Roasted gram, also known as roasted chickpeas or bhuna chana, is a popular snack enjoyed by people of all ages. These crunchy legumes not only offer a delightful taste but also provide several health benefits. In this article, we will explore 15 benefits of eating roasted gram and how you can incorporate into your diet.
Introduction
Roasted gram, derived from chickpeas, is a popular and nutritious snack consumed in various forms across different cultures. It is rich in proteins, fibers, vitamins, and minerals, making it an excellent addition to a balanced diet. Let’s explore the benefits of incorporating roasted gram into your daily routine.
Here are 15 benefits of roasted gram:
1. Nutritional Profile of Roasted Gram
Roasted gram is a nutritional powerhouse, providing a wide array of vitamins, minerals, and dietary fiber. It contains protein, carbohydrates, healthy fats, and micronutrients such as calcium, iron, magnesium, and potassium. 100 grammes of roasted millet offers roughly:
Protein: 20 grams
Dietary Fiber: 7 grams
Iron: 2.7 milligrams
Folate: 172 micrograms
Magnesium: 79 milligrams
Potassium: 432 milligrams
2. Promotes Digestive Health
Roasted gram is rich in dietary fiber, which plays a crucial role in maintaining a healthy digestive system. It aids in smooth bowel movements, prevents constipation, and promotes overall gut health. Consuming roasted gram regularly can help alleviate digestive issues and maintain a healthy digestive tract.
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3. Improves Skin and Hair Health
The presence of vitamins, minerals, and antioxidants in roasted gram makes it beneficial for the health of your skin and hair. These nutrients help in promoting collagen production, improving skin elasticity, and strengthening hair follicles. Regular consumption of roasted gram can result in healthy, glowing skin and lustrous hair.
4. Enhances Immune System
Roasted gram contains essential vitamins and minerals that support a robust immune system. Vitamin C, in particular, acts as an antioxidant and helps in the production of white blood cells, strengthening the body’s defense against infections and diseases.
5. Protein Powerhouse
Roasted gram is an excellent source of plant-based protein. Just a handful of these crunchy snacks can provide a substantial protein boost, making it an ideal option for vegans and vegetarians. Protein is essential for muscle repair, tissue growth, and overall body function. Including roasted gram in your diet can help meet your daily protein requirements and support a healthy lifestyle.
6. Rich in Fiber
Fiber is crucial for maintaining good digestive health. Roasted gram contains significant amounts of dietary fiber, which aids in smooth digestion and prevents constipation. Consuming fiber-rich foods like roasted gram can also help regulate blood sugar levels and reduce the risk of developing chronic conditions like diabetes and heart disease.
7. Nutrient-Dense
Roasted gram is a treasure trove of essential vitamins and minerals. It is packed with nutrients such as iron, magnesium, phosphorus, and vitamin B6. These micronutrients play vital roles in various bodily functions, including energy production, bone health, and immune system support.
8. Weight Management
If you’re looking to shed some extra pounds or maintain a healthy weight, roasted gram can be a great addition to your diet plan. The high fiber and protein content in roasted gram promote a feeling of fullness and satiety, reducing the chances of overeating. Moreover, the low-calorie nature of roasted gram makes it a guilt-free snack option for weight-conscious individuals.
9. Boosts Energy
Feeling low on energy? Reach for a handful of roasted gram! These delicious snacks are an excellent source of complex carbohydrates, which provide a steady release of energy. Whether you need a pick-me-up during work hours or a post-workout snack, roasted gram can give you the energy boost you need.
10. Heart-Healthy
Maintaining heart health is crucial for overall well-being. The fiber, potassium, and antioxidants in roasted gram contribute to cardiovascular health by reducing bad cholesterol levels and improving blood circulation. Including roasted gram in your diet may help lower the risk of heart diseases.
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11. Regulates Blood Sugar
Roasted gram has a low glycemic index, which means it causes a slower and more gradual increase in blood sugar levels compared to high-carb snacks. For individuals with diabetes or those at risk of developing the condition, roasted gram can be a better alternative to sugary treats.
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12. Supports Bone Health
The elements calcium and phosphorus are crucial for keeping healthy bones and teeth. Roasted gram contains these minerals in good amounts, making it a bone-friendly snack. Regular consumption of roasted gram can help prevent bone-related issues such as osteoporosis.
13. Improves Cognitive Function
The presence of B-vitamins in roasted gram, such as thiamine, riboflavin, and niacin, is beneficial for brain health and cognitive function. These vitamins support the production of neurotransmitters and help in maintaining a healthy nervous system. Including roasted gram in your diet can enhance memory, concentration, and overall cognitive performance.
14. Antioxidant and Anti-inflammatory Properties
Roasted gram contains antioxidants that help protect the body against damage caused by harmful free radicals. These antioxidants have anti-inflammatory properties, which can help reduce inflammation in the body and lower the risk of chronic diseases.
15. Easy to Incorporate
The highly adaptable and delicious roasted gramme can be used in a variety of ways. You can eat it as a standalone snack, add it to salads, use it as a topping for soups or yogurt, or even grind it into a flour for baking purposes. Its adaptability makes it easy to incorporate into your daily diet.
Conclusion
Incorporating roasted gram into your diet offers a myriad of benefits. From providing a protein-rich snack option to supporting heart health, weight management, and enhancing skin and hair health, this versatile legume can contribute significantly to your overall well-being. So, why wait? Start including roasted gram in your daily routine and enjoy its numerous advantages.
FAQs
Can roasted gram be consumed by individuals with gluten intolerance?
Yes, roasted gram is gluten-free and can be safely consumed by individuals with gluten intolerance or celiac disease.
How can roasted gram be incorporated into the diet?
Roasted gram can be eaten as a standalone snack, added to salads, used as a topping for yogurt or cereal, or ground into a fine powder to make healthy dips or spreads.
Is roasted gram suitable for weight loss?
Yes, roasted gram is an excellent choice for weight loss due to its high fiber content and low-calorie count. It provides a feeling of fullness and helps control cravings.
Can roasted gram help in reducing cholesterol levels?
Yes, the dietary fiber present in roasted gram can aid in reducing bad cholesterol levels, thus promoting heart health.
Are there any potential allergic reactions to roasted gram?
While allergic reactions to roasted gram are rare, individuals with legume allergies should exercise caution and consult a healthcare professional if experiencing any adverse symptoms.
