Roasted gram, or roasted chickpeas or chana, is a nutritious and versatile snack with several health benefits. Read on to explore more on wellhealthorganic.com:10-benefits-of-eating-roasted-gram.
The benefits: wellhealthorganic.com:10-benefits-of-eating-roasted-gram
Some of the main benefits of eating roasted gram include:
Rich in nutrients: roasted grams are indeed rich in nutrients. They are a good source of protein, fibre, vitamins, and minerals, contributing to a healthy diet. Some of the essential nutrients found in roasted grams include:
1. Protein: Roasted grams are a plant-based source of protein, which plays a crucial role in muscle growth, repair, and maintenance, as well as promoting healthy skin, hair, and nails.
2. Fibre: The high fibre content in roasted grams supports digestion, promotes a healthy gut, and helps maintain bowel regularity.
3. Vitamins: Roasted grams contain vitamins such as B vitamins (folate, niacin, and thiamine), which play a role in energy production, brain function, and maintaining a healthy nervous system.
4. Minerals: Roasted grams are rich in minerals like iron (important for the production of red blood cells), magnesium (involved in muscle and nerve function), potassium (essential for maintaining fluid balance and regulating blood pressure), and zinc (supports the immune system and wound healing).
5. Antioxidants: Roasted grams contain antioxidants that protect the body from damage caused by free radicals, which can lead to inflammation and chronic diseases.
By incorporating roasted grams into your diet, you can benefit from these essential nutrients and promote overall health and well-being.
High in protein: roasted grams (chickpeas) are high in protein. They are a valuable plant-based source of protein, making them an excellent choice for vegetarians, vegans, and those looking to diversify their protein sources. Protein is essential for various bodily functions, including muscle growth, repair, maintenance, and promoting healthy skin, hair, and nails.
A 1-ounce (28 grams) serving of roasted grams provides around 5-7 grams of protein, depending on the specific preparation method and any added ingredients. This makes roasted grams a convenient and healthy snack option, particularly for those looking to increase their protein intake without consuming animal-based products.
In addition to their high protein content, roasted grams are rich in fibre, vitamins, and minerals, contributing to a balanced diet and overall health.
Good for digestion: One of the first roasted gram benefits is that it is good for digestion. Roasted grams are good for digestion due to their high fibre content. The fibre in roasted grams aids digestion and helps maintain a healthy gut. You must know about benefits of eating roasted chana. Types of fibre are found in roasted grams: soluble and insoluble. Both types play a crucial role in digestive health.
1. Soluble fibre: This fibre dissolves in water and forms a gel-like substance in the gut. It slows down the digestion process, allowing for better absorption of nutrients. Soluble fibre also helps to lower cholesterol levels and regulate blood sugar.
2. Insoluble fibre: This type of fibre does not dissolve in water and instead adds bulk to the stool, promoting regular bowel movements and preventing constipation. Insoluble fibre also helps maintain a healthy balance of gut bacteria, which is vital to overall digestive health.
Including roasted grams in your diet can support healthy digestion and reduce the risk of digestive issues such as constipation, diarrhoea, and irritable bowel syndrome (IBS).
1. Aids weight management: High in fibre: Roasted grams are rich in dietary fibre, which promotes satiety, helps in digestion, and prevents overeating. Consuming fibre-rich foods can help in maintaining a healthy weight.
2. Good source of protein: Chickpeas are a good source of plant-based protein, which is essential for building and repairing muscles. Protein also helps you feel full for longer, reducing the urge to snack on unhealthy options.
3. Low in calories: Compared to other calorie-dense snacks, roasted grams are relatively low in calories, making them an ideal choice for weight management.
4. Low glycemic index: Foods with a low glycemic index (GI) causes a slow and steady rise in blood sugar levels, preventing sudden hunger pangs and cravings. Roasted grams have a low GI, which can help regulate appetite and support weight management.
5. Nutrient-dense: Roasted grams are packed with essential nutrients like vitamins, minerals, and antioxidants, which support overall health and well-being.
However, it’s important to remember that weight management depends on a combination of factors, such as regular physical activity, a balanced diet, and portion control. While consuming roasted grams can help with weight management, they should be included in a well-rounded diet and healthy lifestyle.
1. Regulates blood sugar: Low glycemic index: Roasted grams have a low glycemic index (GI), which means they cause a slow and steady rise in blood sugar levels rather than a rapid spike. Low-GI foods can help prevent blood sugar fluctuations and benefit people with diabetes or those trying to manage their blood sugar levels.
