Roasted Gram, also known as roasted chana or bhuna chana, is a popular snack food in India and other parts of South Asia. It is made by boiling whole chickpeas until tender and then roasting them until crispy and golden brown. Roasted Gram is a low-calorie and nutrient-dense food that is rich in protein, dietary fiber, and essential nutrients. It can be eaten on its own as a snack or used as an ingredient in a variety of dishes, and it can also be ground into a flour for gluten-free baking. Overall, roasted gram is a tasty and healthy food that can provide a range of health benefits when incorporated into a balanced and nutritious diet.
1- Rich in protein:
Firstly, roasted gram is a good source of dietary fiber, which has been shown to have cholesterol-lowering effects. Soluble fiber in particular can bind to cholesterol in the gut and help prevent its absorption into the bloodstream. This can help reduce levels of LDL or "bad" cholesterol, which is a risk factor for heart disease.
Secondly, roasted gram is low in saturated fat and contains healthy unsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease. Studies have shown that diets high in unsaturated fats can help lower levels of LDL cholesterol and increase levels of HDL or "good" cholesterol, which is beneficial for heart health.
Thirdly, roasted gram contains several compounds that have antioxidant and anti-inflammatory properties. These compounds can help reduce oxidative stress and inflammation in the body, both of which are risk factors for heart disease.
Lastly, roasted gram is a good source of several nutrients that are important for heart health, including magnesium, potassium, and folate. These nutrients have been shown to have beneficial effects on blood pressure, which is another important risk factor for heart disease.
In conclusion, roasted gram contains several nutrients and compounds that may help improve heart health. Incorporating roasted gram into your diet can be a tasty and easy way to support heart health and reduce the risk of heart disease. However, it is important to remember that diet is only one aspect of heart health and that a healthy lifestyle, including regular exercise and not smoking, is also important for maintaining a healthy heart.
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It may help control cholesterol levels. Roasted gram is a good source of dietary fiber, which has been shown to have cholesterol-lowering effects.
Soluble fiber, in particular, can bind to cholesterol in the gut and help prevent its absorption into the bloodstream. This can help reduce levels of LDL or "bad" cholesterol, which is a risk factor for heart disease. Soluble fiber can also help increase levels of HDL or "good" cholesterol, which is beneficial for heart health.
In addition, roasted gram is low in saturated fat and contains healthy unsaturated fats, which can help improve cholesterol levels. Studies have shown that diets high in unsaturated fats can help lower levels of LDL cholesterol and increase levels of HDL cholesterol, which can improve overall cholesterol levels.
Furthermore, roasted gram contains several compounds that have antioxidant and anti-inflammatory properties. These compounds can help reduce oxidative stress and inflammation in the body, which are risk factors for cardiovascular disease.
In conclusion, roasted gram is a good source of dietary fiber, healthy fats, and beneficial compounds that may help control cholesterol levels. Incorporating roasted gram into your diet can be a tasty and easy way to support heart health and reduce the risk of heart disease. However, it is important to remember that diet is only one aspect of heart health and that a healthy lifestyle, including regular exercise and not smoking, is also important for maintaining healthy cholesterol levels.
| 10-benefits-of-eating-roasted-gram |
10 Health benefits of roasted grams.
| # | Benefits of Roasted Gram |
|---|---|
| 1. | Rich in protein |
| 2. | Low in fat |
| 3. | Good source of fiber |
| 4. | Provides energy |
| 5. | Helps regulate blood sugar levels |
| 6. | Contains essential vitamins and minerals |
| 7. | May improve heart health |
| 8. | May help control cholesterol levels |
| 9. | May help with weight loss |
| 10. | Easy to incorporate into the diet |
1- Rich in protein:
Protein is an essential nutrient that plays a crucial role in building and repairing tissues in the body. It is made up of amino acids, which are the building blocks of protein.
When we eat protein, our bodies break it down into amino acids, which are then used to build and repair tissues such as muscles, organs, and bones. Protein is also important for the production of enzymes, hormones, and other molecules in the body.
