Chana—also known as chickpeas or Bengal gram—is one of the most nutritious foods you can add to your daily diet. Rich in protein, fiber, and essential minerals, chana has been a staple in Indian households for centuries. Whether roasted as a snack, boiled in salads, or ground into flour (besan), this humble legume offers remarkable health benefits. Modern studies from the National Institutes of Health (NIH) and Harvard School of Public Health back its reputation for supporting digestion, heart health, and weight management. In this blog, we’ll explore five science-backed benefits of chana and explain how each positively affects your body.
1. Helps Manage Weight Effectively
Chana is high in dietary fiber and plant-based protein, which promote satiety and reduce hunger pangs. According to a Journal of Nutrition study, regular consumption of chickpeas can lower calorie intake by up to 25% in subsequent meals. This makes them an ideal choice for those aiming for sustainable weight control.
2. Regulates Blood Sugar Levels
The low glycemic index (GI) and complex carbohydrates in Bengal gram help slow down sugar absorption. Research from the American Diabetes Association found that people consuming legumes like chickpeas regularly had lower HbA1c levels and improved insulin sensitivity—making them a powerful food for diabetes prevention.
3. Boosts Heart Health
Chana supports cardiovascular function through its soluble fiber and magnesium content. Fiber helps reduce LDL (bad cholesterol), while magnesium improves blood vessel elasticity. A study in the British Journal of Nutrition showed that chickpea eaters had lower total cholesterol levels by up to 10%.
4. Supports Digestive Health
Roasted or boiled chana is a natural prebiotic, feeding healthy gut bacteria. The fiber aids smooth bowel movements and reduces constipation risk. A Clinical Nutrition review confirms that legumes improve gut microbiome diversity, promoting better digestion and nutrient absorption.
5. Enhances Energy and Muscle Function
Being rich in iron, folate, and B vitamins, chana combats fatigue and supports red blood cell production. Additionally, its protein content helps repair muscle tissue post-workout—making it a great natural supplement for active individuals or vegetarians seeking balanced nutrition.
Add a handful of roasted or boiled chana to your daily routine—it’s a small habit with big health returns. Stay tuned to SFTalks for more insights on nutrition and fitness.