Chana ( Garbanzo beans/Chickpeas)

          Chickpeas (Garbanzo beans or Kabuli Chana) belong to the class of food called legumes or pulses. They have a delicious nutlike taste and buttery texture. They make many tasty dishes like hummus, falafels (Middle Eastern) and Curried Chole (Indian). They contain good amount of Molybdenum, Manganese, Folate, Fiber, and Tryptophan and provide important nutrients like Protein, Copper, Phosphorous and Iron. The nutrition profile of this legume makes them important source of protein and fiber for vegetarian diets.

     Nutritional Composition 

          The best and most useful data for the nutritional composition of chana dal is probably that developed by a team of Saudi and Pakistani scientists. They analyzed several samples of chana dal (desi) and garbanzo beans (kabuli). By far the biggest difference between the two varieties was that chana dal has almost three times more fiber than garbanzo beans. For the chana dal they reported that the mean values per 100 grams (on dry basis) were:

• Protein 25.4 g
• Fat 3.7 g
• Carbohydrate 47.4 g
• Crude fibre 11.2 g
• Ash 3.2 g
• Calories 327

          Source: M. Akmal Khan et al, "Nutritional evaluation of desi and kabuli chickpeas and their products consumed in Pakinstan." International Journal of Food Sciences and Nutrition, Vol. 46, 1995, p. 218.  

          But an Indian study shows the composition of chana dal: 

• Raw weight 83 g
• Cooked weight 210 g
• Carbohydrate 50 g
• Protein 17.39 g
• Fat 4.68 g
• Crude fiber 1.00 g
• Calories 308 

          Source: Jang B. Dilawari et al., "Reduction of postprandial plasma glucose by Bengal gram dal (Cicer arietinum) and Rajmah (Phaseolus vulgaris)," The American Journal of Clinical Nutritition 34: November 1981, pp. 2450-2453, citing on page 2451, C. Gopalan et al., Nutritive value of Indian foods. Hyderabad, India: National Institute of Nutrition, Indian Council of Medical Research, 1971.  

          Now, since carbohydrates and protein have 4 calories per gram and fat has 9, this means that this amount of chana dal provides:

• Carbohydrates 200 calories
• Protein 69.56 calories
• Fat 42.12 calories
• Total: 311.68 calories 

          There is, of course, a rounding error of 3-4 calories. If we overlook this detail, this means that chana dal provides:

• 64.17% calories from carbohydrates
• 22.32% calories from protein
• 13.51% calories from fat 

          However, the food composition data above from Dilawari citing Gopalan is not consistent with food composition data turned up by Tim Baker. There is a substantial difference, particularly for fiber, and at this point I have no idea which information is correct.  

          Tim writes, "While I was in Tesco ( Britain's largest supermarket) I checked on the nutritional information panel on the back of a packet of Chana Dal. It was:

• "100g = 1404kj or 332kcal
• protein 23.1g
• carbo 48.2g
• fat 6.5g
• fibre 10.0g"

          Greg Adams writes to help resolve this inconsistency regarding the fiber content of chana dal. He says that crude fiber is just a fraction of the total fiber in food. "Crude fiber dates back to 1887, and the test on which it is based doesn't pick up a number of materials now recognized as being fiber," according to Dr. Roy Walford, Beyond the 120 Year Diet, p. 239.  

          I do know that one cup of cleaned, uncooked chana dal weighs 6.75 ounces. This is equivalent to 191.4 grams.

          One cup of cleaned, uncooked chana dal yields 2 2/3 cups cooked chana dal.

     Here are many health benefits of Chana

     Fiber Advantage and Weight Loss

          Like other beans, Chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders.

     Protein for Vegetarians

          Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.

     Manganese for Energy Production

          Garbanzos are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Just one cup of garbanzo beans supplies 84.5% of the daily value for this mineral.

     Iron Boost

          Garbanzos can boost your energy because of their high iron content. This is particularly important for menstruating women, pregnant or lactating women and growing children. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.

     Stabilizing Blood Sugar and Low Glycaemic Index (GI)

          Soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, beans like garbanzos can help you balance blood sugar levels while providing steady, slow-burning energy. They have low GI value of 28 – 32 means the carbohydrate in them is broken down and digested slowly. This is helpful for weight loss as it controls appetite.

     Heart Healthy 

          Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas lower the risk of heart attack

     For Women 

          Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, protect against osteoporosis and minimizes hot flushes in post-menopausal women.

     Weight Loss

          Due to high fiber content and low GI, chickpeas are excellent for weight loss diets. Salad with chickpeas are tasty and can keep you full longer, controlling the appetite.