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Last Updated on May 5, 2023 by Shabnam Sengupta
Black chickpeas or Kala Chana are a popular legume that have been cultivated for centuries. They play an important role in Indian cuisine. Their unique black colour distinguishes them from other chickpea varieties, making them a staple ingredient in Indian households. People use them in curries, stews, and salads. Not only are they tasty, black chickpeas also offer numerous health benefits. Black chickpeas contain protein, fibre, and other essential nutrients. They promote heart health, help regulate blood sugar levels, aid in weight management. They also help reduce the risk of colon cancer. It is no surprise that black chickpeas is an integral part of Indian cuisine and are enjoyed by people all over the world.
May have cardiovascular properties
Black chickpeas have a distinctive blend of various beneficial compounds such as antioxidants, anthocyanins, flavonoids, delphindin, etc. These compounds play a crucial role in maintaining blood vessels’ health and preventing oxidative stress. This, in turn, reduces the chances of heart disease. Additionally, black chickpeas are rich in folate and magnesium. Folate helps in reducing homocysteine levels, which ultimately decreases the risk of heart problems. These include blood clotting, narrowing of arteries due to plaque buildup, heart attacks, and strokes.
May help in lowering cholesterol
The soluble fibre present in black chickpeas has the ability to bind with bile acids, preventing their absorption by the body. This, in turn, helps to reduce cholesterol levels. Regular consumption of approximately ¾ cup of chickpeas every day can aid in reducing LDL cholesterol, total cholesterol, and triglycerides. Furthermore, the dietary fibre content in black chickpeas is superior to the fibre found in other food sources.
May help in blood sugar stabilisation
Black chickpeas contain soluble fibre that plays a vital role in controlling the absorption and release of blood sugar. With a low glycemic index of 28 to 32, the carbohydrates in chickpeas gradually break down. This results in slow and moderate elevation of blood sugar levels. This makes black chickpeas an excellent food choice for weight management as it helps in controlling appetite. Consuming half a cup of black chickpeas every day can lead to better blood sugar control in just one week.
Vegetarian protein source
For vegetarians, black chickpeas serve as an excellent source of plant-based protein. When consumed in combination with whole grain or whole wheat protein, black chickpeas provide a significant amount of protein, which is comparable to that found in meat and dairy products, but without the added high calories or saturated fats.
May help in the management of cancer
Black chickpeas contain soluble fibre that reaches the colon, after which the bacteria breaks it down into short-chain fatty acids. These fatty acids are absorbed by the colon cells and provide energy, which keeps them healthy. Regular consumption of black chickpeas helps to reduce the risk of colon cancer, as it promotes the health of colon cells.
Conclusion
Black chickpeas are an incredibly versatile and nutritious ingredient, which you can easily incorporate into a wide range of cuisines. These legumes are high in protein, fibre, vitamins, and minerals, making them an excellent choice for anyone looking to add more plant-based protein to their diet.
When it comes to cooking with black chickpeas, there are endless possibilities. One popular way to enjoy them is to make a spicy and tangy chana masala, which pairs perfectly with rice or flatbread. Another great option is to add black chickpeas to a salad with fresh vegetables and a zesty dressing for a healthy and satisfying meal.
In addition to their cultural significance, black chickpeas are a great addition to any diet due to their abundance of health benefits and delicious taste. Whether you are a vegetarian or simply looking for ways to incorporate more plant-based protein into your meals, black chickpeas are a nutritious and delicious choice. So go ahead and experiment with this versatile ingredient in your kitchen and enjoy the many benefits it has to offer!
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