Is Chana Good for Weight Loss

The crunchy and grainy delight of chana is widely utilized in every Indian household, served in soups, salads or curries. Apart from a stellar taste, the food also comes with the wonder of several health benefits. Chana is rich in  protein, fiber, vitamins, minerals and antioxidants. The legume promotes satiety and keeps binge eating at bay. They also help keep blood sugar in check, lower cholesterol levels, boost immunity and protect heart health. The recipe is also versatile and can be consumed as a side dish, as dessert or snack. It can be included into several recipes such as dal, soups, salads, chilla and more. Continue reading to know more on chana and find reasonable answers for, is chickpeas good for weight loss? 

How can Chana help to Lose Weight?

Diet plays an incredibly imperative role in weight management and uplifting the well-being of our health. Chana is being traditionally used in several cuisines throughout the world. The food is an excellent source of plant based protein, fiber, vitamins, minerals and antioxidants. However, one might wonder, is chana good for weight loss? There are several reasons which makes chana effective for weight loss, one being its low calorie content. Chana contains far less calories than other plant-based protein sources. This helps in lowering the overall calorie intake and promotes weight loss. Chana is a great source of fiber, both soluble and insoluble alike. Soluble fiber helps to slow digestion and reduces appetite which prevents overeating. Insoluble fiber assists by adding bulk to the stool and promoting regular bowel movements. Thus, the fiber content overall boosts digestive health. The content of chana is also rich in protein which promotes satiety and reduces hunger. They also help in building and repairing muscles and boosting metabolism which further helps in fat burning. One may consider adding chana to their 1000 calorie diet plan.

Types of Chana For Weight Loss 

Chickpeas or chana is a type of legumes or pulses which has traditionally been in use for centuries and holds a vernacular place in all Indian households. The content of chana is rich in fiber and protein which helps in promoting satiety and keeps binge eating at bay. They are also rich in other minerals and antioxidants which is exponential in promoting overall well-being and also assisting weight loss. There are multiple kinds of chana that one can cherish and extract the nutritional benefits. Below mentioned are some of those. While surfing below, you may also find the answer to How to lose 10 kgs in 10 days. 

1. Kabuli Chana
Kabuli chana is amongst the oldest consumed legumes and is large with a light colour. The legume comes loaded with several nutrients, vitamins and minerals. They are also rich in fiber and protein but low in calories which makes it a great addition to one’s Weight loss foods plan.

2. Desi Chana
Desi chana is smaller in size and has a dark texture. This particular legume is native to India and comes packed with nutrients like fiber and protein with a low glycemic index. It promotes satiety and also prevents blood sugar spike. You may also want to add it to your 85 to 60 kg weight loss diet plan.

3. Kala Chana
Black chana is widely used in Indian households as soups, salads or side dishes making India the biggest producer of the legume. Like most legumes, kala chana is rich in proteins, fiber, and healthy carbohydrates which helps in weight management and also has anti-inflammatory, anti-bacterial and anti-cancer properties.

4. Chana Dal
Chana dal is a split incarnation of desi chana and is rich in dietary fiber. The fiber content slows digestion and keeps one full for long along with improving overall gut health. Consumption of chana dal helps lower blood sugar and cholesterol levels in the body, reducing the risk of type 2 diabetes and heart diseases. 

Benefits of Chana for Weight Loss

Chana secures the place of a staple diet in almost all Indian households. The crunchy delight of channa comes packed with the benefits of several nutrients of protein, fiber, vitamins, minerals, and fatty acids. There is a perpetual doubt on, is chana good for weight loss? The ingredient is also low in fat and provides necessary energy boost which makes it a beneficial addition to one’s weight loss diet. Chana gives away various health benefits such as regulating blood sugar, insulin levels and improving lipid profiles. Below mentioned are some of the benefits of chana for weight loss. 

1. Low calorie

A low calorie diet is imperative to attaining weight loss goals. Consumption of fewer calories and burning more through physical activity helps in shedding kilos effectively. The low calorie feature makes chana good for weight loss. A single serving of chana measuring to 135g contains as less as 195 calories. A lot of people enjoy roasted chana as their low calorie evening snack which is excellent in taste and also keeps one full for long. Adding chana to 2000 calorie diet plan can be considered as a wise option. 

