Do you know why it is advisable to eat soaked gram in the morning on an empty stomach, especially for sportsmen and exercisers? Why gram is given special importance in sprouted diet? If not, then it doesn’t matter. Know with us in this article the benefits of eating gram for various body problems and different ways of eating it. Along with this, here we will also tell the nutrients present in Kabuli gram and the benefits of eating soaked Chickpeas .
What is Chickpeas
Chickpea is a type of food item, whose scientific name is Cicer arietinum. it comes from the legume family, which is grown all over the world. It is produced the most in India. It is a good source of many other nutrients including carbohydrates, protein, fiber, B vitamins. One special thing about gram is that it can be consumed in many ways, which we will discuss below. Know more about the types of chickpeas.
Types of Chickpeas
There are mainly two types of gram –
- Desi Chana – Desi Chana is small in size and dark brown in color.
- Kabuli Chana – On the other hand, Kabuli Chana is larger in size than Desi Chana. Its color is light brown.
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Now it is the turn to know the benefits of eating gram.
Benefits of Chickpeas
The benefits of gram are not limited to filling the stomach, but it can prove to be beneficial in many problems of the body. At the same time, it should also be kept in mind that chickpea is not a cure for any disease. It can be consumed to keep the body healthy and avoid diseases. Know below about the benefits of eating gram for health.
1.Blood Sugar
The benefits of gram can be seen to control blood sugar in the body. According to a research published on the website of NCBI (National Center for Biotechnology Information), gram can work to suppress excess blood sugar in the body. Actually, one of the reasons for diabetes is excessive hunger and gram can work to reduce appetite. Also, it is counted among the foods with low glycemic index. In addition, it is also rich in nutrients such as fiber and protein, which can help control blood sugar.
2. Digestive System
Kabuli gram has many benefits for digestive health as well. It has high fiber content. Therefore, gram can promote healthy digestion by curing stomach problems such as gas problems , constipation complaints , diarrhea problems and hard stools. At the same time, according to a report, fiber can also reduce the risk of colon cancer in addition to conditions like constipation. On this basis, it can be assumed that the benefits of sprouted gram for digestion are many. Sprouted gram can be eaten every morning on an empty stomach.
3. To Lose Weight
People suffering from obesity can consume gram. As we mentioned above, chickpeas have a low glycemic index, which can aid in weight loss by controlling excessive hunger. Apart from this, gram is also rich in fiber and protein, which can play an important role in reducing weight. At the same time, if brown gram is eaten with the skin, then it is slowly digested and there is no feeling of hunger for a long time. In such a situation, the benefits of eating dry or soaked gram for weight loss can be seen.
4. Cancer
According to a study, gram can be helpful in reducing blood sugar and weight to prevent deadly diseases like cancer. According to research, gram contains a fatty acid called butyrate, which can help protect against colorectal cancer (colon cancer) by suppressing cell proliferation, as well as inducing apoptosis (cell death). could. In addition, bioactive compounds such as lycopene, bioicanin-A and saponins present in chickpeas may prove helpful in preventing cancer.
At the same time, it should be kept in mind that gram is not a cure for cancer in any way. It can be consumed as a healthy food item to avoid cancer. If someone has been hit by cancer, then it is most important to get medical treatment.
5. Heart Health and Cholesterol
The benefits of eating gram for the heart are also many. A research paper published on the NCBI website suggests that gram can improve the level of total cholesterol and LDL, ie bad cholesterol . Not only this, the fiber present in it may also show a positive effect on total cholesterol and LDL cholesterol, thereby reducing the risk of heart disease. On this basis, it can be said that by controlling cholesterol, the benefits of eating soaked gram for a healthy heart can be seen.
6. For the eyes
The benefits of gram can also be seen for the eyes. Let us tell you that gram is rich in elements called vitamin-C and beta-carotene. At the same time, the ‘Age-Related Eye Disease Study’ has found that beta-carotene may reduce the risk of loss of eyesight with increasing age. In addition, vitamin-C has also been considered essential for eye health. In such a situation, it would not be wrong to say that the benefits of eating sprouted or roasted gram can be seen for the eyes.
