13+ Health and Nutrition benefits of Bengal gram/Chickpea

  Chickpea/Bengal gram/Channa

Chickpea (Cicer arietinum L.) is an important pulse crop grown and consumed all over the world, especially in the Afro-Asian countries. Globally, chickpea is mostly consumed as a seed food in several different forms and preparations are determined by ethnic and regional factors. In the Indian subcontinent, chickpea is split (cotyledons) as ‘dhal’ and ground to make flour (‘besan’) that is used to prepare different snacks. In other parts of the world, especially in Asia and Africa, chickpea is used in stews and soups/salads, and consumed in roasted, boiled, salted and fermented forms. These different forms of consumption provide consumers with valuable nutritional and potential health benefits.

It has different names in different languages such as Marathi Name(Harbara, Chane), Hindi Name(Chane, Chola, Rahila, Bont),   Sanskrit Name(Chanaka),  English Name(Bengal gram, Chickpea, Garbanzo, Garbanzo bean, Egyptian pea),  Punjabi Name(Chhole),  Gujarati Name(Chanya, Chana),  Tamil Name( Kadalai),  Telugu Name(Sangalu, Sanagulu),  Bengali Name(Chola),  Orissa Name(Boot),  Kannada Name( Kadle, Kadale),  Malayalam Name(Kadala)

Vitamin and Mineral content

Vitamin : A, B1, B2, B3, B5, B6, B9, B12, C, E, K

Minerals : Calcium, Magnesium, Phosphorus, Iron, Potassium, Sodium, Zinc, Copper

• It is characterized by a high content of protein, fat, vitamins, fiber, and a lower content of carbohydrates than flour of wheat. 

• chickpea is rich in nutritionally important unsaturated fatty acids such as linoleic and oleic acids. β-Sitosterol, campesterol and stigmasterol are important sterols present in chickpea oil.

• Chickpea seeds contain several phenolic compounds. Of these, two important phenolic compounds found in chickpea are the isoflavones biochanin A (5,7-dihydroxy-4′-methoxyisoflavone) and formononetin (7-hydroxy-4′-methoxyisoflavone).

          - Other phenolic compounds detected in chickpea oil are daidzein, genistein, matairesinol and secoisolariciresinol.

• Sitosterol (most abundant), stigmasterol, and campesterol are the major phytosterols present in pulses.

• Chickpea seed oil contains different sterols, tocopherols and tocotrienols. These phytosterols have been reported to exhibit anti-ulcerative, anti-bacterial, anti-fungal, anti-tumour and anti-inflammatory properties coupled with a lowering effect on cholesterol levels. Δ7-Avenasterol and Δ5-avenasterol, phytosterols present in chickpea oil, have antioxidant properties even at frying temperatures. Carotenoids such as lutein and zeaxanthin, the major carotenoids in chickpea seeds, are speculated to play a role in senile or age-related macular degeneration.

• Volatile  compounds  identified  in  the Roasted  Chickpea  (Cicer  arietinum  L)  included 61  aroma-active compounds.  They  are  consisted  of  aldehydes  (25%),  hydrocarbons  (25%),  terpenoids  (20%),  esters  (8%), ketones (8%), alcohols (8%) and heterocyclic (8%)(81). 

• Chickpea has significant amounts of all the essential amino acids except sulphur-containing amino acids.

       - Legumes are known as an excellent source of dietary protein. While the proteins present in legumes are not considered “complete”, as compared to most animal-derived proteins, when combined with foods such as whole grains (e.g., whole grain bread), a balanced intake of essential amino acids can be easily achieved. 

