Black Chana: Uses, Benefits, Side Effects By Dr. Rajeev Singh
By Dr Rajeev Singh +2 more
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By Dr Rajeev Singh +2 more
Table of Contents
Chana has been an essential part of our diet and people across the country enjoy it in their unique ways. Black chana is a staple ingredient in every Indian household used in the preparation of salads, soups and other side dishes. It is packed with proteins, fibre, and carbohydrates, which makes it an excellent addition to your everyday diet. The demand for black chana is growing high in which India is the largest producer of black chana and more than 50 countries are producing it. Other major chickpea producers are Turkey, Pakistan, Australia, Ethiopia, Myanmar, Canada, Mexico, and the USA. Scientifically black chana is known as Cicer arietinum, other common names of black chana are Bengal gram and garbanzo beans.1 Black chana can be more than a snack or food ingredient because of its potential uses, let us discuss the benefits of black chana.
Did You Know?
Black chana has high nutritional value as it contains plenty of nutrients like carbohydrates, fibre, proteins, vitamins and minerals.
| Nutritional component | Value |
| Macronutrients | |
| Carbohydrates | 57.8g |
| Proteins | 22.4g |
| Fat | 6.69g |
| Fibre | 10.8g |
| Sugar | 10.8g |
| Energy | 387kcal |
| Minerals | |
| Iron | 4.86mg |
| Calcium | 45mg |
| Magnesium | 166mg |
| Phosphorous | 318mg |
| Sodium | 64mg |
| Potassium | 846mg |
| Zinc | 2.81mg |
| Copper | 0.912mg |
| Selenium | 8.3μg |
| Manganese | 1.6mg |
| Vitamins | |
| Vitamin B1 | 0.486mg |
| Vitamin B2 | 0.106mg |
| Vitamin B3 | 1.76mg |
| Vitamin B5 | 0.606mg |
| Vitamin B6 | 0.492mg |
| Folate | 437μg |
Table 1: Nutritional value of black Chana per 100 grams of serving2
In my experience, I have observed that chickpeas could be beneficial for vision due to their high content of vitamin A. Vitamin A is essential for various developmental processes in the body, including vision. By incorporating chickpeas into your diet, you can potentially support your vision health by ensuring an adequate intake of vitamin A.
Dr. Siddharth Gupta, MD
Also Read: Green Peas: Uses, Benefits, Side Effects and More!
The properties of black chana are as follows.
Also Read: Cluster Beans: Uses, Benefits, Side Effects By Dr. Siddharth Gupta
Over the years, I have observed that chickpeas have been traditionally used for multiple purposes. They are known for their potential anthelmintic property, which means they can help in expelling parasitic worms from the body.
Dr. Rajeev Singh, BAMS
Black chana is rich in nutrients, which may show potential uses against many health conditions. Some of the uses of black chana are given below.
Chickpeas have a low glycemic load and less glycemic index with strong amylose which digest slowly. These elements assist in avoiding unexpected spikes in blood sugar and glucose concentrations, which may help in type 2 diabetes by maintaining the overall sugars in the blood.3 However, if you are suffering from a severe condition like diabetes, talk to your healthcare provider before using black chana or any herbal remedy for its benefits.
Black chana contains a substance called sterol, which structurally looks like cholesterol. It interferes with cholesterol absorption in the blood and may help in reducing blood cholesterol levels. The high fibre content and unsaturated fats may also help in managing the lipid content in the blood. These properties may help in maintaining healthy heart conditions.3 However, more research is needed to support the use of black chana against heart disease. Therefore, you should adhere to the doctor’s advice in case of any heart condition.
Black chana is a rich source of fibres and these fibres give a sense of fullness in the stomach, and it takes more time to digest. The feeling of fullness helps in lower food intake, and this may lead to proper weight management.3 However, if you want to lose or manage weight, you should talk to a dietician or nutritionist. They can guide you about each diet’s risks and benefits.