Roasted gram is a particularly good source of protein, as it contains around 20 grams of protein per 100 grams of roasted gram. This makes it an excellent snack choice for those who need to increase their protein intake, such as athletes or people who are recovering from an injury.
In addition to its protein content, roasted gram is also a good source of other nutrients such as fiber, vitamins, and minerals, which can all contribute to overall health and wellbeing.
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Roasted gram is a low-fat snack option that can be incorporated into a healthy diet. One hundred grams of roasted gram contains only around 6 grams of fat, making it an ideal snack choice for people who are watching their fat intake. In comparison, a serving of potato chips or other high-fat snacks can contain up to 15 grams of fat or more per serving.
When choosing roasted gram, it is important to keep in mind that some varieties may be higher in fat than others. For example, roasted gram that has been coated with oil or salt may be higher in fat than plain roasted gram. So, it's best to choose plain roasted gram without any added flavors or coatings to keep the fat content low.
In summary, roasted gram is a low-fat snack option that can be a part of a healthy and balanced diet. It is a good alternative to high-fat snacks and can help people maintain a healthy weight and reduce their risk of health problems associated with consuming too much fat.
One of the primary benefits of fiber is that it promotes regular digestion and prevents constipation. By adding bulk to the stool, fiber helps move waste through the digestive system and prevents it from becoming stuck. This can help reduce the risk of developing conditions such as hemorrhoids or diverticulitis.
Fiber also helps regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. This can be beneficial for people with diabetes or those at risk of developing the disease.
Furthermore, fiber helps promote feelings of fullness and satiety, which can be beneficial for people who are trying to lose weight or maintain a healthy weight. By reducing hunger and preventing overeating, fiber can be a useful tool in weight management.
Roasted gram is a good source of fiber, with around 10 grams of fiber per 100 grams of roasted gram. This makes it a high-fiber snack that can help promote regular digestion, regulate blood sugar levels, and support healthy weight management.
In conclusion, roasted gram is a good source of fiber that can provide a range of health benefits. Incorporating roasted gram into your diet is a tasty and easy way to increase your fiber intake and support overall health and wellbeing.
Carbohydrates are the primary source of energy for the body, and roasted gram is a good source of carbohydrates.
Carbohydrates are broken down into glucose, which is used by the body as fuel to carry out various functions, such as breathing, digestion, and physical activity. The body stores excess glucose in the muscles and liver as glycogen, which can be used as a source of energy when needed.
Roasted gram is a particularly good snack option for providing energy because it contains complex carbohydrates. Complex carbohydrates are broken down more slowly by the body, providing a steady source of energy over a longer period of time. This can help prevent energy crashes and keep you feeling alert and focused throughout the day.
Furthermore, roasted gram is a low-glycemic index food, meaning it does not cause a rapid spike in blood sugar levels like high-glycemic index foods do. This can be beneficial for people with diabetes or those at risk of developing the disease.
In conclusion, roasted gram is a good source of complex carbohydrates that can provide a steady source of energy. Incorporating roasted gram into your diet can help prevent energy crashes and keep you feeling alert and focused throughout the day.
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It helps regulate blood sugar levels. Roasted gram is a low-glycemic index food, which means that it does not cause a rapid increase in blood sugar levels after consumption. This is beneficial for people with diabetes or those at risk of developing the disease.
The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a high GI are quickly digested and absorbed, causing a rapid increase in blood sugar levels. On the other hand, foods with a low GI are digested and absorbed more slowly, causing a slower and more gradual increase in blood sugar levels.
Roasted gram has a low GI score of around 22-28, which is considered low. This is due to its high fiber and protein content, which slow down the digestion and absorption of carbohydrates in the food. This slow release of carbohydrates into the bloodstream helps to keep blood sugar levels stable, which can be particularly beneficial for people with diabetes.
In addition, roasted gram contains compounds like flavonoids and polyphenols, which have been shown to have anti-diabetic properties. These compounds can help improve insulin sensitivity and regulate blood sugar levels in the body.
