Roasted grams, also known as roasted chickpeas, are a nutritious food that provide many health benefits, making them a great addition to any well-rounded diet. Here are some of the important benefits of roasted grams for your health:
Roasted grams are a nutritious food that provide numerous health benefits, including weight management, blood sugar control, improved digestive health, heart health, and increased energy levels. Incorporating roasted grams into your diet can be a great way to improve your overall health and wellbeing.
1. Full of plant protein
For those who do not consume meat, roasted grams are an excellent source of protein. These legumes provide a considerable amount of protein that may be lacking in a vegetarian or vegan diet. Protein is an essential nutrient that supports a variety of processes in the body, including muscle, bone, and metabolic health.
Protein is made up of amino acids, which are the building blocks of the body. Roasted grams are an excellent source of plant-based protein and contain all of the essential amino acids that the body needs to function properly. This makes them an ideal food for vegetarians and vegans who may have trouble meeting their protein requirements through other sources.
In addition to supporting various bodily processes, proteins from roasted grams also provide the body with energy. When consumed, the body breaks down protein into amino acids, which are then used to produce energy. This can help keep you feeling energized and alert throughout the day.
Furthermore, the protein and fiber in roasted grams can help keep you feeling full for longer periods of time. This can be particularly beneficial for those looking to manage their weight or reduce their overall calorie intake.
2. May help with weight loss
Roasted grams are an excellent snack option for those who are looking to manage their weight or lose weight. They contain a combination of fiber and protein that can help keep you feeling full and satisfied, reducing the likelihood of overeating or snacking on unhealthy foods.
Fiber is a type of carbohydrate that the body cannot digest. Instead, it passes through the digestive system relatively intact, providing bulk and promoting feelings of fullness. Roasted grams are an excellent source of fiber, making them an ideal snack for those looking to manage their weight or improve their digestive health.
In addition to fiber, roasted grams are also a good source of protein. Protein is an essential nutrient that supports various bodily processes, including muscle, bone, and metabolic health. When consumed, protein takes longer to digest than carbohydrates or fats, which can help keep you feeling full for longer periods of time.
Furthermore, roasted grams are a low-calorie snack option that is high in nutrition. They provide a range of essential vitamins and minerals, including iron, magnesium, and vitamin B6, while containing relatively few calories. This makes them an ideal snack for those looking to lose weight or maintain a healthy weight.
3. May regulate blood sugar levels
Roasted grams are a great food choice for those looking to control their blood glucose levels. As a rich source of protein and fiber, roasted grams have a low glycemic index (GI), which means they can prevent excessive surges in blood sugar after consumption. The protein and fiber in roasted grams slow down the rate at which the body absorbs carbohydrates, which helps prevent spikes in blood sugar levels.
In addition to their low GI, roasted grams also contain essential minerals that can help control blood pressure. Magnesium, in particular, has been shown to play a crucial role in regulating blood pressure and maintaining healthy blood sugar levels. Roasted grams are a good source of magnesium, making them an excellent food choice for those looking to manage their blood pressure and blood sugar levels.
However, it is important to note that individual dietary needs can vary, and consulting a nutritionist or healthcare professional is always recommended before making any significant changes to your diet. A qualified nutritionist can provide personalized guidance on how many roasted grams to incorporate into your daily food intake, as well as recommend other dietary changes or supplements that can support healthy blood glucose and blood pressure levels.
4. May aid digestion
Roasted grams are a great food source for promoting digestive health due to their variety of vitamins and minerals. They contain a high amount of soluble fiber, which can increase the presence of good gut bacteria in the body. This helps to promote gut health and reduce the risk of digestive issues such as irritable bowel syndrome (IBS).
Soluble fiber is a type of fiber that dissolves in water, forming a gel-like substance in the digestive system. This gel-like substance can help slow down the movement of food through the digestive tract, allowing for better absorption of nutrients and improved digestion. Soluble fiber also feeds the good bacteria in the gut, promoting a healthy balance of bacteria in the digestive system.
