Description
Bengal Gram (also known as Chickpeas or Chana Dal when split) is a legume widely used in Indian cuisine. It is rich in protein, fiber, and essential nutrients, making it an excellent choice for maintaining overall health. Bengal Gram is a versatile ingredient used in various dishes such as curries, soups, stews, and even snacks like chickpea flour (besan) preparations.
Nutritional Information (per 100g):
- Calories: 364 kcal
- Carbohydrates: 61g
- Fiber: 17g
- Sugars: 11g
- Protein: 19g
- Fats: 6g
- Saturated Fat: 0.6g
- Polyunsaturated Fat: 2g
- Monounsaturated Fat: 2.5g
- Vitamins and Minerals:
- Vitamin A: 0% DV
- Vitamin C: 0% DV
- Vitamin B6: 15% DV
- Folate: 20% DV
- Iron: 26% DV
- Magnesium: 48% DV
- Potassium: 291mg
- Calcium: 49mg
- Zinc: 1.5mg
Health Benefits:
- High Protein: Bengal Gram is an excellent plant-based protein source, making it essential for muscle development, repair, and overall body functions.
- Rich in Fiber: The high fiber content aids digestion, helps regulate blood sugar levels, and contributes to a healthy weight by promoting fullness and satiety.
- Supports Heart Health: With its high fiber content and healthy fats, Bengal Gram can help reduce cholesterol levels, potentially lowering the risk of heart disease.
- Rich in Iron: It is an excellent source of iron, which helps prevent anemia, boosts energy levels, and supports oxygen transportation throughout the body.
- Bone Health: Bengal Gram contains magnesium, calcium, and phosphorus, which are essential for strong bones and teeth.
- Regulates Blood Sugar: The fiber and low glycemic index of chickpeas make them an ideal food for managing blood sugar levels, especially in individuals with diabetes.
- Promotes Digestion: The fiber also promotes regular bowel movements, improving overall digestive health and preventing constipation.
Bengal Gram can be used in a variety of dishes, both savory and sweet, including soups, stews, curries, and snacks like hummus or roasted chickpeas. It is also ground into besan (chickpea flour), which is widely used in Indian cooking for batters, fritters, and sweets. This legume is a nutritious and versatile addition to any diet.