In conclusion, roasted gram is a low-glycemic index food that can help regulate blood sugar levels in the body. Incorporating roasted gram into your diet can be particularly beneficial for people with diabetes or those at risk of developing the disease.
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It is a good source of vitamins and minerals. Vitamins and minerals are essential nutrients that the body needs in small amounts to function properly. They play important roles in many bodily processes, including metabolism, immune function, and bone health.
Roasted gram is a particularly good source of several vitamins and minerals, including:
In addition to these nutrients, roasted gram also contains small amounts of other vitamins and minerals, such as potassium, phosphorus, and vitamin E.
In conclusion, roasted gram is a good source of several vitamins and minerals that are important for overall health and wellbeing. Incorporating roasted gram into your diet can help ensure that you are getting the nutrients your body needs to function properly.
Roasted gram contains several nutrients and compounds that have been shown to have beneficial effects on heart health.
When we eat protein, our bodies break it down into amino acids, which are then used to build and repair tissues such as muscles, organs, and bones. Protein is also important for the production of enzymes, hormones, and other molecules in the body.
Roasted gram is a particularly good source of protein, as it contains around 20 grams of protein per 100 grams of roasted gram. This makes it an excellent snack choice for those who need to increase their protein intake, such as athletes or people who are recovering from an injury.
In addition to its protein content, roasted gram is also a good source of other nutrients such as fiber, vitamins, and minerals, which can all contribute to overall health and wellbeing.
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2- Low in fat:
Fat is an essential nutrient that plays many important roles in the body, such as providing energy, insulating and protecting organs, and helping to regulate hormones. However, consuming too much fat can lead to weight gain and other health problems, such as heart disease and diabetes.Roasted gram is a low-fat snack option that can be incorporated into a healthy diet. One hundred grams of roasted gram contains only around 6 grams of fat, making it an ideal snack choice for people who are watching their fat intake. In comparison, a serving of potato chips or other high-fat snacks can contain up to 15 grams of fat or more per serving.
When choosing roasted gram, it is important to keep in mind that some varieties may be higher in fat than others. For example, roasted gram that has been coated with oil or salt may be higher in fat than plain roasted gram. So, it's best to choose plain roasted gram without any added flavors or coatings to keep the fat content low.
In summary, roasted gram is a low-fat snack option that can be a part of a healthy and balanced diet. It is a good alternative to high-fat snacks and can help people maintain a healthy weight and reduce their risk of health problems associated with consuming too much fat.
3- Good source of fiber:
Fiber is a type of carbohydrate that the body cannot digest, meaning it passes through the digestive system largely intact. This property of fiber makes it beneficial for many aspects of health.One of the primary benefits of fiber is that it promotes regular digestion and prevents constipation. By adding bulk to the stool, fiber helps move waste through the digestive system and prevents it from becoming stuck. This can help reduce the risk of developing conditions such as hemorrhoids or diverticulitis.
Fiber also helps regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. This can be beneficial for people with diabetes or those at risk of developing the disease.
Furthermore, fiber helps promote feelings of fullness and satiety, which can be beneficial for people who are trying to lose weight or maintain a healthy weight. By reducing hunger and preventing overeating, fiber can be a useful tool in weight management.
Roasted gram is a good source of fiber, with around 10 grams of fiber per 100 grams of roasted gram. This makes it a high-fiber snack that can help promote regular digestion, regulate blood sugar levels, and support healthy weight management.
In conclusion, roasted gram is a good source of fiber that can provide a range of health benefits. Incorporating roasted gram into your diet is a tasty and easy way to increase your fiber intake and support overall health and wellbeing.
4- Provides energy:
Carbohydrates are the primary source of energy for the body, and roasted gram is a good source of carbohydrates.
Carbohydrates are broken down into glucose, which is used by the body as fuel to carry out various functions, such as breathing, digestion, and physical activity. The body stores excess glucose in the muscles and liver as glycogen, which can be used as a source of energy when needed.
Roasted gram is a particularly good snack option for providing energy because it contains complex carbohydrates. Complex carbohydrates are broken down more slowly by the body, providing a steady source of energy over a longer period of time. This can help prevent energy crashes and keep you feeling alert and focused throughout the day.