In addition to promoting good gut bacteria, roasted grams also contain a variety of essential vitamins and minerals that can support digestive health. For example, they are a good source of magnesium, which can help regulate bowel movements and prevent constipation. They also contain iron, which can help prevent anemia and promote healthy digestion.
5. May prevent certain diseases
Roasted grams are a nutrient-dense food that can help protect against various diseases, including heart disease and cancer. They contain essential vitamins and minerals, such as magnesium and potassium, that help prevent high blood pressure, which can damage arteries and lead to heart disease.
In addition, the soluble fiber in roasted grams can help reduce the risk of heart disease by lowering bad cholesterol levels in the body. This type of fiber also promotes the growth of good gut bacteria, which can help reduce inflammation and improve overall health.
Furthermore, the fatty acid butyrate found in roasted grams can help reduce inflammation in the colon cells, which can lower the risk of colon cancer. Vitamin B, which is also present in roasted grams, can help prevent lung and breast cancer.
Moreover, roasted grams have a low glycemic index, which means they release glucose slowly into the bloodstream, preventing spikes in blood sugar levels. This can help reduce the risk of developing type 2 diabetes.
6. May enhance bone health
Roasted grams are an excellent source of calcium, which is essential for maintaining healthy bones. Calcium is a mineral that is crucial for bone development and maintenance, and it plays a vital role in preventing osteoporosis and other bone-related disorders.
By consuming roasted grams regularly, you can increase your calcium intake and improve your bone mineral density. This, in turn, can help strengthen your bones and reduce the risk of fractures and other bone-related injuries.
In addition to calcium, roasted grams also contain other essential minerals that can help boost bone health, including magnesium and phosphorus. Magnesium is another mineral that plays a critical role in maintaining healthy bones, as it helps regulate calcium levels in the body. Phosphorus is also important for bone health, as it is a key component of bone tissue and helps to maintain the structural integrity of bones.
By consuming roasted grams regularly, you can increase your intake of these essential minerals and support healthy bones. However, it is important to note that while roasted grams are a great source of calcium and other minerals, they should be consumed in moderation as part of a well-balanced diet. Overconsumption of roasted grams can lead to excess calorie intake and may increase the risk of weight gain or other health issues.
7. May help during pregnancy
Iron is an essential mineral that plays a crucial role in many functions of the body. Iron deficiency can lead to serious health problems, particularly in women, such as anemia. Anemia is a condition where the body lacks enough red blood cells, which can lead to fatigue, weakness, and other complications.
During pregnancy, iron is particularly important as it helps supply oxygen to the developing fetus and promotes healthy growth and development. Lack of iron during pregnancy can increase the risk of premature birth and other complications. Consuming roasted grams, which are a rich source of iron, can help pregnant women meet their daily iron requirements and reduce the risk of complications.
8. May benefit the skin
Roasted grams are a great food source for promoting healthy skin, particularly for those struggling with acne. They contain anti-inflammatory agents that can help control inflammation and swelling in the skin, reducing the severity of acne breakouts. In addition, roasted grams also contain antioxidants and Vitamin C, which are beneficial for promoting healthy skin.
Antioxidants are compounds that can help protect the skin from damage caused by free radicals. Free radicals are unstable molecules that can cause damage to the skin cells, leading to premature aging and other skin-related issues. By consuming roasted grams, which are a rich source of antioxidants, you can help protect your skin from damage and promote healthy skin.
Vitamin C is another essential nutrient found in roasted grams that is beneficial for skin health. Vitamin C plays a crucial role in collagen production, which is a protein that helps keep the skin firm and elastic. By consuming roasted grams, you can help support collagen production and promote healthy, youthful-looking skin.
9. May promote male sexual health
Roasted grams are an excellent source of nutrients that offer several health benefits, particularly for men. When paired with jaggery, roasted grams can improve sperm motility and combat impotence. Jaggery is a natural sweetener that is high in nutrients and can help boost energy levels, making it an ideal pairing with roasted grams.