7. For Bones
The benefits of chickpea for bones are many. A related research paper suggests that the estrogenic activity of isoflavones present in sprouted gram extract may be helpful in osteoporosis caused by estrogen deficiency.
In addition, chickpeas are rich in calcium. At the same time, calcium is the most important element for bones. It can help in making bones healthy and keep them strong. The body cannot manufacture calcium, so it has to be supplied from calcium-rich foods. On this basis, the benefits of eating soaked gram for strong bones can be seen.
8. For Anemia
The medicinal properties of gram can also protect against fatal diseases like anemia. Actually, the main cause of anemia is considered to be the lack of iron in the body. At the same time, gram is rich in iron. In such a situation, its consumption can help in getting rid of the problem of anemia by fulfilling the iron deficiency in the body .
At the same time, the benefits of eating jaggery gram can also be seen to avoid anemia. Both of these can work to supply iron in the body. Apart from this, there are also benefits of eating roasted gram and jaggery. It can not only give strength to children, but also strengthen the immune system . It can be called a super-food combo.
9. Aids in Pregnancy
The benefits of Kabuli Chana have also been seen for pregnant women. The biggest reason for this is the presence of folate in it. It is an essential B vitamin, which is essential for the health of both the mother and the foetus. Adequate folic acid before and during pregnancy may help prevent birth defects involving the baby’s brain or spine.
In addition, gram is rich in nutrients like iron, protein, zinc and calcium. Hence, it can serve to nourish the fetus during pregnancy. Considering the benefits of eating soaked gram, it is recommended to consume it during pregnancy.
10. Can Regulate Hormones in Women
Eating gram can also be beneficial for controlling hormones in women. Actually, gram is rich in antioxidant properties. This property may be a natural way to overcome the decline in reproductive hormones with aging and the negative symptoms of post-menopause. At the same time, gram can also relieve menopausal symptoms and estrogen deficiency with its estrogenic properties.
11. Relief from Pain and Swelling
The benefits of eating soaked gram can be seen even in pain and swelling. According to one study, gram combined with a hypocaloric diet ie low-calorie diet can reduce pain and inflammation. Apart from this, the benefits of eating chickpea in inflammatory problems are also because it is rich in anti-inflammatory properties.
12. Good Source of Protein
Chana is also considered a good source of protein. About 8.86 grams of protein is present in 100 grams of gram. Let us tell you that protein is an essential nutrient for our body. It can play an important role in building bone, muscle and skin. Actually, protein is not stored in our body in the form of fat or carbohydrates, so it is recommended to consume adequate amount of protein daily. In such a situation, the benefits of sprouted gram can be seen to overcome the deficiency of protein.
13. Source of Nutrients
Chana is rich in many essential nutrients. It contains calcium, magnesium, manganese, zinc, iron, vitamin-B, vitamin-A etc. Iron can cure problems like anemia. At the same time, calcium and magnesium may help with bone development.
Whereas, vitamin A can help maintain skin and eye health, as well as keep the immune system healthy and improve fertility. On this basis, it can be believed that the consumption of gram rich in nutrients can prove beneficial for health.
14. For the mind
The benefits of sprouted gram can also be seen for the brain. A research published on the NCBI website mentions that lutein and other phytonutrients present in chickpeas can improve cognitive function. This is the reason why consuming gram can be considered beneficial for the brain.
15. For Wrinkles and Aging
There are many benefits of gram for the skin as well. The manganese present in it can reduce the effects of aging by removing wrinkles. Apart from this, vitamin-A is also present in gram, which can work to remove wrinkles. Not only this, gram is also rich in vitamin-C, which can be beneficial for the skin.
Actually, vitamin-C can work to keep the skin healthy by increasing collagen. In addition, vitamin-C may also protect the skin from the harmful rays of the sun. On this basis, it can be assumed that sprouted gram can prove to be very beneficial for the skin. In such a situation, sprouted gram can be consumed daily in the morning.