 

Properties and benefits

• Taste – Astringent
• Virya (potency) – cold
• Effect on Tridosha – Balances Pitta and kapha dosha but Increases vata dosha
•             Click here for more information about Tridosha
• Ruksha – dry in nature
• Laghu – light to digest
• Vishtambi – causes constipation
• Mehajith – used to treat diabetes and urinary disorders
• Diptivarna karo – improves complexion of skin
• Ruchyo – improves taste
• Bala – improves physical strength

> Wet chickpea

• Virya (potency) – cold
• Laghu – light to digest
• Ati komalo – excessively soft in nature
• Ruchya – improves taste
• Pitta haro – decreases pitta dosha
• Shukra haro – decreases semen or sperm count

> Dry Chickpea

• Chartigna – cures vomiting
• Rochana – improves taste
• Tejo prada – increases digestive fire
• Virya prada – increases virility
• Bala prada – increases physical strength

> Chickpea boiled in water

• Balakaro – increases physical strength
• Rochana – improves taste
• >steamed Chickpea
• Pittakaphaanyath – balances pitta and kapha dosha

> Dry roasted Chickpea

• Ati ruksha – excessively in dry in nature
• Vata prakopana – increases vata dosha
• Kushta prakopana – aggravates skin disease

> Roasted Chickpea 

• Laghava – brings lightness in the body
• Ama hara – reduces ama (metabolic toxins)
• Klama hara – reduces fatigue

> Black Chickpea

• Taste – Sweet
• Potency – cold
• Effect on Dosha – balances pitta dosha
• Balya – promotes physical strength
• Rasayana – rejuvenative
• Treats
• Kasa – Cough
• Pitta athisara – pitta origin diarrhea

> Yellowish Chickpea

• Taste – Sweet
• Balakrth – increases physical strength
• Rochana – improves taste

> White Chana 

• Potency – cold
• Guru – heavy to digest
• Ruchya – improves taste
• Effect on Dosha
• Balances pitta dosha
• Increases vata dosha

Uses, benefits and application

1) Heat treatment is an effective method to increase the amount of protein available for intestinal digestibility. 

2) Adding chickpeas to a foodstuff can increase their nutritional value and reduce the acrylamide content. Acrylamide is an antinutritional substance present in foods, such as bread, snacks, and chips. 

3) Gut Flora : Chickpeas contain a soluble fiber called raffinose, a type of oligosaccharide that is fermented in the colon by beneficial bacteria called Bifidobacterium. As bacteria break down this fiber, a short chain fatty acid called butyrate is produced. Butyrate plays a role in reducing inflammation in the cell wall of the colon, promoting regularity in the intestines.

4) Heart Disease : Chickpeas contain a plant sterol called sitosterol that is structurally similar to cholesterol in the body. It interferes with the body’s absorption of cholesterol and thereby can help to lower blood cholesterol levels. The fiber and unsaturated fats in chickpeas may also favorably affect blood lipid levels. 

          - Isoflavones are diphenolic secondary metabolites that may lower the incidence of heart disease due to the inhibition of LDL-C oxidation the inhibition of proliferation of aortic smooth muscle cells and  the maintenance of the physical properties of arterial walls.

5) Obesity : High fiber foods can help to promote a feeling of fullness and satiety by delaying digestion and adding bulk to meals. The satiating effect of the high fiber and protein content of chickpeas may help with weight management. 

       - Eat handful of sprouted Channa along with other sprouts or Eat the salad of sprouted Channa including other sprouts along with vegetables (tomato, cucumber, loki, green leafy vegetables, Carrot, etc). You should eat this salad as a raw or steamed. If you steamed it, you should add little cinnamon and cumin seed powder.

          Click here for more information about sprouts

          Click here for more information about Cinnamon

           Click here for more information about Cumin seeds

            Click here for more information about Cucumber

            Click here for more information about Carrot

6) Roasted and ground chickpeas have been used as a caffeine-free alternative to coffee for centuries.