Moreover, roasted grams are rich in protein, making them an excellent alternative to meat for men looking to gain muscle mass. Protein is an essential nutrient that supports muscle growth and repair, and consuming roasted grams can help men meet their daily protein requirements.
10. Easy to add to your diet
Roasted grams are a popular food staple in many Pakistani households due to their affordability and versatility. They can be easily roasted and stored in an airtight jar for later consumption. This makes them a convenient and healthy snack option that can be enjoyed at any time of the day.
Roasted grams are also widely available in Pakistani markets, often sold at small stalls, making them easily accessible to everyone. Their affordability makes them an excellent choice for those looking to eat healthy without breaking the bank.
Moreover, the versatility of roasted grams makes them a delicious ingredient in several dishes, including salads, dips, and sauces. They can add a crunchy texture and nutty flavor to a variety of dishes, making them a popular ingredient in many Pakistani cuisines.
Roasted grams can also be used to make a healthy and filling snack, such as chana chaat, which is a popular street food in Pakistan. Chana chaat is a flavorful dish made with roasted grams, chopped vegetables, and spices, making it a nutritious and delicious snack option.
Roasted grams – Nutritional information
The nutritional value of half a cup (50g) of roasted grams is given in the table below:
| Type | Amount |
|---|---|
| Calories | 211 |
| Total fat | 7g |
| Carbohydrates | 28g |
| Dietary fiber | 8g |
| Sugars | 5g |
| Protein | 9g |
| Sodium | 32mg |
| Vitamin A | 1% of the daily requirement |
| Vitamin C | 3% of the daily requirement |
| Calcium | 5% of the daily requirement |
| Iron | 17% of the daily requirement |
Roasted grams are a nutritious and versatile food option that can easily be incorporated into any diet. They are an excellent source of essential nutrients like protein, fiber, vitamins, and minerals, making them a great addition to your daily diet.
One of the benefits of consuming roasted grams is that they offer a high nutritional value without adding a lot of calories to your diet. They are low in fat and calories, making them an ideal snack option for those looking to maintain a healthy weight.
Roasted grams can be easily added to your diet as a snack or incorporated into a variety of dishes. They can be enjoyed as a standalone snack, or used as an ingredient in salads, soups, curries, and other dishes, providing a nutty and crunchy texture.
Roasted grams are also an excellent source of plant-based protein, making them a great option for vegetarians and vegans who may struggle to get enough protein in their diets. Protein is essential for building and repairing tissues, supporting the immune system, and maintaining healthy bones and muscles.
Recipe for roasted grams at home
Ingredients
- Boiled chana – 1 cup
- Salt – ¼ Tsp
- Pepper – ¼ Tsp
- Olive oil – 1 Tbsp
Method
Roasting chana or chickpeas is an easy and delicious way to enjoy this nutritious legume. To start, boil the chana or chickpeas and leave them to dry completely. Preheat your oven to 200°C, and line a baking tray with butter paper.
Once the chana is dry, transfer it to a bowl and add oil and spices of your choice. Mix well so that each chana is coated with the oil and spices. Then, spread the chana on the lined baking tray in a single layer.
Bake the chana in the oven until they are golden and crispy, adjusting the cooking time according to your desired level of crunch. Alternatively, you can air fry them for a healthier option.
If you are not on a diet, you can alternate olive oil with ghee or add cheese for extra flavor. You can also customize the spices according to your preferences. Adding lemon zest can also add a zingy flavor to the roasted chana.
Roasted chana can be stored in an airtight container for up to three days, ensuring that they remain fresh and crunchy. For a sweet treat, you can pair them with jaggery.
If you prefer to use canned chickpeas, make sure they are dry before roasting. This easy and tasty snack can be enjoyed on its own or used as a topping for salads, soups, and other dishes. By roasting chana, you can add a healthy and delicious snack to your daily routine.
Uses of Roasted Grams
Roasted chana is a versatile food that can be enjoyed in various ways. It is a popular snack among many people because of its nutty taste and crunchy texture. Roasted chana is an excellent alternative to processed snacks as it is low in fat and calories, making it a healthy snacking option.