Apart from this, there is a benefit of eating gram for the skin, apart from this, you can also apply it on the face by making a face pack. Know below how to make gram face pack-
Stuff :
- two spoons chana powder
- a quarter of a teaspoon turmeric powder
- four to five drops of lemon juice
- water (as needed)
How to make:
- Put gram and turmeric powder in a bowl.
- Now add water to it and make a paste.
- Now add lemon juice to it.
- Apply this mixture on the face like a face pack for 15-20 minutes.
- After 15-20 wash the face with cold water.
16. Hair fall problem
The benefits of eating gram can also be seen for healthy hair. According to a research paper published on the website of NCBI, due to the lack of phosphorus, the hair roots can become weak. On the other hand, gram is rich in phosphorus.
Apart from this, nutritional deficiency has also been believed to be the main cause of hair loss. In such a situation, the benefits of eating raw gram can be seen. Let us tell you that gram is rich in many types of vitamins including zinc, protein, iron. Therefore, consuming gram can be beneficial to overcome the problem of hair fall.
Nutritional Elements of Chickpeas
After knowing the benefits of eating gram, know further about the nutritious elements present in it
| Nutrients | Quantity (per 100 g) |
| Water | 60.21 grams |
| energy | 360 KCL |
| protein | 17 grams |
| total fat | 5 grams |
| Carbohydrate | 60 grams |
| fiber | 7.6 grams |
| total sugar | 4.8 grams |
| calcium | 202 mg |
| Iron | 2.89 mg |
| magnesium | 48 mg |
| Phosphorus | 168 mg |
| potassium | 291 mg |
| sodium | 7 mg |
| zinc | 1.53 mg |
| vitamin C | 1.3 mg |
| thiamine | 0.116 mg |
| Riboflavin | 0.063 mg |
| niacin | 0.526 mg |
| Vitamin B-6 | 0.139 mg |
| folate | 172 micrograms |
| Vitamin A (RAE) | 1 microgram |
| Vitamin A | 27 IU |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
| Vitamin K1 (phylloquinone) (μg) | 4.0 micrograms |
| Fatty Acid Total Saturated | 0.269 grams |
| Fatty Acids, Total Monounsaturated (g) | 0.583 grams |
| Fatty acids, total polyunsaturated (g) | 1.156 grams |
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After the benefits of eating desi gram, know further different ways of eating gram.
How to Use Chickpeas
Chana is available throughout the year. You can buy it from grocery stores or super markets. Chickpeas can be used for food in many ways you can include it in your diet in the following ways –
- You can eat roasted gram in breakfast.
- You can use gram in your soup.
- Chana curry can be made, just like other vegetables can be made.
- Chana can be boiled and eaten.
Know below some great recipes of gram:
Stuff :
- 1 bowl chickpeas
- two tablespoons olive oil
- Salt and red chili as per taste
How to make:
- Boil the gram and dry it.
- Now take gram in a bowl. Then mix well salt, red chili and olive oil according to taste.
- Now spread the chickpeas on a baking sheet and bake for about half an hour.
- Keep checking it from time to time so that the gram does not get burnt.
2. Classic Chickpea Hummus
Stuff :
- 1 bowl canned chickpeas (boiled and dried)
- cup tahini
- two tablespoons lemon juice
- a finely grated garlic
- 1/4 teaspoon black pepper powder
- 1/4 teaspoon cumin powder
- salt to taste
- three tablespoons olive oil
How to make:
- Put all the ingredients in a blender and make a smooth paste.
- Blend the mixture until it becomes creamy.
- Thus Chickpeas Hummus is ready.
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Following up on the different ways to eat chickpeas, know below how to select and store it.
Selection and Storage of Chickpeas
In this article containing the advantages and disadvantages of gram, we will now know how to choose gram and how it can be kept safe for a long time:
HOW TO SELECT :
- Always choose dry gram.
- You can also choose low sodium canned chickpeas.
