Bengal Gram: Health Benefits, Chickpea Healthy Protein Recipes

Bengal gram is a versatile and nutritious legume that has been used in Indian cooking for centuries. It is an important source of protein and is a staple in many Indian vegetarian dishes. The nutty flavor and versatility of Bengal Gram make it an excellent addition to a variety of recipes. In this post, we will explore the many uses of Chickpea and how it can be used to create delicious and nutritious meals. We will also discuss the health benefits of this legume and how it can help to promote a healthy lifestyle.

Whole Bengal Gram / Chana
Whole Bengal Gram / Chana

Bengal Gram Nutrition Facts and Calories Chart

Bengal gram is a nutrient-rich legume and a good source of protein, fiber, iron, manganese, magnesium, phosphorus, zinc, and folate. It also contains significant amounts of B vitamins, including thiamin, riboflavin, niacin, and vitamin B6. Additionally, bengal gram is a good source of plant-based omega-3 fatty acids, and it contains some beneficial plant compounds, such as phytic acid and saponins. All of these nutrients offer various health benefits, such as improved digestion, reduced inflammation, better heart health, and better blood sugar control. Nutritional value per 100 g Bengal Gram:

  • Biotin: 0.7 micrograms
  • Calcium: 55 milligrams
  • Carbohydrates (Carbs): 22.7 grams
  • Chloride: 27 milligrams
  • Cholesterol: 0 milligrams
  • Choline: 14.9 milligrams
  • Chromium: 0.3 micrograms
  • Copper: 0.3 milligrams
  • Dietary Fiber: 7.9 grams
  • Energy (Calories): 352
  • Fat: 2.6 grams
  • Iodine: 0.2 micrograms
  • Iron: 4.7 milligrams
  • Magnesium: 133 milligrams
  • Manganese: 0.8 milligrams
  • Molybdenum: 0.4 micrograms
  • Pantothenic Acid: 0.7 milligrams
  • Phosphorus: 82 milligrams
  • Potassium: 288 milligrams
  • Protein: 20.2 grams
  • Saturated fat: 0.3 grams
  • Selenium: 2.6 micrograms
  • Sodium: 8 milligrams
  • Sugars: 0.5 grams
  • Vitamin A: 0 International Units
  • Vitamin B1 (Thiamin): 0.2 milligrams
  • Vitamin B2 (Riboflavin): 0.1 milligrams
  • Vitamin B3 (Niacin): 1.8 milligrams
  • Vitamin B5 (Pantothenic Acid): 0.7 milligrams
  • Vitamin B6: 0.2 milligrams
  • Vitamin B9 (Folate / Folic Acid): 91 micrograms
  • Vitamin B12: 0.0 micrograms
  • Vitamin C: 0 milligrams
  • Vitamin D: 0 International Units
  • Vitamin E: 0.4 milligrams
  • Vitamin K: 0.3 micrograms
  • Water: 9.7 grams
  • Zinc: 1.2 milligrams

Bengal Gram in India

Chickpea is a very important food staple in India where it goes by the common name of Bengal gram. These round beans have a distinctive nutty flavor and chewy firmness to them.

  • Scientific Binomial: Cicer arietinum
  • Common English: Chickpea Garbanzo Bean
  • Ayurvedic: Chanaka / Chanakaa / Harimantha / Vajimantha / Jivan / Sakal-priya
  • Unani: Nakhud
  • Sanskrit: Jivana / Chanakah
  • Hindi / Urdu: Chana
  • Bengali: Chola
  • Marathi: Harbara / Harbhara
  • Telugu: Harimandhakam / Sanagalu
  • Tamil: Kadalai / Mookkukkadalai
  • Gujarati
  • Kannada: Kadale
  • Malayalam: Kadala
  • Oriya
  • Punjabi / Sindhi
  • Assamese
  • Kashmiri
  • Konkani
  • Manipuri
  • Dogri
  • Bhojpuri

Bengal Gram Health Benefits

Chickpea flour is good skin cleanser. The ancient Ayurvedic textbooks recommend rubbing some chickpea flour over the skin to absorb and help remove the oil. This works very well to remove the oil, but it is more suited to a culture in which individuals bathe outdoors. If you use chickpea flour, be aware that oil, flour, and hot water combine into a formidable mass that can easily clog your plumbing. Flushing the drain with extra hot water immediately following your bath can help.

  • Vitamin C or Ascorbic Acid: Sprouted bengal grams are rich source of vitamin C or ascorbic acid. It essential for normal growth and the maintenance of practically all the body tissues, especially those of the joints, bones, teeth, and gums. It protects one against infections and acts as a harmless antibiotic.
  • Vitamin B-15 or Pangamic Acid: Sprouted seeds of chickpea are extremely nourishing and constitute a regular item of diet for athletes and professional wrestlers in India and is used as a food for horses which gives them an untiring stamina. This is due to the high content of pangamic acid or vitamin B-15, which has been sold in health food stores nationwide as a stamina-builder of sorts.
  • Vitamins B6: The germinated seeds (sprouts) also contain the flavonoids, daidzein, formononetin, pratensin, liquiritgenin, isoliquiritigenin, garbanzol, and coumaric acid. Chickpea is source of vitamins B6, a nutrient help make and repair brain tissue.
  • Proteins: Chickpea – chana dal is considered ideal meat substitutes. Chickpeas are a rich source of soluble fiber, keeping cholesterol from absorbing into the blood. They also provide omega-3 fats, potassium, and manganese. High in B vitamins, bengal gram also help reduce PMS.
  • Inositol: Bengal gram is source of inositol and lecithin. Inositol is a B vitamin supplement that the body uses to produce lecithin and to transfer fats from the liver to cells in the body. Inositol also aids in reducing high cholesterol levels.
  • Lecithin: Lecithin consists of a mixture of phospholipids and fatty substances found in soy. Lecithin is the primary ingredient in cell membranes; without it the membranes would harden and the cells would die. Lecithin also is in the protective covering of the brain and muscle and nerve cells. These important functions of lecithin make it a critical nutrient in the prevention of gallstones and heart problems. Supplementation of gram in wheat based diet helps in lysine absorption which is otherwise a limiting amino acid in cereal based diets.

Side Effects and Precautions

Inadequately cooked chickpeas can cause paralysis such as the lathyrism.

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