Apart from being consumed as a snack, roasted chana can also be used as an ingredient in salads or dips. One such dip is tahini, a savory sauce made from sesame seeds that is commonly used in Middle Eastern cuisine. Roasted chana can be added to tahini to enhance its flavor and texture.
Roasted chana can also be used in chaat, a popular Indian street food that combines a variety of flavors and textures. It can be used as a topping for chaat, adding a crunchy texture to the dish.
Roasted chana can also be ground into a powder and used as a coating for fried foods such as chicken or fish. It can be used in place of breadcrumbs, providing a healthier and gluten-free alternative.
Potential side effects of roasted grams
While roasted grams are a great source of nutrition, they do come with some potential drawbacks. One concern is that they are high in fiber, which can be beneficial for digestive health but may also cause bloating and gas if consumed in excess. Therefore, it is important to consume roasted grams in moderation to avoid any discomfort.
Another potential concern with roasted grams is their calorie content. While they are a low-calorie snack option, consuming them in excess can still lead to weight gain. It is important to monitor portion sizes and be mindful of any additional ingredients that may be added, such as cheese or sugar, as these can increase the calorie count and negate some of the health benefits of roasted grams.
Finally, some people may also be allergic to legumes such as chickpeas, which can cause adverse reactions if consumed. Therefore, it is important to be aware of any allergies or sensitivities you may have before incorporating roasted grams into your diet.
Frequently Asked Questions
What are roasted grams?
Roasted grams are chickpeas that have been dried, seasoned with spices and herbs, and then roasted in the oven until crispy and crunchy.
Are roasted grams healthy?
Yes, roasted grams are a healthy snack option as they are low in calories, high in fiber and protein, and rich in nutrients such as iron, calcium, and magnesium.
How many calories are in roasted grams?
One cup of roasted grams contains around 46 calories, making them a low-calorie snack option.
Can I eat roasted grams on a weight loss diet?
Yes, roasted grams can be a great snack option for those trying to lose weight as they are low in calories, high in fiber and protein, and can help keep you feeling full and satisfied.
How can I make roasted grams at home?
To make roasted grams at home, simply boil chickpeas, dry them out completely, toss them with oil and spices, and roast them in the oven until crispy.
Can I eat roasted grams if I have a nut allergy?
Yes, roasted grams are a safe snack option for those with nut allergies as they are not related to nuts.
How long can I store roasted grams?
Roasted grams can be stored in an airtight container at room temperature for up to one week.
Can I eat roasted grams if I have digestive issues?
Roasted grams are high in fiber and may cause bloating and gas in some people, so those with digestive issues should consume them in moderation.
Can I eat roasted grams if I am diabetic?
Roasted grams have a low glycemic index and can be a good snack option for those with diabetes. However, portion control is important as they still contain carbohydrates.
Can I eat roasted grams if I am gluten-free?
Yes, roasted grams are a gluten-free snack option and can be safely consumed by those with celiac disease or gluten sensitivity.
Conclusion
Roasted grams are a healthy and nutritious snack option that offer several health benefits. They are a good source of protein, fiber, and nutrients such as iron, calcium, and magnesium. Eating roasted grams can aid in weight management, improve digestion, lower blood sugar levels, prevent heart disease, and promote healthy skin. They are also easy to make at home, and can be enjoyed in a variety of ways, including as a snack, in salads, or as a crunchy topping for dips and sauces.
While roasted grams are generally considered a healthy snack option, it is important to consume them in moderation, as overconsumption may lead to digestive issues and weight gain. Additionally, it is important to be mindful of any added ingredients, such as cheese or sugar, that may reduce the health benefits of roasted grams. Those with digestive issues or allergies should also consume them with caution.
Overall, roasted grams are a versatile and delicious snack option that can contribute to a healthy and balanced diet. They offer a range of health benefits and can be enjoyed as a guilt-free snack or as an ingredient in a variety of dishes. With proper portion control and mindful consumption, roasted grams can be a valuable addition to any diet.