2. High in fibre: The high fibre content of roasted grams helps slow down the absorption of carbohydrates, resulting in a more gradual increase in blood sugar levels. Dietary fibre improves blood sugar control and reduces the risk of developing type 2 diabetes.
3. Good source of protein: Roasted grams are a good source of plant-based protein, which can also contribute to better blood sugar regulation. Protein helps slow down the digestion and absorption of carbohydrates, leading to more stable blood sugar levels.
4. Rich in nutrients: Roasted grams contain several essential nutrients, such as magnesium and B vitamins, linked to improved insulin sensitivity and blood sugar control.
It’s important to note that while consuming roasted grams can help regulate blood sugar levels, they should be incorporated into a balanced diet and other nutrient-dense, low-GI foods. Additionally, maintaining an active lifestyle, monitoring blood sugar levels regularly, and following the advice of a healthcare professional are crucial for managing blood sugar levels effectively.
1. Supports heart health: High in fibre: Roasted grams are rich in dietary fibre, which has been shown to help lower levels of total and LDL (bad) cholesterol in the blood. Lower cholesterol levels are associated with a reduced risk of heart disease.
2. Good source of plant-based protein: Consuming plant-based protein sources, such as roasted grams, is associated with better heart health. Plant-based proteins tend to have lower levels of saturated fat and cholesterol than animal-based proteins, which can contribute to improved cardiovascular health.
3. Rich in antioxidants: Roasted grams contain antioxidants like polyphenols and flavonoids, which can help protect against oxidative stress and inflammation, both of which are linked to heart disease.
4. Contains heart-healthy nutrients: Roasted grams are packed with essential nutrients that support heart health, such as magnesium, potassium, and folate. Magnesium and potassium help regulate blood pressure, while folate is known to reduce levels of homocysteine, a risk factor for heart disease.
5. Low in sodium: Excessive sodium intake is associated with high blood pressure, a significant risk factor for heart disease. Roasted grams are naturally low in sodium, making them a heart-healthy snack.
To maximize the heart health benefits of roasted grams, consuming them as part of a balanced diet rich in fruits, vegetables, whole grains, and healthy fats is essential. Regular physical activity, maintaining a healthy weight, and avoiding smoking are also crucial for promoting heart health.
Rich in antioxidants: Roasted grams (roasted chickpeas or garbanzo beans) are indeed rich in antioxidants. Antioxidants help protect your cells from damage caused by free radicals, which are unstable molecules that can lead to various diseases and aging.
Roasted grams contain various antioxidants, including flavonoids, phenolic acids, and tannins. These compounds can help reduce inflammation and oxidative stress in the body and may lower the risk of developing chronic diseases like heart disease, cancer, and type 2 diabetes.
In addition to their antioxidant content, roasted grams are a good source of dietary fibre, protein, and several essential vitamins and minerals, making them a nutritious and healthy snack.
Gluten-free: Roasted grams (chickpeas or garbanzo beans) are naturally gluten-free. Gluten is a protein found in grains like wheat, barley, and rye, and it can cause issues for individuals with celiac disease or gluten sensitivity. Since chickpeas are a type of legume and not a grain, they do not contain gluten.
Roasted grams can be a great snack or ingredient for those following a gluten-free diet. They are free from gluten and offer a range of nutritional benefits, such as being a good source of protein, fibre, and various essential vitamins and minerals. However, it’s important to check the packaging or processing of roasted grams to ensure they haven’t been contaminated with gluten during processing or preparation.
1. Versatile and convenient: Snack: Roasted grams make a delicious and healthy snack. They can be seasoned with various spices or herbs for added flavour.
2. Salads: You can add roasted grams to salads for a crunchy texture and a boost of protein and fibre.
3. Trail mix: Combine roasted grams with nuts, seeds, and dried fruits to create a healthy, energy-boosting trail mix.
4. Toppings: Roasted grams can be sprinkled on soups, stews, or grain bowls as a crunchy topping.
5. Baking: They can be ground into gluten-free flour and used in baking recipes like cookies, brownies, and other treats.
6. Side dishes: Roasted grams can be mixed with other ingredients like vegetables, grains, or legumes to create tasty side dishes.
When using roasted grams, remember that they are a convenient and shelf-stable ingredient, making them perfect for on-the-go snacking or as a pantry staple for quick meal preparation. However, always check the packaging for added ingredients or seasonings that may not align with your dietary preferences or restrictions.
