Chickpeas or chana, also called gram, are a protein-rich legume widely used in cuisines across the globe. It is one of the most popular legumes used in Indian households, which is valued for its impressive nutrients. There are several ways in which gram can be consumed, and the most common variations are roasted chana for a crispy snack and soaked chana for easier digestion. While both deliver amazing health incentives, they differ in texture, nutritional content and how they interact with the body. So, which one is healthier, and beneficial for your health and how they differ nutritionally may help you to choose the right one for daily use..jpg)
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Nutritional Comparison
The process of roasting gram, it loses its moisture, making it dense in calories, high in protein, fiber and vital minerals like iron and magnesium. Though the roasting process slightly reduces its vitamin levels, but improves its crunch, texture and shelf life.
Also Read: Kala Chana: Health Benefits, Nutritional Profile, Uses For Skin & Hair, Recipes
Soaked chana, on the other hand, preserves more vitamins and minerals. The soaking process activates enzymes that enhance nutrient absorption, making it gut-friendly and easier to digest. It is lower in calories than roasted chana and keeps you satiated for longer.
| Nutrients (Per 100g) | Roasted Chana | Soaked Chana |
| Calories | 380-400 kcal | 120-130 kcal |
| Protein | 18-20 g | 8-9 g |
| Fiber | 12-15 g | 7-8 g |
| Carbs | 60-65 g | 20-25 g |
| Fat | 5-6 g | 2-3 g |
Health Benefits
Roasted Chana
Improves Digestion
The process of roasting gram generates heat, which breaks down complex carbs, making it more readily absorbable by the body and preventing common digestive discomforts.
Packed With Protein
Roasted gram is an excellent plant-based protein, and roasting further increases its protein content. This makes roasted gram a perfect food for vegans and vegetarians looking to boost their protein intake.
Lowers Cholesterol
The abundance of dietary fiber and healthy unsaturated fatty acids helps to diminish the bad cholesterol levels. Even studies have disclosed that regular intake of roasted grams can help reduce LDL cholesterol levels and maintain lipid profiles.
Manages Diabetes
Being low in glycemic index, roasted gram does not cause a sudden surge in blood sugar levels. This makes it an ideal snack for those with type 2 diabetes or at risk of developing diabetes.
Promotes Weight Loss
Roasted gram serves as a high-protein snack that supports muscle recovery and offers energy post-workout. The richness of dietary fiber keeps you satiated, reduces calorie intake and aids weight loss.
Also Read: Green Chickpeas: The New Winter Superfood Is Here. Checkout The Infographic For Benefits
Soaked Chana
Improves Nutrient Absorption
Soaking the gram overnight helps to break down the phytic acid content. Excess phytic acid impedes the absorption of vital nutrients present in soaked chana. Adding soaked chana allows the system to absorb essential vitamins and minerals present in the gram.
Supports Digestive Health
Soaking chana improves the digestion process as it breaks down the complex carbohydrates present in the legumes. It also increases the production of beneficial gut bacteria, optimising overall digestive function and gut health. Furthermore, aids in detoxifying the system by getting rid of anti-nutrients like phytic acid.
Lowers Risk Of Kidney Stones
Regular intake of soaked chana has been proven to lessen the risk of developing kidney stones. This is due to its low oxalate level, which is an element responsible for the formation of kidney stones.
Manages Weight
Soaked chana is a good source of dietary fiber, which keeps you satiated, reduces unwanted hunger pangs and manages a healthy weight. Soaked chana is a perfect low-calorie food for fitness enthusiasts.
Which Is Healthier?
Both roasted and soaked chana have their own merits and health benefits, but which one is healthier? It usually depends on your health goals and food choices. Soaked chana is ideal for weight loss, detox, and gut health. On the other hand, roasted gram is better for a healthier, on-the-go snack option, an instant energy booster, and high protein intake. Add these protein-packed wonders to your diet regularly to reap their benefits.
Ways to Add to Your Diet
Roasted chana can be added to the diet:
As a dry snack with jaggery for an iron-rich mix.
Mix into flour for high-protein roti or chilla.
Combine with nuts and seeds to make a healthy trail mix.
Soaked chana can be included in the meal:
As a wholesome salad mixed with onions, tomato, drizzled with lemon, salt and pepper.
Sprouted chana is made as curries or stir-fry
Blended into hummus
Side Effects
Roasted chana may lead to digestive discomforts such as bloating, flatulence or indigestion if taken in large amounts due to its high fiber content. For some people, it can be dry, causing constipation if not properly hydrated.
Soaked chana, if not washed well, may lead to bacterial contamination, which can cause bloating in sensitive individuals.
Conclusion
Chickpeas or gram in both forms are bestowed with dense nutrients and are a versatile plant-based protein. Based on your health goals and digestive capacity, choose the one that suits your needs. However, moderation is key to maximising their incredible benefits.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Isoflavones from black chickpea (Cicer arietinum L) sprouts with antioxidant and antiproliferative activity
https://www.thepharmajournal.com/archives/?year=2022&vol=11&issue=4&ArticleId=11932
Domínguez-Arispuro Dulce-María,a Canizalez-Román Adrián,a,b Reyes-Moreno Cuauhtémoc,a Milán-Noris Ada-Keila
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7783802/
https://www.researchgate.net/publication/342701737_EFFECT_OF_SOAKING_AND_ROASTING_ON_NUTRITIONAL_AND_ANTI-NUTRITIONAL_COMPONENTS_OF_CHICKPEA_PRATAP-14
