Roasted Chana versus Steamed Chana: Which one is healthier

Legumes are often referred to as a nutrient-dense food ingredient that can be added to the daily diet in many ways. And when it comes to chana or chickpeas, people mostly enjoy it either-steamed or roasted. Packed with fiber, protein, vitamins, and minerals this legume is said to be very versatile and can be enjoyed in many ways. From managing weight to supporting muscle growth, chana is said to be a superfood that is mostly enjoyed either steamed or roasted. Which one is better for your health? Let us find out.

Nutritional profile of chana
As per experts, 100 gms serving of chana contains 164 calories, 8.9 gms protein, 27.4 gms carbohydrates, 7.6 gms dietary fiber, 4.8 gms sugars, 2.6 gms fat, 0.1 mg vitamin B6. 1.3 mg vitamin C, 2.9 mg iron, 48 mg magnesium, 291 mg potassium, and 1.5 mg zinc.

Also Read: 9 Benefits of roasted Chana that will change the way you snack

Why include chana in your diet?
It is said that chana is a plant-based protein source, which is important for muscle building and repair. As a rich source of fiber, it promotes digestive health, helps maintain steady blood sugar levels and is good for managing blood sugar levels, making it suitable for diabetics. It is also rich in essential vitamins and minerals, including folate and iron.

Benefits of Roasted Chana

Enhanced nutrient density: It is found that roasted chana has enhanced flavour and makes the nutrients more concentrated, but it may also reduce some vitamins, especially those sensitive to heat.

Rich in fiber: Even after roasting, it is rich in fiber, which is important for digestion and satiety.

Dense in calories: Roasting also uses oils and seasoning, which increases the calories in the final product.

Benefits of Steamed Chana

Nutrient retention: It has been found that steaming helps retain more vitamins and minerals compared to roasting.

Better absorption of nutrients: it has been found that steamed chana allows for better absorption of nutrients due to the breakdown of phytic acid, enhancing the body's ability to utilize the high levels of protein and other essential nutrients found in chana.

Low in calories: Steaming uses only water and hence, the final food is lower in calories.

Easy to digest: Also, as compared to roasted chana, steamed chana is easy to digest, as steaming makes the pearls soft.

Which one is healthier?
As per experts, they both are rich in nutrients and it totally depends on an individual's taste and need. For instance, if one is looking for a healthy snack, roasted chana makes for a smart choice, and if you are looking to maximize nutrient intake, steamed chana is the better option. It is found that steamed chana helps promote digestion with better nutrient absorption, while roasted chana helps increase protein intake and promote satiety.

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