Furthermore, roasted gram is a low-glycemic index food, meaning it does not cause a rapid spike in blood sugar levels like high-glycemic index foods do. This can be beneficial for people with diabetes or those at risk of developing the disease.
In conclusion, roasted gram is a good source of complex carbohydrates that can provide a steady source of energy. Incorporating roasted gram into your diet can help prevent energy crashes and keep you feeling alert and focused throughout the day.
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5- Helps regulate blood sugar levels:
It helps regulate blood sugar levels. Roasted gram is a low-glycemic index food, which means that it does not cause a rapid increase in blood sugar levels after consumption. This is beneficial for people with diabetes or those at risk of developing the disease.
The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a high GI are quickly digested and absorbed, causing a rapid increase in blood sugar levels. On the other hand, foods with a low GI are digested and absorbed more slowly, causing a slower and more gradual increase in blood sugar levels.
Roasted gram has a low GI score of around 22-28, which is considered low. This is due to its high fiber and protein content, which slow down the digestion and absorption of carbohydrates in the food. This slow release of carbohydrates into the bloodstream helps to keep blood sugar levels stable, which can be particularly beneficial for people with diabetes.
In addition, roasted gram contains compounds like flavonoids and polyphenols, which have been shown to have anti-diabetic properties. These compounds can help improve insulin sensitivity and regulate blood sugar levels in the body.
In conclusion, roasted gram is a low-glycemic index food that can help regulate blood sugar levels in the body. Incorporating roasted gram into your diet can be particularly beneficial for people with diabetes or those at risk of developing the disease.
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6- Contains essential vitamins and minerals:
It is a good source of vitamins and minerals. Vitamins and minerals are essential nutrients that the body needs in small amounts to function properly. They play important roles in many bodily processes, including metabolism, immune function, and bone health.
Roasted gram is a particularly good source of several vitamins and minerals, including:
- Iron: Roasted gram is a good source of iron, which is important for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body.
- Magnesium: Roasted gram is also a good source of magnesium, which is important for bone health, energy production, and nerve function.
- Zinc: Roasted gram contains zinc, which is important for immune function, wound healing, and DNA synthesis.
- Vitamin B6: Roasted gram is a good source of vitamin B6, which is important for brain development and function, immune function, and the metabolism of protein.
- Folate: Roasted gram is a good source of folate, which is important for the production of red blood cells, DNA synthesis, and cell growth and division.
In addition to these nutrients, roasted gram also contains small amounts of other vitamins and minerals, such as potassium, phosphorus, and vitamin E.
In conclusion, roasted gram is a good source of several vitamins and minerals that are important for overall health and wellbeing. Incorporating roasted gram into your diet can help ensure that you are getting the nutrients your body needs to function properly.
7- May improve heart health:
Roasted gram contains several nutrients and compounds that have been shown to have beneficial effects on heart health.
Firstly, roasted gram is a good source of dietary fiber, which has been shown to have cholesterol-lowering effects. Soluble fiber in particular can bind to cholesterol in the gut and help prevent its absorption into the bloodstream. This can help reduce levels of LDL or "bad" cholesterol, which is a risk factor for heart disease.
Secondly, roasted gram is low in saturated fat and contains healthy unsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease. Studies have shown that diets high in unsaturated fats can help lower levels of LDL cholesterol and increase levels of HDL or "good" cholesterol, which is beneficial for heart health.
Thirdly, roasted gram contains several compounds that have antioxidant and anti-inflammatory properties. These compounds can help reduce oxidative stress and inflammation in the body, both of which are risk factors for heart disease.
Lastly, roasted gram is a good source of several nutrients that are important for heart health, including magnesium, potassium, and folate. These nutrients have been shown to have beneficial effects on blood pressure, which is another important risk factor for heart disease.
