Introduction of wellhealthorganic.com:10-benefits-of-eating-roasted-gram:
Wellhealthorganic.com:10-benefits-of-eating-roasted-gram: Roasted gram, also known as roasted chickpeas or bhuna chana, is a popular snack enjoyed by people of all ages. These crunchy, nutty legumes are not only delicious but also offer numerous health benefits. Packed with essential nutrients, roasted gram can be a wholesome addition to your diet. In this article, we will explore ten benefits of eating roasted gram and why you should consider incorporating it into your snacking routine.
Rich in Protein:
Roasted gram is an excellent source of plant-based protein. With approximately 20 grams of protein per 100 grams, it is an ideal snack for vegetarians and vegans looking to meet their daily protein requirements. Protein is essential for muscle repair, growth, and overall development.
High in Fiber:
Fiber is crucial for maintaining a healthy digestive system and promoting regular bowel movements. Roasted gram contains a significant amount of dietary fiber, which aids in digestion and helps prevent constipation. Including roasted gram in your diet can contribute to a healthier gut.
Low in Fat:
Compared to other fried snacks, roasted gram is relatively low in fat. It provides a healthier alternative to traditional calorie-dense snacks like chips or deep-fried snacks. This makes it a guilt-free option for those watching their fat intake or trying to maintain a healthy weight.
Rich in Essential Minerals:
Roasted gram is packed with essential minerals like iron, magnesium, phosphorus, and zinc. Iron is crucial for maintaining healthy blood cells and preventing anemia, while magnesium supports bone health and regulates blood pressure. Phosphorus and zinc are essential for optimal cellular function and overall well-being.
Roasted gram is an excellent source of complex carbohydrates, which provide a sustained release of energy. Including it in your snack repertoire can help combat fatigue and keep you energized throughout the day. It makes for a perfect mid-afternoon snack when you need a pick-me-up.
Blood Sugar Regulation:
The low glycemic index of roasted gram ensures a slow release of glucose into the bloodstream. This quality makes it suitable for individuals with diabetes or those concerned about managing blood sugar levels. However, moderation is key, and it’s always best to consult with a healthcare professional for personalized advice.
Promotes Heart Health:
Roasted gram contains unsaturated fats, which are heart-healthy fats that help reduce bad cholesterol levels. Additionally, its fiber content aids in maintaining healthy cholesterol levels, reducing the risk of cardiovascular diseases such as heart attacks and strokes.
Source of Antioxidants:
Antioxidants play a crucial role in protecting our cells from damage caused by harmful free radicals. Roasted gram contains antioxidants like flavonoids and polyphenols, which have anti-inflammatory and disease-fighting properties. These antioxidants contribute to overall well-being and help prevent chronic diseases.
The high fiber and protein content in roasted grams contribute to increased satiety and reduced hunger cravings. Including roasted grams in your diet can help you feel fuller for longer, potentially aiding in weight management and preventing overeating.
Versatile and Convenient:
Roasted gram is a versatile snack that can be enjoyed on its own or added to salads, soups, or trail mixes for added crunch and nutrition. It is also readily available in most grocery stores and can be stored for extended periods, making it a convenient snack option.
Nutritional Information of Roasted Grams
A 100-gram serving of roasted grams contains:
- Calories: 371
- Protein: 20.8 grams
- Fat: 6.7 grams
- Carbohydrates: 58.8 grams
- Fiber: 17.1 grams
- Sugar: 3.4 grams
Recipe for Roasted Grams at Home
- 1 cup of chickpeas
- 1 tablespoon of oil
- Salt to taste
- Spices of your choice (optional)
- Soak the chickpeas overnight or for at least 6-8 hours in enough water to cover them completely. This will help soften them and reduce cooking time.
- Drain the soaked chickpeas and rinse them thoroughly with fresh water.
- Add the chickpeas to a pressure cooker with enough water to cover them and a pinch of salt. Cook for about 10-15 minutes or until they are soft but not mushy. If you don’t have a pressure cooker, you can also cook them in a pot on the stove for about 30-45 minutes or until they are tender.
- Drain the cooked chickpeas and pat them dry with a paper towel to remove any excess moisture.
- Preheat your oven to 375°F (190°C).
- In a mixing bowl, add the cooked and dried chickpeas, oil, salt, and any spices you like. Mix well to coat the chickpeas evenly.
- Spread the coated chickpeas in a single layer on a baking sheet lined with parchment paper. Make sure there is enough space between them so that they can roast evenly.
- Place the baking sheet in the preheated oven and bake for 25-30 minutes, stirring the chickpeas halfway through, until they are crispy and golden brown.
- Once done, remove the baking sheet from the oven and let the roasted grams cool completely before storing them in an airtight container.
Side Effects of Eating Roasted Gram:
Roasted gram, also known as roasted chickpeas or chana, has been a popular snack enjoyed by people across various cultures for generations. Known for its crunchy texture and a savory flavor, Wellhealthorganic.com:10-benefits-of-eating-roasted-gram is often consumed as a healthy alternative to fried snacks. While it offers several nutritional benefits, it’s essential to be aware of potential side effects that can arise from excessive consumption. In this article, we will delve into the side effects of eating roasted gram and help you make informed choices about incorporating it into your diet.
One of the common side effects associated with roasted gram consumption is digestive issues. Roasted gram contains a considerable amount of dietary fiber, which promotes digestive health. However, consuming excessive amounts of roasted grams can lead to bloating, gas, and even abdominal discomfort. This is particularly true for individuals with sensitive digestive systems or those who are not accustomed to consuming high-fiber foods regularly. It’s advisable to consume roasted grams in moderation and gradually increase your intake to allow your body to adjust.
Although rare, some individuals may develop allergic reactions to roasted grams. Allergies to legumes, such as chickpeas, can manifest as itching, hives, swelling, or even difficulty in breathing. If you have a known legume allergy, it is best to avoid roasted grams altogether. If you’re unsure about your sensitivity, start by consuming a small amount and monitor your body’s response. In case of any adverse reactions, seek medical attention immediately.
While roasted gram is often considered a healthy snack, it’s important to be mindful of portion sizes. It is calorie-dense and can contribute to weight gain if consumed in excess. Roasted gram contains fats and carbohydrates, which are necessary for energy but can add up quickly if not eaten in moderation. If you’re watching your weight or trying to maintain a calorie-controlled diet, it’s crucial to factor in the calories from roasted grams and balance it with other nutritious foods.
Roasted gram, like many legumes, contains oxalates. Oxalates are naturally occurring substances found in several foods and can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk, it’s advisable to consult with a healthcare professional before including roasted gram in your diet. They can provide guidance on portion sizes and help you manage your intake to minimize any potential risks.
In conclusion, roasted gram is a delicious and healthy snack that is packed with nutrients. It can provide many health benefits, including improved digestion, energy, bone health, and brain function. So the next time you are looking for a healthy snack, consider reaching for some roasted gram!