2. Improved digestion

A healthy digestion is another crucial factor of maintaining a healthy weight. When the digestive system functions optimally, it will effectively absorb nutrients and proficiently eliminate the waste. With improved digestion comes well-being that also leads to maintenance of healthy weight. The content of fiber in chickpeas for weight loss contains probiotics which promotes the growth of gut friendly microbes which keeps the digestive tract clean and improves overall gut health. Consumption of chickpeas for weight loss also keeps the problem of indigestion and constipation at bay.  Meanwhile, you may also find the answer to your doubt of How to lose 20 kgs in 3 months with us. 

3. Promote fullness

Munching in between meals and throughout the day is one of the leading causes for excess weight gain as it leads to unnecessary consumption of calories. The content of chana is rich in fiber which helps to slow digestion and thus promote fullness. Teh ingredient is also rich in protein which promotes the growth of satiety hormones and suppresses hunger hormones. This altogether helps in keeping overindulgence at bay. Consuming chickpeas during snacks or in meals keeps one saturated for an extended period of time. Thus, one can positively answer the doubt of, is chickpeas good for weight loss? 

4. Low-Fat

A 100 gm serving of chickpeas for weight loss contains mere 3 gm of fat. The low fat content of chana makes it beneficial for weight loss. It also helps in managing cholesterol levels and reducing the risk of heart diseases. The fats that are present in chana are also healthy ones including  polyunsaturated and monounsaturated fats. They help in fat burning, increases satiety, reduces body fat and improves insulin sensitivity. 

5. Boost metabolism

Chickpeas for weight loss are rich in protein which helps in building and maintaining muscle mass. This further assists with calorie burning as muscle tissue burns more calories than fat tissues. This eventually helps in boosting the metabolism and aiding in weight loss. Protein also helps in boosting resting metabolism which enables burning of fat even when your body’s at rest. Thus, chana can be indubitably added to 1400 calorie diet plan. 

6. Rich in fibers 

The staple member of Indian cuisine often begs the doubt of, is chana good for weight loss? The content of chana is rich in fiber, with just 100 g serving of the ingredient containing about 17g of fibers. The passage of fiber in the body happens slowly which reduces hunger and also decreases appetite. Chickpeas for weight loss is an excellent source of soluble and insoluble fiber which helps in proper elimination of waste. They also contain probiotics which help with production of the healthy gut microbiome that promotes healthy digestion and improves overall gut health. 

7. Benefit Heart Health

The content of chana is rich in folate, magnesium and other minerals. These minerals substantially assist in preventing plaque formation in the arteries. The content of black chana, in particular, contains sterol. The substance helps in reducing blood cholesterol levels . Moreover, the fiber content and unsaturated fats are equally beneficial in improving the lipid profile. All of this together contributes to maintaining and supporting heart health. 

8. Rich in protein

The benefits of chana for weight loss is further enhanced with the high protein concentration in the ingredient. The presence of protein is 19g in 100g serving of chana. The protein helps in suppressing the hunger hormone and promoting satiety hormone. This helps in keeping one full for an extended period of time. Protein also utilizes more energy to get absorbed than fat and carbs owing to their thermal effect. Thus, they assist in burning calories even when the body’s at rest. 

9. Reduce blood sugar level

If you find yourself dwelling on the doubt of, is chickpeas good for weight loss? Consumption of foods with low glycemic content is exponential to maintaining healthy weight and supporting overall well-being. The glycemic index of chickpeas are beneficially low which slows the absorption of food. This helps in keeping the rapid blood sugar spike at bay. This also helps in preventing infrequent cravings and binge eating, further assisting with weight loss.  

10. Rich in antioxidant

It is often asked, is chickpeas good for weight loss? The content of chickpeas for weight loss is rich in antioxidants like flavonoids, selenium and beta carotene. These antioxidants are excessively helpful in eliminating free radicals and protect from the damage of oxidative stress. They help promote the production of collagen in skin keeping it healthy along with protecting brain health. 

11. Reduce inflammation

Chana is an excellent source of flavonoids, an antioxidant which helps reduce inflammation. Flavonoids promote the secretion of lysozymes and β-glucuronidase which helps in secretion of arachidonic acid which effectively helps in reducing inflammatory reactions. This prevents inflammatory diseases and also boosts overall health by keeping several infections at bay and enhancing immune health. 

12. Improve blood pressure

The content of chana is rich in protein and polyunsaturated fatty acids which are known to have a positive impact on reducing blood pressure which helps in primary and secondary prevention of cardiovascular diseases. Chana is also rich in potassium which effectively helps in stabilizing the effects of sodium in one’s blood. Reduced concentration of sodium helps with lowering blood pressure which eventually reduces the risk of cardiovascular diseases. 

How to make fresh chana for daily consumption?

