What are Black Chana (Kala Chana)?
Black chana, also known as Bengal gram or kala chana, is a small, dark-colored legume with a rough outer coat. Widely consumed in many parts of the world, especially in South Asia, it is a versatile and nutritious ingredient used in everything from curries and salads to savory snacks. Though smaller than the more common white chickpea (Kabuli chana), black chana is often praised for its dense nutritional profile, which includes a robust mix of protein, fiber, vitamins, and minerals. Understanding the specific macronutrient content, such as carbohydrates, is key for individuals tracking their nutritional intake for health or fitness purposes.
Carbohydrate Content in 100gm Black Chana (Raw vs. Cooked)
The carbohydrate content of black chana is a key nutritional feature, providing the body with energy. It's important to distinguish between the raw and cooked versions, as preparation methods significantly alter the nutritional density due to water absorption.
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Raw Black Chana: A 100gm serving of raw black chana contains a higher concentration of nutrients. Sources indicate a carbohydrate range of approximately 58 to 63 grams.
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Boiled/Cooked Black Chana: When black chana is boiled, it absorbs water, increasing its weight and volume. This process dilutes the nutritional concentration per 100 grams. For instance, 100gm of boiled black chana typically contains fewer carbohydrates, with figures suggesting around 24 to 45 grams, depending on the cooking time and water absorption.
The carbohydrates in black chana are primarily complex carbohydrates, which are digested slowly by the body. This provides a sustained release of energy and is less likely to cause a sharp spike in blood sugar levels compared to simple sugars.
Comprehensive Nutritional Profile per 100gm
Black chana is more than just a source of carbohydrates. It is a nutritional powerhouse containing a variety of macronutrients and micronutrients that contribute to overall health. Below is a general nutritional breakdown for 100gm of dry black chana, based on multiple sources:
- Calories: 378 kcal
- Carbohydrates: 58-63 g
- Dietary Fiber: 11-12 g
- Protein: 20-22 g
- Fat: 6-7 g
- Iron: 4.3-4.9 mg
- Magnesium: ~166 mg
- Potassium: ~846 mg
- Folate: ~437 µg
This high fiber and protein content, coupled with its complex carbohydrates, makes black chana a staple in many health-conscious diets, including those for weight management and diabetes control.
Health Benefits of Black Chana
Beyond its core nutritional makeup, black chana offers several significant health benefits:
- Digestive Health: The rich dietary fiber content promotes regular bowel movements and supports overall gut health.
- Blood Sugar Regulation: With a low glycemic index (around 28), black chana helps in stabilizing blood sugar levels by slowing down carbohydrate absorption. This is especially beneficial for individuals with diabetes.
- Weight Management: The high fiber and protein content provide a feeling of fullness and satiety, which can help in reducing overall calorie intake and managing weight.
- Heart Health: Minerals like potassium and magnesium, along with soluble fiber, help regulate blood pressure and lower cholesterol levels, supporting cardiovascular health.
- Improved Hemoglobin Levels: The iron content in black chana can help combat anemia and maintain healthy hemoglobin levels, which is particularly important for women.
Black Chana vs. White Chickpeas: A Nutritional Comparison
While both black chana (kala chana) and white chickpeas (Kabuli chana) are excellent sources of plant-based protein and fiber, they have subtle nutritional differences. A comparison of their nutritional values per 100gm of dry weight reveals these distinctions:
| Nutrient | Black Chana (approx.) | White Chickpeas (approx.) |
|---|---|---|
| Calories | 378 kcal | 364 kcal |
| Carbohydrates | 58-63 g | ~61 g |
| Dietary Fiber | 11-12 g | ~17 g |
| Protein | 20-22 g | ~20 g |
| Fat | 6-7 g | ~6 g |
| Iron | Higher | Lower |
| Folate | Higher | Lower |
| Glycemic Index | Lower (~28) | Higher (~40) |
As the table shows, black chana tends to be slightly higher in protein, iron, and folate, while also having a lower glycemic index. White chickpeas, however, may contain a slightly higher total dietary fiber count in some contexts. The choice often comes down to specific dietary goals or culinary preferences. Black chana is often preferred for recipes where a firmer texture and a richer, nuttier flavor are desired, such as in curries or roasted snacks.
Incorporating Black Chana into Your Diet
Black chana is incredibly versatile and can be incorporated into your diet in numerous ways. For optimal digestion and absorption of nutrients, it is best to soak the chana overnight before cooking.
