Kala chana (Bengal gram): Nutrition facts, benefits and side effects

Dietary fiber is an essential nutrient for perfect digestive health because it adds bulk to your diet and aids bowel movements while also assisting the gut microbiome in releasing essential digestive enzymes. Kala chana is packed with dietary fiber, especially soluble fiber, and is therefore great for your digestive health. Some studies also show that consuming kala chana can help prevent the growth of unhealthy microbes in your gut and, in turn, prevent everything from diarrhea, constipation, indigestion, stomach infections and peptic ulcers.

Kala chana is packed with many vitamins, minerals and antioxidants, some of which can go a long way in keeping heart diseases at bay. The magnesium and potassium found in kala chana is especially effective in preventing high blood pressure, high cholesterol and improving blood sugar control. These three issues are known to pose as major risk factors for heart disease, so consuming kala chana regularly in moderate amounts can help prevent cardiovascular issues and improve your heart health.

Gluten is a type of protein found in many grains and may cause moderate to severe health issues in people with gluten intolerance. While kala chana is a legume, and therefore a grain, it is completely gluten-free. This means that people with celiac disease and Crohn’s disease may safely consume kala chana and kala chana products like sattu and chana dal without experiencing any of the adverse health effects that glutenous foods may cause.

(Read more: Gluten-free foods)

Apart from helping with digestion, the dietary fiber in foods like kala chana has another role to play. The fiber and the protein in kala chana work to prevent postprandial blood sugar rise, meaning that they prevent your blood glucose levels from spiking up dangerously after you have a meal. This is an essential part of diabetes control, which is why kala chana is considered to be a safe food for people with prediabetes and diabetes. Additionally, the glycemic index of kala chana is just 8, which also makes it a reliable source of nutrition for people with blood sugar control issues.

(Read more: Diabetes diet)

Packed with protein and fiber, kala chana is extremely effective in making you feel full and energetic for a longer time while also curbing your appetite and unhealthy cravings. This makes kala chana an excellent choice if you are looking to lose weight by eating healthy. What’s more, the plant proteins in kala chana can also ensure that while you may lose fat, your muscle mass and health remain intact. With a little exercise added to a diet that includes kala chana, you may even build more lean muscle mass successfully.

(Read more: How to lose weight)

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Your skin and hair health depends largely on a number of macro- and micronutrients, especially proteins, vitamin A, vitamin C, zinc, copper and selenium. These vitamins and minerals not only ensure proper skin and hair growth but also prevent hair loss, skin infections and other issues. Kala chana is packed with these proteins, vitamins and minerals you need for proper hair and skin health. What’s more, kala chana also has sufficient amounts of antioxidants needed to improve your hair and skin condition too.

(Read more: Skin diseases and disorders)

Studies show that the consumption of chickpeas and its variants like kala chana can aid the production of fatty acids like butyrate and phytonutrients like saponins in your body. These compounds, along with all the other vitamins, minerals and antioxidants in kala chana, are quite effective in reducing oxidative stress and free radical damage to the cells - which in turn is believed to reduce the risks of various cancers like colorectal cancer, breast cancer and lung cancer. However, more research is needed to establish this link between the cancer-preventing potential of kala chana.

(Read more: Diet for cancer patients)

Most legumes like kala chana have a warming effect on your body on overconsumption. This, and the malabsorption of plant proteins and dietary fiber, can lead to indigestion and other stomach-related problems. If you experience diarrhea, stomach gas, flatulence or burping after kala chana consumption, limit your intake and talk to a doctor. Excessive consumption of kala chana can also cause constipation.

(Read more: Home remedies for stomach gas)

There are many people who have legume allergies, which may be triggered by consuming kala chana. If left untreated, this may cause an anaphylactic shock too. If you see any allergic reactions like skin rashes, choking, breathing difficulties, nausea and vomiting after consuming kala chana then head to a hospital emergency room immediately.

(Read more: How to stop nausea and vomiting)

Kala chana, like all legumes, is packed with dietary fiber. If you have a preexisting digestive disorder like irritable bowel syndrome (IBS) then limit or avoid kala chana consumption, especially in its sprouted form. This is because dietary fibers can irritate the bowel and trigger IBS symptoms and flare-ups. If you do get symptoms of IBS after consuming kala chana, then consult a doctor immediately.

(Read more: Diet for irritable bowel syndrome)

Kala chana is chock full of potassium, which may be good for blood pressure control - but not if you are already on blood pressure or heart medications. Such medications, like beta-blockers, tend to increase the potassium levels in the body. So, if you consume high amounts of kala chana while taking these medications, it can cause potassium toxicity in your body.

(Read more: Potassium deficiency)