In many Indian households, elders often advise starting the day with soaked black chickpeas (kala chana). This humble legume, consumed in various forms тАУ as dal, roasted, boiled, or especially soaked тАУ is a nutritional powerhouse packed with surprising health benefits. Let’s explore why this traditional wisdom deserves a place in your daily routine.
Why Soaked Black Chickpeas?
Soaking unlocks the nutrients and makes them easier to digest. They’re rich in:
- Protein:┬аEssential for building and repairing tissues.
- Fiber:┬аCrucial for gut health and feeling full.
- Minerals:┬аIron, Calcium, Magnesium, Phosphorus, Zinc, Copper.
- Vitamins:┬аEspecially Vitamin B3 (Niacin).
- Other:┬аAntioxidants, Anti-inflammatory, Anti-bacterial, and Anti-fungal properties.
Top Health Benefits of Eating Soaked Black Chickpeas Daily:
- Boosts Digestion & Gut Health:
- High fiber content cleanses the digestive tract, removing toxins.
- Promotes natural detoxification.
- Helps relieve common issues like gas, constipation (kabz), and indigestion (apach).
- Tip:┬аMix soaked chana with lemon juice and roasted cumin (jeera) powder for extra relief from gas.
- Supports a Healthy Heart:
- Contains heart-friendly antioxidants, anthocyanins, and phytonutrients.
- Rich in Potassium, Folate, and Magnesium, which strengthen the heart and blood vessels.
- Important:┬аConsult your doctor before regular consumption if you have an existing heart condition.
- Aids Weight Management:
- High fiber and protein keep you feeling full longer, reducing cravings and preventing overeating.
- Ideal as a healthy, filling breakfast or snack.
- Eating them on an empty stomach in the morning is often recommended for weight loss.
- Helps Control Cholesterol & Blood Sugar:
- High fiber and low glycemic index help balance blood sugar and cholesterol levels.
- Tip:┬аAvoid frying them in oil if managing high cholesterol.
- Combats Anemia & Boosts Energy:
- Excellent source of Iron, increasing red blood cell production and hemoglobin levels.
- Regular consumption fights iron-deficiency anemia.
- Provides sustained energy, keeping you feeling energetic throughout the day.
- Special Benefits for Women:
- May help protect against osteoporosis.
- Can help reduce symptoms associated with menopause.
- Tip:┬аWomen can also try chana roasted in desi ghee for added benefits.
- Promotes Glowing Skin & Healthy Hair:
- Nutrients contribute to healthy, radiant skin.
- Rich in Vitamins A, B, and E, which strengthen hair, promote thickness, and add shine.
How to Consume for Maximum Benefit:
- Best Method:┬аSoak 1/4 to 1/2 cup black chickpeas overnight in water. Drain and eat them raw on an empty stomach in the morning.
- Variations:┬аAdd a pinch of salt, chaat masala, chopped onions, tomatoes, coriander, or a squeeze of lemon for flavour.
- For Digestion:┬аMix with lemon juice and jeera powder.
- For Women:┬аTry lightly roasted in desi ghee (avoid deep frying).
Important Considerations:
- Start with a small quantity (like 1-2 tbsp) if new to eating raw soaked chana to allow your digestion to adjust.
- Ensure they are fresh and properly cleaned before soaking.
- Disclaimer:┬аThis information provides general guidance only. It is NOT a substitute for qualified medical advice. Always consult your doctor or a healthcare professional for personalized recommendations, especially if you have underlying health conditions or concerns.
Read More>>>
