INTRODUCTION

Black Chana, i.e. Black Chickpeas, is one such superfood that is known for its health benefits. It is the dark-colored version of chickpea, NUTRwhich is commonly eaten in many parts of India and South Asia.

Black Chana is not only tasty but is also very beneficial for health. It is used in different dishes, like salads, curries, and even sprouted snacks.

The scientific name of Black Chickpea is Cicer arietinum and it is an important part of traditional Indian cuisine.

In our country, this chickpea is consumed a lot in the form of dal, curry or snacks. It has high protein and fiber content, which gives many benefits from improving your digestive system to weight loss and heart health.

But like everything else, eating Black Chana in excessive amounts can be a little problematic as it has some side effects, like bloating and gas.

In this article, we will discuss in detail the benefits of Black Chana, its side effects, and how it can be included in your daily diet.

NUTRITIONAL VALUE OF BLACK CHANA

Black chickpeas is a powerhouse of nutrients. It has an amazing combination of protein, fiber, vitamins and minerals, making it a super healthy food – especially for people trying to control their weight or build muscle.

Here’s a basic nutritional breakdown (black chana nutrition):

Nutrient	Amount (Approx)
Calories	164 kcal
Protein	9 grams
Carbohydrates	27 grams
Dietary Fiber	8 grams
Fat	2.6 grams
Iron	4.7 mg
Calcium	49 mg
Magnesium	48 mg
Potassium	291 mg
Vitamin B6	0.13 mg

High in Protein – An excellent source of protein for vegetarians.
Rich in Fiber – Improves digestion and prevents constipation.
Iron & Folate – Fights Anaemia, especially for women.
Low in Fat & Calories – Perfect for weight loss and heart health.
Low Glycemic Index – A safe option for diabetics as well.

BLACK CHANA BENEFITS

Black Chickpeas is not only a tasty ingredient but also a health booster. The high-quality protein, fiber and essential nutrients present in it make your body strong from within. Let’s know what benefits can be derived by using it regularly:

1. Best for Muscle Building and Strength

Black Chickpeas contains high protein, which is essential for muscle growth and repair. People who go to the gym or have an active lifestyle should definitely include it in their diet.

2. Improves Digestive System

It contains high amount of fiber, which makes your digestion smooth. Problems like constipation and bloating are reduced by eating Black Chickpeas regularly.

3. Helps in Weight Loss

Black Chickpeas is low in calories and high in fiber, which makes you feel full for a long time. It prevents overeating and keeps your weight under control.

4. Supports Heart Health

It contains zero cholesterol and a good amount of magnesium, which is beneficial for the heart. It helps in blood pressure control and reduces high cholesterol.

5. Effective for Blood Sugar Control

Black chickpeas has a low glycemic index, which keeps blood sugar levels stable. It is a safe and healthy food option for diabetics.

6. Boosts Immunity

Black chickpeas contains iron, zinc and antioxidants which make your immune system strong. Regular use increases your body’s capacity to fight infections.

7. Improves Mental Focus and Energy

It contains iron which helps in the formation of red blood cells, which provides energy to both your brain and body. This makes you feel alert and focused throughout the day.

8. Beneficial for Bone Health

Being a good source of calcium and magnesium, Black Chana strengthens bones and also helps in joint health.

9. Beneficial for Skin and Hair

Due to the presence of antioxidants and vitamins in it, it makes the skin glowing and reduces hair fall.

HOW TO INCLUDE BLACK CHICKPEAS IN YOUR DIET

It is very easy to include black chickpeas in your daily meals. It is versatile and can be used in multiple forms – be it breakfast, lunch or evening snack. Here are some best ways through which you can get the maximum benefit of black gram:

1. Soaked Black Chickpeas (soaked or simple)

This is the simplest and healthiest way to eat it in the morning after soaking it overnight. You can make it more tasty by adding a little salt and lemon juice. This is the best option for high protein breakfast.

2. Sprouted Black Chickpeas

After soaking and sprouting it for 2-3 days, you can eat it raw or lightly sauté it. It is also rich in nutrition, especially vitamin C.

3. Black Chickpeas Salad

Add onion, tomato, cucumber, green chilli and lemon juice to boiled black chana. You can prepare a healthy and spicy snack by adding a little chaat masala dal – perfect for weight loss diets.

