Ashima Sharda Mahindra • 21 Oct 2024
Roasted or Steamed Chana: Which One Provides More Protein And Has Benefits?
Chanas are rich sources of vitamins, minerals, and fibre and offer a variety of health benefits like weight management, improving digestion, and reducing your risk of diseases
Chana or chickpeas are a staple food in many cuisines and are known for their nutty taste and grainy texture. They are not just delicious but come with several health benefits as chickpeas are packed with nutrition – becoming a popular choice among health-conscious individuals.
The nutrition profile of chickpeas or chanas
According to experts, chanas are rich source of vitamins, minerals, and fibre and offer a variety of health benefits like weight management, improving digestion, and reducing your risk of diseases. Also, they are super high in protein and so, make an excellent replacement for meat in many vegetarian and vegan dishes.
Containing a moderate number of calories - 269 per cup, they are also loaded with manganese, copper, and iron – all of which help in your overall health and well-being.
Roasted vs. Steamed chanas
There are many ways you can consume chickpeas, and the most common consumption methods include roasting and steaming. While both are popular ways and come with their own set of benefits - which one is better for your health?
Benefits of eating roasted chanas
- You can simply roast chanas by heating them in a dry pan or oven/air fry till they turn golden brown and crispy. This process gives them a nutty flavour and makes them easier to digest.
- Roasted or bhuna chana is among the best snacking options you can have to feel full during the evenings. They have the following benefits.
- Chanas retain their nutrients even after roasting and can fill you up – providing satiety from hunger and not letting you gorge on calorie-laden foods.
- Roasted chickpeas have a low glycemic index – and so, they do not cause a spike in blood sugar levels after consumption. This makes it a suitable food for those with diabetes.
Benefits of eating steamed chanas
You can soak the chanas overnight in water and then steam the next morning, and season along with spices and a little olive oil to be had for breakfast, lunch, or dinner.
- Steamed chanas help break down the phytic acid present in them – which otherwise hinders the absorption of nutrients. This allows the body to better absorb the essential vitamins and minerals present in the chickpeas.
- Steamed chanas become softer and are better for those suffering from digestive issues, especially if they have difficulty digesting raw or unsoaked grams.
- Steaming chickpeas also reduces the risk of developing kidney stones due to their low oxalate content - responsible for the formation of kidney stones.
- Steamed chanas are loaded with dietary fibre - essential for maintaining a healthy digestive system, regulating blood sugar levels and aiding weight management.
So, which one is healthier?
According to nutritionists, both roasted and steamed chickpeas are loaded with nutrients and the preference would just be based on your individual needs and likings. You can, in fact, eat both of these on alternate days to enhance your healthy eating options.
Or else, if you are looking for great snacking options, roasted chanas are better, and if you like to increase your nutrient profile, go for the steamed ones.
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