Step 1: Soak and boil chana
Step 2: Heat a pan with oil and add jeera, chopped onion and saute
Step 3: Once the jeera starts crackling, add chopped tomato, haldi, dhania powder, red chili powder, salt and saute
Step 4: Once the oil starts leaving the sides of the onion tomato masala and the tomatoes are softened, mix the previously boiled black chana, mix, cover and allow it to cook
Step 5: Serve hot with chapattis 

How to consume chana for weight loss

1. Chana Chilla

Ingredients:

1. Chickpea flour- 1 cup 
2. Finely chopped onions- 1/4 cup 
3. Finely chopped tomatoes- 1/4 cup 
4. Finely chopped fresh coriander leaves- 1/4 cup
5. Finely chopped green chilies- 1-2 
6. Ginger- 1 tsp
7. Cumin seeds- 1/2 tsp
8. Turmeric powder- 1/4 tsp
9. Salt
10. Water
11. Oil or ghee

How to make 

1. In a large mixing bowl, combine the chickpea flour, chopped onions, tomatoes, coriander leaves, green chilies, grated ginger, cumin seeds, turmeric powder, and salt.
2. Gradually add water to the mixture, whisking continuously, until you achieve a smooth batter consistency. The batter should be pourable but not too thin.
3. Heat a non-stick skillet or griddle over medium heat and lightly grease it with oil or ghee.
4. Pour a ladleful of the chilla batter onto the skillet and spread it evenly into a round shape using the back of the ladle.
5. Drizzle a little oil or ghee around the edges of the chilla and cook for 2-3 minutes, or until the bottom side is golden brown and crispy.
6. Flip the chilla using a spatula and cook the other side for an additional 2-3 minutes, or until it is cooked through and golden brown.
7. Once cooked, transfer the chilla to a plate and repeat the process with the remaining batter.

2. Raw chana
Ingredients 

1. Raw chana- 1 cup 
2. Salt 
3. Spices such as cumin, coriander, turmeric, or chili powder for seasoning

How to make

1. Rinse the raw chana under cold water to remove any dirt or debris.
2. Place the rinsed chana in a large bowl and cover them with water. Allow them to soak overnight or for at least 8 hours. This soaking process helps soften the chana and reduce cooking time.
3. After soaking, drain the water from the chana and transfer them to a pressure cooker or a large pot.
4. Add fresh water to cover the chana completely, along with a pinch of salt for seasoning.
5. If desired, you can also add spices like cumin, coriander, turmeric, or chili powder for extra flavor.
6. If using a pressure cooker, close the lid and cook the chana on high pressure for about 15-20 minutes, or until they are tender. If using a regular pot, simmer the chana over medium heat for approximately 1 to 1.5 hours, or until they are soft.
7. Once the chana are cooked to your desired tenderness, remove them from the heat and drain any excess water.

3. Chana Chaat
Ingredients 

1. Cooked chickpeas (chana)- 1 cup 
2. Onion- 1 
3. Tomato- 1 
4. Cucumber- 1 
5. Green chili- 1 
6. Tamarind chutney- 2 tbsp
7. Chaat masala- 1 tsp
8. Salt- 0.25 tsp
9. Lemon- 1/2 
10. Fresh coriander leaves

How to make

1. In a large mixing bowl, combine the cooked chickpeas, chopped onion, tomato, cucumber, and green chili (if using).
2. Add tamarind chutney, chaat masala, salt, and lemon juice to the bowl.
3. Toss everything together until well combined and evenly coated with the seasoning.
4. Transfer the chana chaat to serving plates or bowls.
5. Garnish with chopped coriander leaves and serve! You can also mix chana and Sprouts for weight loss. 

4. Chana Dal
Ingredients 

1. Coriander Leaves- 0.25 tsp
2. Mustard Oil- 1 tsp
3. Aamchur Powder- 0.25 tsp
4. Green Chillies- 1 Unit
5. Turmeric Powder- 0.25 tsp
6. Bengal Gram (Chana Dal)- 2 tbsp
7. Red Chilli Powder- 0.25 tsp
8. Salt- 0.25 tsp
9. Bottle Gourd- 50 g

How to make

1. Boil chana dal 
2. Heat oil in a pan, Add chopped green chillies, boiled chana dal, chopped bottle gourd, haldi, dry mango powder,  salt, red chili powder and some water to avoid burning of spices 
3. Add chopped coriander leaves and serve hot

