Black Chickpeas (Kala Chana) During Pregnancy - Health Benefits, Side Effects, And Healthy Recipes
Black Chickpeas are a legume packed with nutrients such as protein, iron, fiber, and carbohydrates. They're a great source of vitamins such as vitamin B6, C, folate, and niacin, and minerals such as iron, copper, and phosphorus. Black chickpeas are also known as Bengal Beans.
Health Benefits of Black Chickpeas During Pregnancy
Black Chickpeas provide a wide range of health benefits during pregnancy. Some of the wonderful health benefits of black chickpeas during pregnancy are:
1. Healthy Digestive Tract
Fiber is an essential part of a healthy pregnancy diet. Bengal gram contains both soluble and insoluble fiber. The high fiber content of black chickpeas helps prevent constipation, improves digestion, and aids in the proper functioning of the digestive system.
2. Rich in Iron
Black chickpeas help to reduce the risk of developing anemia due to their high iron content. Iron plays a vital role in producing hemoglobin, a substance in red blood cells that delivers oxygen from the lungs to the body's tissues. Iron deficiency during pregnancy can cause anemia leading to other health complications such as tiredness, fatigue, dizziness, shortness of breath, or rapid heartbeat.
In addition, if anemia is left untreated, it can lead to several complications such as preterm or low birth weight baby, postpartum depression, a baby with anemia, or a blood transfusion. To avoid all such complications, you must take an iron-rich diet throughout pregnancy.
3. Great Source of Protein
Black chickpeas are an excellent source of protein that plays a significant role in a healthy pregnancy. Suppose you're a vegetarian and are worried about your protein intake during pregnancy. In that case, black chickpeas can be a great addition to your pregnancy diet as they're rich in protein and help fulfill your protein requirements. The high protein content of black chickpeas also helps to boost your energy levels during pregnancy.
4. Healthy Snack
The high fiber content and low glycemic index of black chickpeas make them a good food choice during pregnancy. In addition, black chickpeas are gluten-free, low in fat, and rich in vitamins and minerals, which make them a healthy addition to the pregnancy diet.
5. Prevent Birth Defects
Black chickpeas contain folate, essential to prevent congenital disabilities in babies.
6. Healthy Weight Gain
They contain both soluble and insoluble fiber. The soluble fiber content of black chickpeas helps improve digestion and lowers blood sugar levels, while insoluble fiber softens the stools and regulates bowel movements. The high fiber content of chickpeas helps you to keep full for a longer time and prevents you from overeating and bingeing on unhealthy foods. Hence it helps you to gain a healthy weight during pregnancy.
7. Prevent Osteoporosis
They contain phytonutrients such as saponins which works as an antioxidant and help to prevent osteoporosis.
8. Improves Cardiovascular Health
Black chickpeas contain phytonutrients, antioxidants, anthocyanins, cyanidin, and ALA. All these nutrients help to keep your blood vessels healthy so that blood can pass and circulate easily. So, regular consumption of black chickpeas helps to improve cardiovascular health.
9. Maintain Cholesterol Level
Black chickpeas contain soluble fiber, which helps to bind the bile acid and prevent it from being absorbed by your body, reducing cholesterol levels.
10. Reduces the Risk of Cancer
Black chickpeas contain phytonutrients and antioxidants, which help in reducing the risk of colon and breast cancer.
11. Maintain Electrolyte Levels
Black Chickpeas contain potassium and magnesium. Both of these minerals help to maintain electrolyte levels in your body thereby regulating blood pressure levels.
12. Good for Hair and Skin
The high protein content of black chickpeas helps to strengthen your hair follicles and promote hair growth. In addition, black chickpeas contain vitamins A, C, B6, zinc, copper, and selenium. All these nutrients play a crucial role in improving hair and skin health.
Nutritional Value of Black Chickpeas
The nutritional value of 100 g of raw chickpeas is:
| Calories |
378 kcal |
| Carbohydrates |
62.95 g |
| Fats |
6.04 g |
| Protein |
20.47 g |
| Cholesterol |
0 mg |
| Dietary Fiber |
12.2 g |
| Vitamin A |
67 IU |
| Vitamin B1 (Thiamin) |
0.477 mg |
| Vitamin B2 (Riboflavin) |
0.212 mg |
| Vitamin B3 (Niacin) |
1.541 mg |
| Vitamin B6 (Pyridoxine) |
0.535 mg |
| Vitamin B9 (Folate) |
557 µg |
| Vitamin C |
4 mg |
| Sodium |
24 mg |
| Potassium |
718 mg |
| Calcium |
57 mg |
| Iron |
4.31 mg |
| Copper |
0.656 mg |
| Magnesium |
79 mg |
| Phosphorus |
252 mg |
| Zinc |
2.76 mg |
Side Effects of eating Black Chickpeas during pregnancy
Black chickpeas are good to consume during pregnancy if eaten in limited quantities. However, overeating them can cause some side effects too. Some of the possible side effects caused due to overconsumption of black chickpeas are:
1. Black chickpeas contain high fiber which may cause bloating, flatulence, cramps, or diarrhea if you eat them in excess amounts.
2. Avoid eating black chickpeas if you're allergic to legumes.
3. They may contain toxins on their surface, so wash them thoroughly and cook them properly.
4. Don't eat raw black chickpeas, as it may cause bloating, stomach gas, or digestion-related issues.
Ways to include Chickpeas in Pregnancy Diet
Here are some of the easy and simple ways to include Black Chickpeas in your pregnancy diet:
1. Black Chickpea Soup
Cut some veggies such as carrots, beans, or any other veggies of your choice and pressure cook them along with black chickpeas, and your flavorful soup is ready.
2. Healthy Snack
Boil black chickpeas and add onion, tomato, salt, and black pepper to make a healthy snack.
4. Several Dishes
You can make several dishes, such as hummus, curry, stews, or falafel with black chickpeas.
Frequently Asked Questions (FAQs)
1. Can I eat black chickpeas during pregnancy?
Black chickpeas are a rich source of protein and iron. In addition, they help to prevent anemia and boost your energy levels during pregnancy. So, it's good to have them while pregnant in limited quantities.
2. Is it bad to eat too many black chickpeas?
Excess consumption of anything harms your health; the same applies to black chickpeas. If you've them in excess, they can cause diarrhea, flatulence, cramps, and bloating.
3. Is it ok to eat black chana during pregnancy?
Yes, black chana is safe to consume during pregnancy if they're well cooked, and you eat them in limited quantities. They're a good source of many essential nutrients that are required for a healthy pregnancy. They're an excellent source of iron and particularly beneficial for pregnant women, lactating women, and growing children.
Black Chickpeas are power-packed with essential vitamins and minerals that play a significant role in maintaining maternal health as well as in the overall development of the fetus. They're highly nutritious which is gluten-free as well. Consult your doctor before including black chickpeas in your pregnancy diet.
Also, read other 'pregnancy-related articles:
Disclaimer: This content is intended for general information only and should not be used as the basis of patient treatment. The given content is not intended to be a substitute for professional medical advice, treatment, or any diagnosis. Always consult a doctor for more information. Our website doesn't claim responsibility for this information.
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