Dive deep into the wonder-filled world of black chickpeas and discover how this unassuming legume can become your secret to radiant skin, luscious hair, and robust health.
Piqued your interest about black chickpeas, haven’t we? Globally revered for their protein punch and nutritious kick, chickpeas are no stranger to most dinner plates. But did you know that beyond the commonly spotted cream-hued chickpeas lies a lesser-known but equally magnificent variant? Enter the black chickpeas or, as they’re fondly known in India, Kala Chana. Both siblings belong to the legume family under the Fabaceae umbrella. Though the larger cream-coloured chickpeas grace dishes from every corner of the globe, their darker counterparts hold a special place in Indian and Italian culinary hearts.
Apart from their taste, what sets black chickpeas apart is their outer appearance. Unlike the smooth façade of their lighter kin, black chickpeas wear a rustic, rugged skin. But there’s beauty in this difference! This textured exterior hints at their higher fibre content and lower glycemic index, making them a top pick for those monitoring their sugar levels.
So, why not embark on a journey with us as we unravel the myriad benefits of this dark, delicious legume? Stay tuned, there’s much to uncover about the wonders of Kala Chana!
Understanding Black Chickpeas: A Nutritional Powerhouse
What Exactly Are Black Chickpeas?
Often gracing Indian kitchens by the names ‘desi chana’ or ‘kala chana’, these aren’t your average beans.
Key Benefits:
- Potential weight management ally
- Assists in diabetes control
- Nourishes hair vitality
- Boosts skin radiance
Who’s It For?
Almost everyone can enjoy them. However, those on beta-blockers might want to step back.
Ideal Consumption?
Moderation is key. Feel free to include them in your daily meals.
A Gentle Reminder:
Steer clear of raw or undercooked chickpeas; they carry compounds that might not be friends with your digestion.
Nutritional Snapshot of Black Chickpeas:
For such tiny legumes, black chickpeas pack a considerable punch in the nutrition department. With a low-fat profile, substantial dietary fibre, and a host of vitamins and minerals, adding a handful to your meals can nudge you closer to your recommended daily fruit and veg intake. Here’s a breakdown for a 100g serving:
Calories: 164
Sodium: 24 mg
Total Fat: 6.04 g
- Saturated: 0.603 g
- Polyunsaturated: 2.731 g
- Monounsaturated: 1.377 g
- Trans: 0 g
Potassium: 718 mg
Total Carbs: 27 g
Dietary Fibre: 12.2 g
Sugars: 10.70 g
Protein: 20.47 g
Cholesterol: 0 mg
Vitamins & Minerals:
- Vitamin A: 1%
- Vitamin C: 2%
- Calcium: 5%
- Iron: 16%
Keep in mind that these percentages are calculated on a 2000 calorie daily intake. Your individual needs might vary.
The Health Treasures of Black Chickpeas:
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Promotes Weight Management:
Integrating fibre-loaded foods like black chickpeas into your diet can propel your weight loss journey. Rich in both soluble and insoluble fibre, the soluble variant aids in eliminating bile and other waste by forming a gel-like substance in our gut. The insoluble variant wards off constipation and other gut woes. Feeling fuller for longer and curbing those pesky hunger pangs is a plus. Here’s a tip: water infused with chickpeas can tone down your appetite, making black chickpeas a smart ally in weight management.
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Heart’s Best Friend
Black chickpeas are a treasure trove of antioxidants, anthocyanins, flavonoids, and phytonutrients, all working in harmony to keep your blood vessels in top shape and fend off oxidative stress. The outcome? A healthier heart. Folate and magnesium, found abundantly in black chickpeas, fortify heart health by minimising artery narrowing, blood clots, and potential heart-related mishaps.
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Keeping Cholesterol in Check
Bid adieu to high cholesterol levels as the soluble fibre in black chickpeas captures bile acids, preventing their reabsorption. Consistently having around ¾ cup of chickpeas can diminish LDL and total cholesterol. And, let’s just say, when it comes to fibre, black chickpeas outshine many!
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Stabilising Blood Sugar and Boasting a Low GI
Black chickpeas, with their soluble fibre, masterfully regulate blood sugar absorption and release. With a glycemic index (GI) of 28-32, they ensure a gradual breakdown of carbohydrates. The aftermath? Reduced hunger and steady blood sugar levels. Remarkably, in just a week, half a cup daily can refine your blood sugar balance.
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Guard Against Diabetes
The slow carbohydrate digestion in black chickpeas curtails blood sugar spikes, bolstering insulin resistance, and dwindling the risk of type-2 diabetes.
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An Iron-Clad Defence
Packed with iron, black chickpeas counteract anaemia and rejuvenate your energy. This is a boon for expecting and breastfeeding mothers, as well as sprouting youngsters. Remember, iron is crucial for oxygen transportation and metabolic processes.
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A Protein Powerhouse for Plant-Eaters
For those opting for plant-based diets, black chickpeas offer an impressive protein dose. Pair them with whole grains, and you have a protein-rich dish rivalling meat and dairy, sans the extra calories or saturated fats.
