of blood vessels. Furthermore, Kabuli chana contains polyunsaturated fats, which are considered healthy fats that can also help control cholesterol levels and reduce inflammation, further contributing to a reduced risk of cardiovascular disease.

9. kabuli chana Good for Weight Loss :

Kabuli chana is an excellent food for weight loss due to its remarkable combination of high fiber and protein content, both of which are crucial for managing appetite and promoting satiety. The ample dietary fiber, particularly soluble fiber, absorbs water in the digestive tract, forming a gel-like substance that expands and slows down the emptying of the stomach. This extended feeling of fullness reduces overall calorie intake by curbing hunger pangs and discouraging overeating between meals.

Furthermore, the significant amount of plant-based protein in Kabuli chana also plays a vital role in weight management. Protein is known to be the most satiating macronutrient, meaning it helps you feel full and satisfied for longer. This satiety effect helps reduce cravings and the likelihood of reaching for unhealthy snacks. By incorporating Kabuli chana into meals, individuals can effectively manage their calorie consumption while still feeling nourished and energized, making it a valuable ally in achieving and maintaining a healthy weight.

10. kabuli chana Improves Digestion :

The fibre in chickpeas in helpful to reduce the incidences of constipation and Irritable Bowel Syndrome. Fibre works by absorbing water from the body and binding them to bulk the stools, it also binds harmful substances and throws them out of the body.

Nutritional Information of Kabuli Chana, (Chickpeas)

Nutritional Information for One cup of cooked Kabuli Chana (White Chickpeas).

One cup of cooked Kabuli Chana is approx. 156 grams which comes from approx. 82 grams raw Kabuli Chana

RDA stands for Recommended Daily Allowance.

295 Calories

14 grams of Protein

50 grams of Carbs

4.3 grams of Fat

152 mcg Folic Acid = 152% of RDA (about 100 mcg)

23.2 grams of Fibre = 92.8% of RDA (about 25 grams)

255 mg of Phosphorus = 42.6% of RDA (about 600 mg)

138 mg of Magnesium = 40% of RDA (about 350 mg)

2.37 mg of Zinc = 23.7% of RDA (about 10 mg)

3.7 mg of Iron = 18% of RDA (about 20 mg)

165 mg of Calcium = 16.5% of RDA (about 1000 mg)

154 mcg of Vitamin A = 6.45% of RDA (about 2,400 mcg)

Add Health Benefits of Chick Peas to Your Diet…

Now that you know the health benefits of chickpeas you would definitely want to have it as a part of your daily diet. A great lunch recipe to top-up your folate levels is Sprouted Kabuli Chana and Palak or have kabuli chana in your tea time snack as Masala Chickpeas The combination of spices used to make the Masala Chickpeas guarantees a super wild time, what with garlic powder, chaat masala, and more such mouth-watering stuff.

Mixed Dal with Spinach and Kabuli Chana is a Fibre, Folate and Vitamin A rich recipe a unique one to add to your diet. Mix chickpeas to your salads and make them protein and fibre rich like Broken Wheat Salad with Chick Peas and Roasted Pepper and Chick Pea Salad with Minty Curd Dressing.

If you are on a high protein diet or pregnant then Chick Pea Broccoli and Carrot Stir Fry is a perfect option to get the required nutrition.

Happy Cooking!!!