Benefits of Black Channa
Black channa, also known as kala chana or black chickpeas, is one of the most nutritious and affordable legumes widely consumed in India and many other parts of the world. It has been a staple in traditional diets for centuries due to its rich nutrient profile, long shelf life, and multiple health benefits.
Whether boiled, sprouted, roasted, or cooked as curry, black channa is a versatile food that supports overall health naturally. Let’s explore the major benefits of black channa and why it deserves a regular place in your diet.
Table of Contents
Nutritional Value of Black Chana (per 100 g, boiled/cooked)
| Nutrient | Amount |
|---|---|
| Energy | 164 kcal |
| Carbohydrates | 27.4 g |
| Protein | 8.9 g |
| Total Fat | 2.6 g |
| Dietary Fiber | 7.6 g |
| Sugars | 4.8 g |
| Calcium | 49 mg |
| Iron | 2.9 mg |
| Magnesium | 48 mg |
| Phosphorus | 168 mg |
| Potassium | 291 mg |
| Sodium | 7 mg |
| Zinc | 1.5 mg |
| Copper | 0.35 mg |
| Manganese | 1.0 mg |
| Vitamin C | 1.3 mg |
| Vitamin B1 (Thiamine) | 0.12 mg |
| Vitamin B6 | 0.14 mg |
| Folate (Vitamin B9) | 172 µg |
Key Highlights
1. Rich Source of Plant-Based Protein
Black channa is an excellent source of plant protein, making it ideal for vegetarians and vegans. Protein is essential for muscle growth, tissue repair, enzyme production, and maintaining strong immunity. Including black channa in meals helps meet daily protein requirements without relying on animal-based foods.
This makes it especially beneficial for athletes, gym-goers, and people following a plant-based lifestyle.
2. Supports Weight Management
One of the key benefits of black channa is its role in weight loss and weight management. It is high in dietary fibre and protein, which helps keep you feeling full for a longer time. This reduces unnecessary snacking and controls calorie intake. Black channa also has a low glycemic index, meaning it releases energy slowly and helps prevent sudden hunger pangs.
Also Read: Top 6 Healthy Lunch Ideas for Weight Loss
3. Improves Digestive Health
Black channa is rich in both soluble and insoluble fiber, which promotes healthy digestion. Fiber adds bulk to stool, prevents constipation, and supports smooth bowel movements. Regular consumption of black channa helps maintain a healthy gut, improves metabolism, and reduces digestive issues like bloating and indigestion.
4. Helps Control Blood Sugar Levels
Black channa is highly beneficial for people with diabetes. Its low glycemic index and high fiber content slow down the absorption of sugar into the bloodstream. This helps prevent sudden spikes in blood glucose levels. When consumed in controlled portions, black channa can be a healthy addition to a diabetic-friendly diet.
5. Boosts Heart Health
Heart health is another major benefit of black channa. It contains essential minerals like magnesium and potassium that help regulate blood pressure. The fiber in black channa helps reduce bad cholesterol (LDL) levels while maintaining good cholesterol (HDL). This lowers the risk of heart disease, stroke, and other cardiovascular problems.
Also Read: Top 10 Immunity Booster Drinks to Stay Healthy and Strong
6. Strengthens Bones and Muscles
Black channa is rich in minerals such as calcium, phosphorus, magnesium, and iron, all of which are essential for strong bones and muscles. Regular consumption helps improve bone density and reduces the risk of osteoporosis, especially in older adults. The protein content also supports muscle strength and recovery.
7. Improves Energy and Fights Fatigue
Iron deficiency is a common cause of weakness and fatigue. Black channa is a good source of iron, which helps in the production of hemoglobin and improves oxygen transport in the body. Consuming black channa regularly can help prevent anemia, increase stamina, and keep you energetic throughout the day.
8. Enhances Skin and Hair Health
The nutrients in black channa, such as zinc, iron, and B vitamins, contribute to healthy skin and hair. Iron improves blood circulation, giving the skin a natural glow, while zinc helps in reducing acne and promoting faster healing. Protein supports hair growth and reduces hair fall, making black channa a natural beauty booster.
9. Strengthens Immunity
Black channa contains antioxidants, vitamins, and minerals that help strengthen the immune system. These nutrients protect the body from infections, reduce inflammation, and support overall well-being. Including black channa in your diet can help your body fight seasonal illnesses more effectively.
10. Affordable and Versatile Food
One of the biggest advantages of black channa is its affordability and versatility. It can be easily included in daily meals in various forms such as curries, salads, sprouts, snacks, and soups. Its long shelf life makes it a convenient pantry staple for healthy eating.
Also Read: Top 5 Detox Drinks to Cleanse Your Body Naturally
Frequently Asked Questions (FAQ)
Q1. Is black channa good for daily consumption?
Yes, black channa can be consumed daily in moderate quantities. It provides protein, fiber, and essential nutrients that support overall health.
Q2. Is black channa better than white channa?
Both are nutritious, but black channa contains slightly more fiber and has a lower glycemic index, making it more beneficial for weight loss and blood sugar control.
Q3. Can black channa help in weight loss?
Yes, black channa supports weight loss due to its high protein and fiber content, which keeps you full and reduces overeating.
Q4. Is black channa good for diabetics?
Yes, black channa is suitable for diabetics when eaten in controlled portions, as it helps regulate blood sugar levels.
Q5. What is the best way to eat black channa?
Black channa can be eaten boiled, sprouted, roasted, or cooked as curry. Sprouted black channa offers maximum nutritional benefits.
Q6. Can black channa cause gas or bloating?
Some people may experience gas if consumed in excess. Soaking overnight and cooking properly helps improve digestion.
Q7. Is black channa good for children?
Yes, black channa is beneficial for children as it supports growth, immunity, and energy levels when included in a balanced diet.
Conclusion:
Black channa is a simple yet powerful superfood packed with nutrients that support weight management, digestion, heart health, and overall wellness. Affordable, versatile, and highly nutritious, it is an excellent addition to a healthy daily diet for people of all ages.
Also Read: Kala Chana: Health Benefits