7) Don’t throw out chickpea liquid, either from canned beans or from cooking the bean! It is called aquafaba, a thick liquid containing a mix of starch and trace amounts of protein, with emulsifying, binding, and thickening properties. It works well as a flavorless, odorless egg replacer in recipes: 1 tablespoon of aquafaba = 1 egg yolk, 2 tablespoons = 1 egg white, and 3 tablespoons = 1 one whole egg. It can also be whipped to replace the eggs in meringues or mayonnaise.

8) Diabetes : Both dried and canned chickpeas have a low glycemic index and low glycemic load, and contain amylose, a resistant starch that digests slowly. These factors help to prevent sudden surges in blood sugar and insulin levels, which can improve overall blood sugar control in people with type 2 diabetes. 

9) Chickpea seeds have been used in traditional medicine as tonics, stimulants and aphrodisiacs.

10) Chickpeas and Bengal grams are used to make curries and are one of the most popular vegetarian foods in the Indian subcontinent.

11) In India, as well as in the Levant, unripe chickpeas are often picked out of the pod and eaten as a raw snack and the leaves are eaten as a leaf vegetable in salads. In India, desserts such as besan halwa and sweets such as mysore pak, besan barfi and laddu are made.

12) In some parts of the world, young chickpea leaves are consumed as cooked green vegetables. Especially in malnourished populations.

          - Chickpea leaves have a significantly higher mineral content than either cabbage leaves or spinach leaves.

13) Black Chickpeas can prevent anemia and boost up energy levels.

14) To remove the phlegm congestion, eat 1 bowl of roasted Kala Chana with a glass of hot milk before going to bed.

15) For Acne, Hyperpigmentation : Make thick paste of Chickpea flower with help of rose water (Gilad jal) and apply this on affected area. And wash it off within 15-20 min.  Or you can also turmeric in it.

           Click here for more information about Turmeric

16) Boiled leaves are applied to sprains and  dislocated bones. The leaf juice is stomachic  and  laxative. The seeds are stimulant, tonic,  aphrodisiac, antihelmi nthic and useful in  bronchitis and  biliousnesseed  powder is applied  as paste to rem ove lies and dandruff. Leaves are  useful in tooth stolling and stomach disorders. Young shoots are used for  ailments due to sunstroke.

17) cold potency of  chanaka make it  nourishing,  strength  promoting  and body growth promoting. It is a relatively inexpensive source of different  vitamins, minerals and several  bioactive compounds  (phytates,  phenolic compounds,  oligosaccharides,  enzyme inhibitors,  etc.)  that could help in lowering the chronic diseases.

18) For Pitta type of vomiting, associated with severe burning sensation, migrain, gastritis, water added with the chickpea flour or Gavedhuka- root or Guduchi – Tinospora cordifolia and kept to overnight can be given to the patient.

              Click here for more information about Gaduchi/gulvel

19) Chickpea soaked water which is exposed to cool moon rays in the night when consumed relieves pain due to pitta dosha.

20) Bengal gram powder is extensively used as body wash powder, face pack and many more.

Different forms and the indication of Channa

Imeage source : International Journal of Advanced Ayurveda , Yoga, Unani, Siddha and Homeopathy

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Reference : 

1) Nutrients.  Published online 2016 Nov 29.  PMCID: PMC5188421

2) Int J Mol Sci.  Published online 2019 May 29.  PMCID: PMC6600242

3) British Journal of Nutrition Vol. 108, S1, Pages S11-S26, August 2012 ; Annals of the New York Academy of Sciences; Volume 1392, Issue 1 p. 58-66

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5) J Food Sci Technol.  Published online 2016 Dec 8.  PMCID: PMC5336455

6) Charaka Samhita

7) International Journal of Advanced Ayurveda , Yoga, Unani, Siddha and Homeopathy, 2017, Volume 6, Issue 1, pp. 395-402 ; ISSN: 2320 – 0251

8) Harvard school of public health

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10) Bhavaprakasha Nighantu

11) Wikipedia

12) PUBMED

13) NCBI

14) Local tradition and knowledge

15) Imeage source : Google and pexels

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