Black chana contains a substance called raffinose, which is broken down by the gut bacteria into Butyrate. Butyrate is a short chain fatty acid (SCF) which may help in reducing inflammation in the gut, maintain regularity in the intestine and keep the gut healthy.3 However, if you experience any problems with your gut, reach out to your doctor and get a diagnosis.
Though some studies show the potential uses of black chana in various diseases, there is a need for further studies to find the true extent of the benefits of black chana on human health.
Also Read: Rajma (Kidney Beans): Uses, Benefits, Side Effects By Dr. Rajeev Singh
There are many ways to make black chana a part of your diet.
You must consult a qualified doctor before consuming black chana or herbal remedies. You should not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
Based on my experience, I have observed that chickpea seeds have been used as tonics, stimulants, and aphrodisiacs in traditional medicine. They were believed to boost energy levels, enhance overall vitality, and promote sexual desire.
Dr. Smita barode, BAMS
You need to consume Kala chana in moderate amounts as they contain high fibre. Overeating fibre is associated with side effects like stomach pain and gas.4
Also, before using black chana or any herbal remedy, talk to your healthcare provider about the possible side effects associated with its use.
Some general precautions associated with the black chana are as follows.
Black chana is safe for pregnant women in normal food quantity. Black chana is a good source of fibre and folate.5 However, it should not be consumed in excess in as it can cause side effects
Breastfeeding women should avoid eating black chana in excess. Instead, black chana should be consumed in moderate amounts.
Children should eat black chana under the guidance of their elders to avoid overeating. Also, black chana should be consumed in moderation by the elderly to avoid stomach problems.
Before using black chana as a medicine, or its benefits, talk to your healthcare provider about the possible precautions associated with its use. It will help you avoid unwanted health effects.
There is a lack of data on the interaction of black chana with drugs. If you are on medication or treatment for a particular disease condition, talk to your healthcare provider about the possible interaction of the treatment with other foods and medicines.
Also Read: Peanuts: Uses, Benefits, Side Effects By Dr. Rajeev Singh
Black chana can be an excellent addition to everyday diet due to its high nutritional value. Other potential uses of black chana may include lowering diabetes, avoiding the risk of heart diseases, weight management and maintaining proper gut health.3 However, before using black chana against any health condition, talk to your healthcare provider and get a proper diagnosis.
Fibre-rich foods might be an effective way to manage weight and black chana is a good source of fibre. Fibre provides a feeling of fullness in the stomach for a longer period, thereby reducing the food intake.3 However, people looking to lose or manage weight should talk to a healthcare provider or a dietician. They will be able to guide you better.
Black chana is rich in fibre. Eating black chana in excess may cause problems like stomach pain and gas.4 Therefore, you are advised to eat black chana in moderation.
Black chickpeas have a low glycemic index, which means it causes a lower spike in your blood glucose levels. The high fibre content in the black chana makes it digest slowly in the stomach and the food intake is reduced. Therefore, black chana might be a good dietary choice for diabetic people.3 However, you are advised not to use any herbal remedy without a doctor’s consultation.
No valid reports are claiming the potential effects of black chana on hair. There is a need for more research regarding this subject.
1. Jukanti AK, Gaur PM, Gowda CL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. British Journal of Nutrition. 2012 Aug;108(S1): S11–26. Available from: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nutritional-quality-and-health-benefits-of-chickpea-cicer-arietinum-l-a-review/BCD8920297E987AAABBC12BFF90EB0CF
2. FoodData Central [Internet]. [cited 2022 Aug 9]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/nutrients
3. Chickpeas (Garbanzo Beans) | The Nutrition Source | Harvard T.H. Chan School of Public Health [Internet]. [cited 2022 Aug 9]. Available from: https://www.hsph.harvard.edu/nutritionsource/food-features/chickpeas-garbanzo-beans/
4. Dietary fibre – Better Health Channel [Internet]. [cited 2022 Jul 21]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
5. Pregnancy and diet – Better Health Channel [Internet]. [cited 2022 Aug 9]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-diet
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Last updated: Apr 4, 2024
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