Recipe ideas include:
- Black Chana Curry (Masala): A hearty, flavorful curry made with tomatoes, onions, and spices. For a healthier version, use minimal oil.
- Sprouted Black Chana Salad: Soaking and sprouting the chana enhances its nutritional value. Mix with chopped onions, cucumbers, tomatoes, and a squeeze of lemon juice for a refreshing salad.
- Roasted Black Chana: Roast boiled chana with a light sprinkle of spices for a crunchy, high-protein snack.
- Black Chana Soup: A warm and wholesome soup can be made by blending cooked black chana with vegetables and broth.
Conclusion
In summary, 100gm of raw black chana contains a significant amount of complex carbohydrates, ranging from approximately 58 to 63 grams, depending on the specific source. This value is lower in its cooked form due to water absorption. Beyond its carbohydrate content, black chana is a nutritional powerhouse, rich in protein, fiber, and essential minerals like iron and folate. These nutritional qualities contribute to several health benefits, including improved digestion, blood sugar regulation, and heart health. Whether you choose to enjoy it in a savory curry, a vibrant salad, or a crunchy snack, black chana is an excellent addition to a balanced and healthy diet.
Keypoints
- Carbohydrate Content: 100gm of raw black chana has approximately 58-63g of carbs, while the same amount of cooked chana has fewer carbs due to water absorption.
- Protein and Fiber: Black chana is an excellent source of plant-based protein (~20-22g per 100g raw) and dietary fiber (~11-12g per 100g raw), promoting satiety and digestive health.
- Low Glycemic Index: With a glycemic index of around 28, black chana helps regulate blood sugar levels and is beneficial for managing diabetes.
- Health Benefits: Regular consumption supports weight management, improves heart health, and boosts iron levels.
- Preparation: Soaking and boiling black chana is recommended for better digestion and nutrient absorption.
- Versatility: It can be used in a wide variety of dishes, from curries and salads to roasted snacks, making it a flexible ingredient for healthy meals.
FAQs
- What is the difference between black chana and white chickpeas? Black chana is smaller, darker, and has a tougher skin compared to the larger, smoother white chickpea (Kabuli chana). Black chana is generally richer in fiber, iron, and folate, and has a lower glycemic index.
- Can black chana help with weight loss? Yes, black chana can aid in weight loss due to its high fiber and protein content, which helps you feel full for longer and reduces overall calorie intake.
- Is it necessary to soak black chana before cooking? Soaking black chana overnight is highly recommended as it helps soften the legumes, reduces cooking time, and aids in better digestion by breaking down complex sugars.
- Is black chana good for diabetics? Yes, black chana has a low glycemic index and high fiber content, which helps prevent rapid blood sugar spikes, making it a good dietary option for managing diabetes.
- How does the nutritional value change when black chana is cooked? Boiling black chana increases its moisture content and volume. This means that per 100g, cooked chana will have fewer calories, carbohydrates, protein, and fat compared to 100g of its raw, dry form.
- Does black chana improve gut health? Yes, the high dietary fiber, particularly the soluble fiber, promotes regular bowel movements and feeds beneficial gut bacteria, contributing to better digestive health.
- Can black chana cause bloating or gas? As with many legumes, black chana contains complex sugars that can be difficult for some people to digest, which may lead to gas and bloating. Introducing them slowly into your diet and drinking plenty of water can help.
Citations
[ { "title": "Black Chana: Nutrition, Uses, Health Benefits & Side Effects", "url": "https://www.tataaig.com/knowledge-center/health-insurance/health-benefits-of-black-chana" }, { "title": "Kala Chana Nutritional Value per 100g | Protein Count, Nutrition Facts", "url": "https://www.ganeshdiagnostic.com/blog/kala-chana-nutritional-value-per-100g" }, { "title": "Kala Chana Nutritional Value Per 100g: How Much Protein ...", "url": "https://redcliffelabs.com/myhealth/food-creative/kala-chana-nutritional-value-per-100g-protein-count-nutrition-facts-health-benefits/" }, { "title": "Black Chana: Benefits, Uses, Nutrition, Side Effects & More", "url": "https://pharmeasy.in/blog/ayurved-uses-benefits-side-effects-of-black-chana/" }, { "title": "Is Chana Good for Weight Loss? - Diet - Fitterfly", "url": "https://www.fitterfly.com/blog/is-chana-good-for-weight-loss/" } ] }
