Chana For Weight Loss



Published on: 27-Feb-2023


10 min read


Updated on : 30-Nov-2023




Rishi Singh


Chana For Weight Loss

Chana For Weight Loss

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You have probably noticed that people trying to lose weight are very particular about their protein intake. This is because proteins are the substances that help you stay fuller for much longer, making you less likely to binge on random and unhealthy options. And if you are looking for a quick source of protein to complement your fitness plan and lose weight, look no further than our Indian kitchen. The black chickpea (Kala chana) is a legume easily found in almost all Indian households. The outer shell of chana contains a good source of fibre and protein, which are known to keep you fuller for longer because they take time to digest. In addition, using chana for weight loss helps reduce a person's overall calorie intake, making it an ideal snack. 

Table Of Content

1.About Chana

2.Nutritional Value Of Chana

3.10 Health Benefits Of Chana

4.How Is Chana Helpful For Weight Loss?

5.Dietician’s Recommendations

6.The Final Say


About Chana

Chickpea, or chana as it is commonly known in India, is one of the few ingredients that can be used as a main course, a healthy snack on a lazy weekend, or simply something to nibble on to satisfy boredom and hunger. These globules, also known as chole in Northern India, are not only one of the primary ingredients in Indian cuisine but also the backbone of Indian agriculture, as India contributes 67% to the production of the world's total chana production. It can also be consumed as chana dal namkeen. Two varieties of chana, namely Kala Chana and Kabuli Chana, are widely available in India. 

Nutritional Value Of Chana

Consuming chana for weight loss is ideal because of its high nutritional content. Approx 100 g of chana contains:

1.Calories- 387kcal 

2.Carbohydrates- 57.8g 

3.Proteins- 22.4g 

4.Fat- 6.69g 

5.Fibre- 10.8g    

6.Iron- 4.86mg  

7.Calcium- 45mg  

8.Magnesium- 166mg  

9.Phosphorous- 318mg  

10.Sodium- 64mg  

11.Potassium- 846mg  

12.Zinc- 2.81mg

13.Copper- 0.912mg  

14.Selenium- 8.3μg  

15.Manganese- 1.6mg    

16.Vitamin B1- 0.486mg  

17.Vitamin B2- 0.106mg  

18.Vitamin B3- 1.76mg  

19.Vitamin B5- 0.606mg  

20.Vitamin B6- 0.492mg 

21.Folate- 437μg  

10 Health Benefits Of Chana

Health Benefits Of Chana

Chana is a protein, fibre, vitamin, mineral, and heart-healthy fat powerhouse. Other than eating chana for weight loss, it has numerous health benefits, including weight management, heart health, etc. Mentioned below are some benefits of chana:

1. Blood Sugar Control 

Chana contains complex carbohydrates, protein, and fibre. It controls your body's sugar absorption. It lowers blood sugar levels and, thus, the risk of type 2 diabetes.

2. It May Benefit Brain Health

Because it is high in nutrients, it may benefit brain function and mental health. Chana is also high in choline, which is essential for good metabolism.

3. Helps With Weight Loss

Soaked chana is high in protein and fibre, which aids in weight management. It may help you lose weight by lowering your calorie intake. Roasted yellow chana also aids in weight loss by making you feel fuller, causing you to eat fewer meals.

4. Prevent Certain Chronic Diseases

Soaked chana contains minerals such as magnesium and potassium, which help prevent blood pressure and reduce bad cholesterol levels. As a result, it improves heart health. It also stimulates the production of butyrate, a fatty acid with anti-inflammatory properties. Antioxidants reduce the risk of colon, breast, and lung cancer.

5. Improves Haemoglobin Levels

It is rich in iron and hence improves haemoglobin levels in your body. People suffering from anaemia, as well as pregnant and lactating women, should consume soaked chana.

6. Has Anti-Ageing Benefits

The magnesium content in chana hydrates skin and increases collagen production—this aids in reducing wrinkles, free radicals, and other signs of ageing.

7. Promotes Healthy And Luscious Hair 

It contains vitamins A, B6, zinc, and manganese, which increase the protein production required for hair growth. As a result, it strengthens your hair follicles, prevents premature greying, and reduces hair fall.

8. Good Protein And Energy Source

 It is the best protein source, especially for vegetarians. It fuels your body with protein and helps you remain full for longer. Regular consumption of black chana strengthens the body and prevents weakness.

9. Aids in Digestion

It cleanses your body of harmful toxins and promotes digestive health. It helps with constipation and indigestion.

10. Promotes Heart Health 

Black chana contains antioxidants and phytonutrients that help keep blood vessels in the heart healthy. Its essential minerals help to keep blood clots at bay.

How Is Chana Helpful For Weight Loss?

There are various types of chana, each with its own set of advantages. Black chana is thought to be the most beneficial of all the varieties. A protein-rich diet helps with weight loss. It is ideal for eating chana for weight loss as it aids in treating various health conditions that result in excess weight gain or obesity. Soaked chana has very low calories and is abundant in nutrients. Because chana has a low glycemic index, it also benefits people with diabetes. Black chana is extremely effective for weight loss. It is high in fibre and nutrients, which keep the stomach full all day. Diets high in fibre, low in energy density and glycemic load, and moderate in protein are considered beneficial for weight control.

People who are trying to lose weight frequently consume black chana. People prefer to eat it first thing in the morning because it digests slowly throughout the day. Black chana helps reduce calorie intake throughout the day. One can lead a healthy life and succeed in their weight loss journey by using chana for weight loss. 

Dietitian’s Recommendation

Chana is a high-protein, high-nutritional food. Chana reduces calorie intake throughout the day, allowing a person to live a healthy lifestyle and be successful in their weight loss journey. You can incorporate chana into your diet, including salads, appetisers, vegetables, etc.

-Dietitian Lavina Chauhan 

The Final Say 

Chana is a superfood packed with protein, vitamins, and minerals to help us meet our daily nutritional needs. These legume wonders are a must-have ingredient in Indian kitchens and can be cooked into delectable recipes. Chickpea flour made from Chana is an excellent ingredient in cosmetics. Face masks made from chickpea flour are popular among people of all ages. However, moderation is key while consuming these legumes as they may cause digestive issues like flatulence, diarrhoea, and nausea. Choose chana for your daily protein intake.


1. Is eating chana daily good?

Black chana is a great 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 disease, weight management and maintaining proper gut health.

2. Is chana good for the stomach?

Soaked chana is rich in fibre, which helps in improving the digestive system. It flushes out all the harmful toxins from your body and keeps your digestive tract healthy. In addition, eating chana regularly keeps digestive issues like constipation and indigestion at bay.

3. Is eating chana good for the skin?

Chana is rich in magnesium which helps reduce the fine lines and wrinkles on the skin. It helps balance out the fatty acids in the body, increasing the skin's elasticity, getting rid of wrinkles and smoothening fine lines. It also prevents premature wrinkles.

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