In conclusion, roasted gram contains several nutrients and compounds that may help improve heart health. Incorporating roasted gram into your diet can be a tasty and easy way to support heart health and reduce the risk of heart disease. However, it is important to remember that diet is only one aspect of heart health and that a healthy lifestyle, including regular exercise and not smoking, is also important for maintaining a healthy heart.
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8- May help control cholesterol levels:
It may help control cholesterol levels. Roasted gram is a good source of dietary fiber, which has been shown to have cholesterol-lowering effects.
Soluble fiber, in particular, can bind to cholesterol in the gut and help prevent its absorption into the bloodstream. This can help reduce levels of LDL or "bad" cholesterol, which is a risk factor for heart disease. Soluble fiber can also help increase levels of HDL or "good" cholesterol, which is beneficial for heart health.
In addition, roasted gram is low in saturated fat and contains healthy unsaturated fats, which can help improve cholesterol levels. Studies have shown that diets high in unsaturated fats can help lower levels of LDL cholesterol and increase levels of HDL cholesterol, which can improve overall cholesterol levels.
Furthermore, roasted gram contains several compounds that have antioxidant and anti-inflammatory properties. These compounds can help reduce oxidative stress and inflammation in the body, which are risk factors for cardiovascular disease.
In conclusion, roasted gram is a good source of dietary fiber, healthy fats, and beneficial compounds that may help control cholesterol levels. Incorporating roasted gram into your diet can be a tasty and easy way to support heart health and reduce the risk of heart disease. However, it is important to remember that diet is only one aspect of heart health and that a healthy lifestyle, including regular exercise and not smoking, is also important for maintaining healthy cholesterol levels.
9- May help with weight loss:
Roasted gram is a low-calorie and nutrient-dense food that is rich in protein, fiber, and other essential nutrients, which can help with weight loss.
Protein is a macronutrient that is important for maintaining muscle mass and promoting feelings of fullness. Eating foods that are high in protein, such as roasted gram, can help reduce hunger and increase satiety, which can help control calorie intake and support weight loss.
In addition, fiber is another important nutrient that can help with weight loss. Dietary fiber is a type of carbohydrate that the body cannot digest or absorb, which means that it passes through the digestive system relatively intact. This can help add bulk to the stool and promote feelings of fullness, which can help control appetite and reduce calorie intake.
Roasted gram is also a low-calorie food that contains only about 46 calories per one cup serving. This means that you can consume a relatively large volume of roasted gram without consuming a lot of calories, which can also help control appetite and reduce calorie intake.
Furthermore, roasted gram is a versatile food that can be used in a variety of dishes and can be easily incorporated into a balanced and healthy diet. For example, you can use roasted gram as a topping for salads, as a snack on its own, or even ground into a flour for baking.
Overall, roasted gram is a nutritious and low-calorie food that is rich in protein and fiber, and can help promote feelings of fullness, control appetite, and reduce calorie intake, which can help with weight loss when incorporated into a healthy diet and lifestyle.
10- Easy to incorporate into the diet:
Roasted gram is a versatile food that is easy to incorporate into a healthy and balanced diet. It can be consumed on its own as a snack, added to salads or soups, or even ground into a flour for baking.
As a snack, roasted gram can be enjoyed by itself or seasoned with a variety of spices to enhance its flavor. It is a great alternative to other high-calorie and high-fat snack foods, such as chips and cookies.
Roasted gram can also be used as a topping for salads or added to soups to increase their protein and fiber content. It can be blended with other ingredients, such as vegetables and spices, to create healthy and flavorful dips and spreads.
Furthermore, roasted gram can be ground into a flour and used in a variety of gluten-free baking recipes, such as bread, pancakes, and crackers. This makes it a great alternative to traditional flour, which can be high in calories and carbohydrates.
Overall, roasted gram is a versatile and easy-to-use food that can be incorporated into a variety of dishes and recipes. Its low-calorie and nutrient-dense profile make it a great addition to a healthy and balanced diet.
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Nutrients in roasted grams:
Here's a table with the nutrients for 100g of roasted grams:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 356 |
| Total Fat | 1.2g |
| Saturated Fat | 0.2g |
| Cholesterol |