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Women’s Wellness Warrior
Saponins, found in black chickpeas, act as potent antioxidants and anticancer agents, especially in reducing breast cancer risk. They also combat osteoporosis and manage post-menopausal symptoms. Bonus: Consuming roasted chickpeas with brown sugar and desi ghee may alleviate leucorrhea, and its nutrients might bolster bone health. For expecting mothers, chickpea-infused water might fend off miscarriages.
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Gut Guardian
With an abundance of dietary fibre, black chickpeas are digestive dynamos. Jordana Tobelem, a renowned Dietitian/Nutritionist, suggests, “Black chickpeas’ soluble fibre effectively traps and excretes toxins, while its insoluble counterpart maintains gut regularity.”
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Cancer Crusader
Soluble fibres in black chickpeas get transformed into short-chain fatty acids in the colon. These fatty acids nourish colon cells, potentially diminishing cancer risks, particularly colon cancer.
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Miscellaneous Magic
Struggling with kidney or bladder stones? Try chickpeas soaked overnight, paired with honey. For those battling jaundice, combine soaked chickpeas with jaggery for relief. Plus, their water can alleviate persistent vomiting.
Black chickpeas, undoubtedly, are nature’s versatile gift, providing a medley of health benefits in every bite.
Skin Benefits of Chickpeas
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Battling Leucoderma
Leucoderma, marked by white skin patches, can be daunting. A regimen of soaking chickpea seeds with triphala churna in water until sprouts emerge, when followed rigorously over months, might alleviate these white patches.
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Ringworm Remedy
If ringworm infections are bothering you, try eating a roti crafted from black chickpea flour daily for a couple of months, sans salt. This could be your natural antidote.
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Facial Elixir
The transformation of black chickpeas into ‘besan’ (gram flour) is like turning them into skincare gold. It’s a popular ingredient in face packs, promising a radiant, flawless complexion.
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Healer at Heart
The paste made from black chickpeas carries potent healing and anti-inflammatory virtues. Combine it with sandalwood paste, and you have a potent remedy to fade acne scars, soothe sunburns, and tackle various skin inflammations. An overnight application, followed by a lukewarm water rinse, can rejuvenate your skin.
Hair Benefits of Black Chickpeas
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Fostering Hair Growth
Gifted with vitamin B6 and zinc, black chickpeas act as hair growth promoters. They reinforce hair follicles by ensuring protein build-up, which is foundational for hair strength.
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Hair Loss Combatant
The duo of vitamin A and zinc found in black chickpeas is like guardians for hair health. A dietary shortage of these can usher in dandruff and hair shedding.
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Dandruff Demise
To bid farewell to dandruff, a concoction of black chickpea flour and water massaged into your hair can be your go-to remedy before a hair wash.
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Gray Hair Gatekeeper
The protein and manganese abundance in black chickpeas work as a guard against premature hair graying, ensuring your locks retain their natural pigment for longer.
Incorporating black chickpeas into your beauty regime can be a game-changer. These humble legumes are not just a dietary staple but also a treasure trove of beauty benefits. Whether you are looking to enhance your skin’s glow or boost your hair’s health, black chickpeas might just be the secret ingredient you’ve been searching for.
Understanding Black Chickpeas: A Comprehensive Overview
Black chickpeas are not just a culinary delight but also a powerhouse of essential nutrients. Their rich content of protein, fibre, and phytonutrients makes them an excellent addition to a vegetarian or vegan diet. Let’s explore some of the frequently asked questions about black chickpeas and summarise the key takeaways from the vast information presented above.
Frequently Asked Questions (FAQs)
- Which chickpeas are better – black or white?
Black chickpeas have an edge over white chickpeas in terms of nutrition. They boast a higher fibre content and a more favourable glycemic index, which can be beneficial for blood sugar regulation.
- Can I eat chickpeas every day?
While chickpeas are nutritious and beneficial, daily consumption might not suit everyone, as it can lead to indigestion in some individuals. It’s essential to listen to your body and adjust your intake accordingly.
- Do black chickpeas cause gas?
Yes, black chickpeas can cause gas in some individuals. This is mainly due to their high fiber content, which can produce gas when fermented by bacteria in the colon.
Key Takeaways
Weight Management: Black chickpeas are a treasure trove of both soluble and insoluble fibers, which can assist in weight loss by promoting satiety and facilitating the excretion of waste.
Blood Sugar Regulation: Due to their slow digestibility, black chickpeas can help stabilize blood sugar levels, which is particularly beneficial for individuals with diabetes or those at risk.
Ringworm Treatment: An interesting remedy for ringworm infections is the consumption of bread made from chickpea flour daily for a couple of months.
Hair Health: For those concerned about hair health, black chickpeas can be your ally. Their rich nutrient content promotes hair growth and can potentially delay the onset of gray hair.
Overall Health: Beyond these specific benefits, the diverse range of vitamins, minerals, and phytonutrients in black chickpeas can contribute to overall well-being and health.
Incorporating black chickpeas into your diet can bring about a plethora of health and aesthetic benefits. However, as with all foods, moderation is key. Ensure that you balance your diet with a variety of other nutrient-rich foods for optimal health benefits.