5. Chana Soups
Ingredients 

1. Black Pepper Powder- 0.25 tsp
2. Green Gram Whole- 0.5 tbsp
3. Ripe Tomato- 0.5 tbsp
4. Onion- 0.5 tbsp
5. Sweet Potato- 0.5 tbsp
6. Red Chilli Flakes- 0.25 tsp
7. Salt- 0.25 tsp
8. White Chickpea- 1 tbsp

How to make

1. Boil Chole 
2. Soak And Sprout Whole Moong Overnight And Boil It.
3. In a pan, heat butter, add chopped onion and saute till golden brown. Add chopped tomato, diced sweet potato, boiled chole and water.
4. Mix and add salt, black pepper powder, red chilli flakes, cover with the lid and cook for a few minutes 
5. Transfer into a blender and blend to a smooth consistency 
6. Garnish with boiled moong and serve

6. Chana curries
Ingredients 

1. Mustard Oil- 1 tsp
2. Ginger Garlic Paste- 0.25 tsp
3. Ripe Tomato- 1.5 tbsp
4. Onion- 1.5 tbsp
5. Turmeric Powder- 0.25 tsp
6. Bengal Gram (Chana Dal)- 2 tbsp
7. Red Chilli Powder- 0.25 tsp
8. Salt- 0.25 tsp

How to make 

1. Drain and rinse the soaked chana dal.
2. Heat the oil in a small saucepan or skillet over medium heat. Add the cumin seeds and let them sizzle for a few seconds.
3. Add the chopped onions and sauté until they become translucent and start to brown, which will take about 5 minutes.
4. Stir in the minced ginger and garlic. Sauté for an additional minute until the raw smell disappears.
5. Add the chopped tomatoes and cook until they turn soft and start breaking down, which will take about 5-7 minutes.
6. Now, add the turmeric, red chili powder, ground coriander, and salt. Stir to combine the spices with the tomato-onion mixture.
7. Add the drained chana dal to the pan and sauté for 2-3 minutes, mixing well with the spices and other ingredients.
8. Pour enough water to cover the dal and bring it to a boil. Reduce the heat, cover, and let it simmer for 20-25 minutes, or until the chana dal is cooked and soft. Add more water as needed during cooking to maintain the desired consistency.
9. Once the chana dal is cooked, sprinkle with garam masala and give it a final stir.
10. Garnish with fresh coriander leaves if desired and resolve the doubt of How to lose 15 kgs in a month.

7. Chana Stir-fry
Ingredients 

1. Cooked chickpeas (chana)- 1 cup 
2. Onion- 1 
3. Tomato- 1  
4. Bell pepper- 1
5. Ginger- 1 tsp
6. Cumin seeds- 1 tsp
7. Coriander powder- 1 tsp
8. Turmeric powder- 1/2 tsp
9. Red chili powder- 1/2 tsp
10. Salt
11. Fresh coriander leaves
12. Oil

How to make 

1. Heat oil in a pan over medium heat.
2. Add cumin seeds and let them splutter.
3. Add chopped onion and sauté until translucent.
4. Add ginger-garlic paste and sauté until fragrant.
5. Add chopped tomato and cook until softened.
6. Add diced bell pepper and cook until slightly tender.
7. Stir in cooked chickpeas, coriander powder, turmeric powder, red chili powder, and salt. Mix well to combine.
8. Cook for 5-7 minutes, stirring occasionally, until the flavors meld and the stir-fry is heated through.
9. Garnish with chopped coriander leaves.
10. Serve hot as a delicious and nutritious chana stir-fry.

What is the best time to have Chana for Weight Loss?

Chana is packed with several nutrients which can assist in weight loss and also boost many aspects of one’s health. The food can be consumed at any time of the day depending on one’s convenience. It can be enjoyed as an evening snack by roasting it or by slurping on a cup of soup. It can also be consumed with rice during lunch or added into Salads for weight loss as a side dish. However, breakfast is deemed as the best option to consume chana for weight loss. A balanced combination of chana with other veggies during your first meal will keep you energized and also regulate blood sugar level throughout the day. This can further help prevent binge eating and keep you from intaking  unnecessary calories. 

Additional Tips to add Chana into weight loss plan?

The wonderful meal of chana often comes with the doubt, is chickpeas good for weight loss? Chana is rich in essential nutrients, vitamins and minerals. They are also rich in antioxidants such as flavonoids, beta carotene and selenium. They are exponentially helpful in promoting weight loss and giving several health benefits. There are various recipes such as chana chilla, cole curry or soups through which one can add chana into a weight loss plan. Below mentioned are some of the tips to add chana into weight loss plan.