Roasted Grams Nutrition
The nutritional content can vary depending on the preparation method and serving size, but here is a general idea of the nutritional profile for 100 grams of roasted grams:
- Calories: 364 kcal
- Protein: 18-21 g
- Carbohydrates: 30-35 g (of which sugars: 5-7 g)
- Dietary Fibre: 17-20 g
- Fat: 5-6 g (of which saturated: 0.5-1 g)
- Sodium: 10-20 mg
- Potassium: 800-1000 mg
- Calcium: 100-150 mg
- Iron: 3-5 mg
Roasted grams are a good source of protein, fibre, and essential vitamins and minerals such as folate, magnesium, and phosphorus. They also contain polyphenols, which are antioxidants that may help protect against chronic diseases. However, it is essential to note that the nutritional content may vary depending on the brand, preparation method, and any added flavourings or spices. It is important to explore about benefits of eating gram.
Side Effects of Roasted Grams
Roasted grams are generally considered safe and healthy for most people when consumed in moderation. However, some individuals may experience side effects or discomfort, including:
1. Gastrointestinal issues: Roasted grams are high in fibre, which can cause bloating, gas, or stomach cramps in some individuals, mainly if they are not used to consuming high-fibre foods. Gradually increasing fibre intake and drinking plenty of water can help alleviate these issues.
2. Allergic reactions: Some people may have an allergy to chickpeas or other legumes, leading to symptoms such as itching, swelling, difficulty breathing, or anaphylaxis. If you suspect a chickpea allergy, avoid consuming roasted grams and consult your doctor.
3. Interference with nutrient absorption: Chickpeas contain phytic acid, which can bind to minerals like iron, zinc, and calcium, reducing their absorption in the body. Soaking, sprouting, or fermenting chickpeas before roasting can help reduce the phytic acid content and improve mineral bioavailability.
4. Gout: Chickpeas are moderately high in purines, which can exacerbate gout symptoms in some individuals. If you have gout or a history of gout, it is best to consult your doctor or a registered dietitian for personalized advice on including roasted grams in your diet.
Overall, roasted grams are a nutritious snack option for most people. However, it’s essential to consume them in moderation and be aware of potential side effects, particularly if you have a known allergy or a specific medical condition. Keep reading about wellhealthorganic.com:10-benefits-of-eating-roasted-gram.
Q: What are Roasted Grams?
A: Roasted grams, also known as roasted chickpeas or chana, are whole chickpeas that have been roasted, often with spices or salt, to make a crunchy and nutritious snack. They can be eaten independently or used as a topping for salads, yogurt, or other dishes.
Q: What are the Health Benefits of Eating Roasted Grams?
A: Roasted grams offer numerous health benefits, including:
1. High protein content: Roasted grams are a good source of plant-based protein, making them an excellent choice for vegetarians, vegans, or anyone looking to increase their protein intake.
2. Rich in fibre: The fibre in roasted grams aids digestion, promotes a healthy gut, and can help maintain healthy cholesterol levels.
3. Lowers blood sugar levels: The low glycemic index of roasted grams can help regulate blood sugar levels, which is beneficial for individuals with diabetes or those looking to maintain stable energy levels throughout the day.
4. Heart-healthy: Roasted grams are rich in antioxidants, minerals, and healthy fats that support heart health.
5. Weight management: The high fibre and protein content in roasted grams can help you feel full longer, aiding in weight management.
6. Boosts immune system: Roasted grams contain essential vitamins and minerals, such as iron, zinc, and vitamin B6, which support a healthy immune system.
Q: How Often Should I Eat Roasted Grams?
A: There is no specific recommendation for how often you should eat roasted grams, but incorporating them into your diet as a healthy snack or in addition to meals can help you reap their benefits. Be mindful of portion sizes and consume them in moderation to avoid excess calorie intake.
Q: Are There Any Side Effects of Eating Roasted Grams?
A: Generally, roasted grams are safe to consume for most people. However, some individuals may experience gastrointestinal issues, such as bloating or gas, due to the high fibre content. If you have a history of kidney stones or gout, consult your healthcare professional before consuming large amounts of roasted grams, as they contain oxalates and purines, which may exacerbate these conditions.
Q: Can I Eat Roasted Grams If I Have a Nut Allergy?
A: While chickpeas are not technically nuts, they are legumes and can cause cross-reactivity in some individuals with nut allergies. If you have a severe nut allergy, it is best to consult your healthcare professional before consuming roasted grams.