4. Black Chickpeas Curry

Black Chana curry cooked in traditional Indian style is a tasty and nutritious option to eat with rice or roti. You can also get iron and fiber along with protein in it.

5. Black Chickpeas Stuffed Paratha

Mash the boiled chana and mix it with onion and spices, and stuff it in paratha and make it. It is a perfect and filling dish for breakfast.

6. Chana Soup and Stew

Want to be a little innovative? You can make a healthy soup or stew of black chana – it is an ideal option especially for the winter season.

7. Black Chickpeas Tikki / Cutlet

Mash boiled black chickpeas and make tikki or cutlet with onion, garlic and spices. This can be a healthy evening snack which can be tandoored or air-fried instead of fried.

SIDE EFFECTS OF BLACK CHICKPEAS

Black chickpeas are very beneficial for health, but if the limit is crossed or eaten in the wrong way, then there can be some side effects. Let’s see:

1. Gas & Bloating

Black chana is high in fiber and complex carbs, which are heavy for digestion for some people – especially if it is not soaked or cooked.

Solution: Always eat soaked or properly boiled chana overnight.

2. Constipation (If you drink less water)

Fiber is good for digestion, but if you are not drinking water and are eating chana, then constipation can occur.

Tip: It is important to take more water with chana.

3. Iron Overload (If you eat too much)

Black chana is iron-rich. Excessive consumption can cause iron overload in some people — especially if they are also taking multivitamins.

Who should avoid: Hemochromatosis (iron overload disorder) patients.

4. Kidney Issues (Excess Use in Chronic Cases)

Eating too much chickpeas (especially with a protein-heavy diet) can be harmful for the kidneys — especially if you already have kidney problems.

Suggestion: If you have kidney issues, consume chickpeas in limited quantities.

5. Not Good for People with IBS / Sensitive Gut

For people who suffer from Irritable Bowel Syndrome (IBS), black chickpeas can trigger bloating, gas, and stomach pain.

Better Option: By following Low-FODMAP diet; Avoid or limit food.

6. Hard to Digest if Raw or Roasted in Excess

Raw or just dry roasted black gram can put a load on digestion if taken in large amounts.

Best Way: Soaked or boiled chana is always easier to digest.

7. Not for Small Kids (in Large Amounts)

The digestive system of children is not fully mature, so giving them too much black chana can create gas and stomach issues.

Tip: For children, give chana in small quantity and in soft form.

Tip: It is best to soak it before eating, take moderate quantity, and maintain hydration.

WHO SHOULD AVOID BLACK CHICKPEAS

Although black chickpeas is healthy, some people should avoid or limit it. Here are the people mentioned:

People with Gas/Acidity Issues
People who have weak digestion or gas-acidity problems may experience bloating from black gram.
Kidney Patients
Black gram contains more protein, which may be harmful for people with existing kidney problems.
People with Allergies
Some people are allergic to legumes or pulses. If there is itching, swelling, or rash after eating gram, avoid it immediately.
People with Irritable Bowel Syndrome (IBS)
Because of its high fiber content, black gram can cause even more discomfort to IBS patients – like cramping and loose motions.
Small Kids (Raw/Sprouted Form)
Children should avoid sprouted or raw gram, as their digestive system is not that strong.

CONCLUSION

Black Chana is a powerful superfood that naturally supports your overall health. It is loaded with high protein, high fiber, and essential vitamins-minerals — which benefit areas like digestion, weight loss, immunity, and heart health.

But remember, it is important to eat every healthy thing in balance. If you notice bloating, gas, or any allergy symptoms, reduce the quantity or consult an expert.

If you include it in your diet correctly — like soaked, boiled or sprouted form — then Black Chickpeas can become a strong and sustainable health partner for you.

FAQs

1. Does black chana help in weight loss?

Yes, black gram is high in fibre and protein which keeps you full for a long time, prevents overeating and helps in weight loss.

2. In which form is it best to eat black gram?

Eating in moist, boiled or sprouted form is the healthiest. Avoid frying or deep frying.

3. Can black chana be eaten daily?

Yes, but in moderate quantities. Up to 1 cup of boiled chickpeas per day is safe for most people.

4. At what time black chana should be eaten?

It is best to eat soaked gram in the morning. Avoid it at night as digestion is slow.

5. Can diabetics patient eat black chana?

Absolutely. It has a low glycemic index, which helps in blood sugar control.