1. As a soup: Soup is one of the easiest and cherished ways to extract the benefits of chana. Include the perks of garlic, cumin and pepper along with green veggies to assist with weight management and also control the symptoms of diabetes.
2. As a salad: One can expect to get a positive answer to the doubt of, is chana good for weight loss through the nutritious bowl of salad. Cherish a mixed bowl of apple, carrot, tomatoes, coriander, mint with boiled chana. Find amazing ways of How to make salads.
3. As a dessert: One can extract the multiple health benefits of chana through making a chocolatey dessert by adding chana into the mix. The recipe can be enjoyed occasionally given its sugar content.

Expert Review on Chana for Weight Loss

Chana forms a part of the staple diet in every Indian household. It is included in various cuisines and delighted with multiple recipes. The ingredient is nutritionally dense and comes packed with the benefits of fiber and proteins. They help in promoting fullness and boosts gut health along with enhancing metabolism. The ingredient is also a rich source of antioxidants which promotes immune health, protects from the damage of free radicals and oxidative stress. One can enjoy chana during any time of the day, as a snack or as dessert, with the lunch meal or during dinner. However, morning is suggested as the best time to consume chana for weight loss as it help one feel full for a long time and prevents overeating during later meals. For more sustainable weight loss, consider to Buy Weight Loss Plans. 

References 

n.d. Wikipedia. Accessed April 21, 2024. https://www.researchgate.net/publication/373299608_Amazing_Benefits_of_Chickpea_in_Human_Health.

Agrawal, Mukta. n.d. “Nutritional Quality Of Ready-To-Eat Products Of Chickpea.” IJFANS International Journal of Food and Nutritional Sciences. Accessed April 21, 2024. https://www.ijfans.org/uploads/paper/447d4f3b1c2e316e378c3c1513d38e7d.pdf.

“The Nutritional Value and Health Benefits of Chickpeas and Hummus.” 2016. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/.

FAQs

1. How To Eat Chana For Weight Loss?

One can enjoy chana during any time of the day, as a snack or as dessert, with the lunch meal or during dinner. It can be added into several recipes such as chana chilla, roasted chole, chana salad and more. 

2. Is it OK to have a chana everyday?

One can consume chana everyday owing to its nutritional composition which is rich in fiber, protein, vitamins, minerals and antioxidants. It can be a part of one’s balanced meal. However, it is recommended to not over consume any food and get nutrition from multiple sources. 

3. Can I eat chana during weight loss?

Chana is rich in fiber which helps slow digestion and also promotes regular bowel movements thus enhancing gut health. They are also rich in protein which supports satiety and suppresses hunger thus preventing binge eating. 

4. Which chana is best for weight loss?

Black chana can be considered best for weight loss given its nutritional properties which are high in fiber and protein content whereas low in carbs and calories. There are also other health benefits of black chana that include lowering diabetes, preventing the risk of heart diseases, weight management and maintaining proper gut health.

5. Is chana diet good for weight loss?

Chana is a nutritious addition to one’s weight loss diet as it contains fiber, protein, vitamins and minerals. They also have lower calorie content as compared to other plant based proteins. It helps in weight loss and keeps blood sugar in check along with providing several other health benefits. 

6. Can chana reduce belly fat?

Chana is rich in fiber which helps slow digestion and also promotes regular bowel movements thus enhancing gut health. They are also rich in protein which utilizes more energy than fat or carbs due to its thermal effect. They help in promoting resting metabolism which helps in burning calories even when your body is at rest thus helping to reduce belly fat. 

7. Which time is best to eat chana?

One can enjoy chana during any time of the day, as a snack or as dessert, with the lunch meal or during dinner. However, morning is suggested as the best time to consume chana for weight loss as it help one feel full for a long time and prevents overeating during later meals. 

8. Is it OK to eat chana at night?

The content of chana is rich in B6, magnesium and tryptophan which helps in promoting a sound and healthy sleep. Thus, one can consume chana during nighttime. 

9. Which chana is good for weight loss?

There are many varieties of chana such as kabuli chana, kala chana, kala chana and more. All of these have a high nutritional profile which promotes weight loss and gives other health benefits. However, kabuli chana is deemed as the best chana for weight loss as it is rich in fiber and protein and low in calories and carbs. 

10. Is chana high in fat?

The content of fat in chana is considerably low making them an excellent addition to one’s weight loss diet plan. The ingredient is rich in fiber and protein which helps promote satiety and prevents binge eating thus aiding weight loss.