Is Bengal Gram Good for Weight Loss?

Bengal Gram for Weight Loss: Benefits and Tips

Bengal Gram, more commonly referred to as dark brown peas or chana, is considered a key pulse because of the high content of protein and fibre. Besides these two nutrients, it also contains several mineral salts like manganese, copper, and zinc in comparison to much smaller amounts of iron, sodium, and selenium. Indeed, you get plenty of fibre and folate from a small handful of Bengal gramme.

Many people go in search of weight loss strategies that are highly effective, only to find them in food items that are naturally good and nutritious for the body. One of those foods is Bengal gram, more popularly known as chickpea or chana. It is a legume known since ancient times for its dietary value and multiple uses across cuisines, hailed for its health-promoting properties. How effective is Bengal gram for weight loss? In this blog, we will look at the nutritional profile of Bengal gram and how to work it into your diet for weight loss.

Nutritional Profile of Bengal Gram

Bengal gram is considered one of the nutrient-dense foods; hence, it is useful in attaining the goal of health and wellness. Knowing its nutritional composition can help you appreciate why it is considered beneficial for weight loss.

Macronutrients

Protein: Gram is a very good plant-based source of protein, packaged in some 19 g per 100 g of cooked gram. Protein has a critical role in the muscle rebuilding and growth process, excluding the induction of satiety.

Carbohydrates: A hundred grams of cooked gram contains about 27 grams of carbohydrates, which may always be useful to tap for energy. More importantly, these are complex carbohydrates that digest slowly and thus help maintain stable blood sugar levels.

Fiber: There is about 8 g of dietary fibre in 100 g of Bengal gram. This helps to sustain the feeling of satiety for a long time and prevents digestive disorders.

Fat: It contains less than 3 g of fat in 100 g. Thus it constitutes a heart-friendly diet.

Micronutrients

Vitamins: Bengal gram is a good source of B-complex vitamins, especially folate and B6. Folate is essential for cellular functioning and tissue growth, while B6 is mainly included in metabolic processes.

Minerals: This legume is a good source of iron, magnesium, potassium, and zinc. Iron is an essential element for oxygen transport in blood, while magnesium and potassium help muscle and nerve functioning.
Antioxidants: It contains antioxidants like polyphenols that protect the body from oxidative stress and inflammation.

How Bengal Gram Benefits in Weight Loss

Looking at its nutritional profile, the epitome of many benefits in weight loss programs is reflected through the Bengal gram. Most of these are due to the fact that it is:

High in Protein

Protein is an important nutrient which helps individuals who want to lose weight by making them feel more full, reducing appetite, and increasing metabolic rate. Good amount of protein in Bengal gram helps to maintain muscle mass during the reduction of weight. It is also crucial for maintaining proper metabolism.

Rich in Dietary Fiber

The dietary fibre present in this legume plays a vital role in weight management. Water is absorbed by the soluble fibre in Bengal gram, and it forms a gel in the system, which slows down the process of digestion, giving a feeling of fullness for a longer period. As a result, intake of total calories decreases, and overeating can also be avoided.

Low Glycemic Index

Bengal gram is a low-glycemic-index food that enables slow and stable elevations in blood sugar as compared to high GI foods. This feature makes it very useful for self-regulation of appetite to prevent sugar cravings and is mainly helpful in weight loss.

Supports Healthy Digestion

The fibre in Bengal gram helps in healthy digestion by providing bulk to the stool and preventing constipation. Good health is indirectly linked with weight reduction because digestion plays a very important role in the efficient absorption of nutrients.

Energy-Dense Yet Low in Calories

Bengal gram is dense in energy and thus provides the necessary nutrients without too many calories. This hence means that one is able to consume large amounts without necessarily increasing their intake of calories, hence this helps maintain a calorie deficit needed for weight loss.

How to Add Bengal Gram to Your Diet

This may seem complex, but having Bengal gram added to your diet isn't. Here are some ideas to get you started:

Breakfast

Chana Salad: Mix boiled Bengal gram with chopped vegetables like tomatoes, cucumbers, and onions. Sprinkle a dash of lemon juice with some spices for a refreshing and nutritious breakfast.

Chickpea Pancakes: Use chickpea flour to make savoury pancakes. Add finely chopped vegetables and spices for flavour.

Lunch

Chana Curry: Cook up a rich chana curry with Bengal gram, tomatoes, onions, and a mix of spices. Use brown rice or whole-grain roti for a whole meal.

Chickpea Soup: Make a delicious chickpea soup with vegetables and herbs. This can be very filling with low calories.

Dinner

Chana Stir-Fry: Stir-fry the Bengal gram with the vegetables of your choice, seasoned with your choice of seasonings, to make for a quick and / healthy dinner option.

Chana Quinoa Bowl: Mix cooked quinoa with Bengal gram, vegetables, and a light dressing for a nourishing and wholesome dinner.

Snacks

Roasted Chickpeas: Roast Bengal gram splashed with olive oil and your favorite spices to get this crunchy and salient snack.

Hummus: Blend Bengal gram with tahini, garlic, lemon juice, and olive oil to make hummus. Use it as a dip for vegetables or spread it on whole-grain crackers.

Tips to Improve in Weight Loss Properties

To enhance the weight loss properties of the Bengal gram, consider the following tips:

Balanced Diet

Though Bengal gram is wholesome and good for weight loss, don't focus on eating one main food item. Get enough fruits, vegetables, lean proteins, and healthy fats in your diet.

Keep the Portion Size Under Control

Even healthy foods can cause a gain in weight when consumed excessively. So, keep track of the portion sizes and practice eating mindfully.

Hydrate Well

Major and key role-play in the process of weight loss and an overall good health is to drink plenty of water. Water will help in curbing hunger and keep the body at its best functioning level.

Pair with Exercise

A regular level of physical activity is essential. Its role is very significant in weight loss. Combine this diet with regular exercises, which include cardio and weight training combined, along with flexibility exercises.

Keep a Check on Yourself

Track what you eat, activities, and weight loss progress. It will motivate you and make any changes in the plan, if needed.

Summary

Bengal gram is, indeed, one of the excellent tools in a weight loss diet since it is rich in protein, with high dietary fiber and low in the glycemic index. Apart from that, it will help in healthy digestion, prolong the period of satiety, and provide the necessary nutrition without adding too many calories.

Adding Bengal gram to your meals and snacks would help you enjoy all the benefits in health while striving towards reducing weight. Of course, this needs to go with a balanced diet, portion control, good hydration, and coupling of your dietary effort with recreational physical activity to yield the best results.

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FAQ

Does chana increase weight?

The fibre and protein in roasted chana stimulate feelings of fullness and may hence be helpful in weight management. Roasted chana encourages satiety; hence, it can potentially help in weight management.Excessive consumption may lead to an intake that is higher, calorie-wise, than the energy output, hence leading to weight gain. Moderation is important, as too much can result in diarrhoea, bloating, gas, and allergies.