- While buying dried chickpeas, make sure that the chickpeas are dry, clean and have the same color.
Storage Method:
- Always store dried chickpeas in a closed container at room temperature.
- Keep chickpeas away from moisture and pets.
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After the benefits of gram and other information related to it, know below some disadvantages of gram.
Side Effects of Chickpeas
There are both advantages and disadvantages of eating gram. Therefore, here we are telling the disadvantages of eating more gram, which are as follows:
- Chickpeas are rich in fiber. Therefore, eating them in excess can cause gas, abdominal bloating and cramps.
- In some cases, consumption of chickpeas can cause allergic rhinitis (clogged nose) or anaphylaxis.
- Anaphylaxis is a life-threatening allergic reaction that can cause swelling of the nose and lips, vomiting, and abdominal pain.
- Consumption of chickpeas may increase the risk of a disease called lathyrism. Weakness in the legs may be felt in this problem.
- In addition to all this, chickpeas contain antinutritional compounds such as phytic acid, lectins, oligos riders, and some other phenolic compounds, which can inhibit the functions of nutrients present in the body.
There is no doubt about it, there are both advantages and disadvantages of eating gram. In such a situation, to get the benefits of black gram, you can include it in your diet. Here various ways of using Kabuli Chana are also explained. At the same time, keep in mind that eat it only in limited quantities, otherwise you may have to suffer the disadvantages of eating more gram. In the end, we hope that this article based on the benefits of eating gram was beneficial for you.
Frequently asked questions :
Is there any difference between chickpeas and garbanzo beans?
No, there is no difference between chickpeas and garbanzo beans, rather garbanzo beans are known as chickpeas.
Are chickpeas rich in carbs and protein?
Yes, chickpeas are rich in carbs and proteins. About 60 grams of carbohydrates and 17 grams of protein are present in 100 grams of gram.
Does chickpea flour contain carbohydrates?
Yes, chickpea flour contains carbohydrates.
Is it okay to eat chickpeas daily?
Yes, chickpeas can be consumed daily in limited quantities.
Can gram be consumed at night?
Yes, gram can be consumed at night.
Does eating gram cause gas problem?
Yes, eating more gram can cause harm, which can result in gas problem. Actually, chickpeas are rich in fiber. At the same time, consuming high amounts of fiber can cause gas problems.
Does eating gram cause weight gain?
No, eating gram does not cause weight gain. Chickpeas have a low glycemic index, which can aid in weight loss by controlling excessive appetite. Apart from this, gram is also rich in fiber and protein, which can play an important role in reducing weight.
How does chickpea taste?
The taste of chickpeas fades. If its vegetable is made, then its taste can be spicy due to spices. At the same time, if the sprouted gram is eaten with onions and lemon, then its taste can be spicy.
What are the benefits of gram and raisins?
The benefits of gram and raisins are many. As we mentioned in the article, along with weight control, gram can be beneficial in heart diseases and stomach related problems. Whereas raisins can keep the heart as well as the intestine and mouth healthy. Apart from this, the consumption of raisins can also prove beneficial in keeping diseases like Alzheimer’s and cancer away.
What are the benefits of eating gram and milk?
The benefits of eating gram and milk are also numerous. Research on milk provides information that the problem of obesity, the problem of diabetes and the risk of heart disease can be reduced by the consumption of milk. Whereas, gram has been considered beneficial in the treatment of various diseases like throat problems, blood disorders, skin diseases, problems related to liver and gall bladder.
What are the benefits of eating gram and jaggery?
The benefits of eating gram and jaggery are also many. A research on this topic suggests that the potassium present in jaggery and gram can reduce the level of cholesterol present in the blood, thereby reducing the risk of heart attack. In addition, it may also play an important role in controlling acid levels in the body.
What are the benefits of eating soaked gram?
We have explained the benefits of eating soaked gram in detail in the article. Its regular consumption can help in weight control. In addition, it can also reduce the risk of heart disease and cancer in addition to diabetes.
