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Roasted or Boiled Gram: Which Provides More Protein and Benefits?
Chickpeas or chana are vegetarian superfoods that have various health benefits- like better digestion, controlling blood sugar levels and aiding weight loss. However, many people get confused about which is better – roasted gram or boiled gram. Although both are good, boiled gram has better nutrition absorption and hence, you can choose as per your individual health needs. Read further to know in detail.
Chickpeas are rich sources of vitamins, minerals and fiber and provide many health benefits like weight management, improving digestion and reducing the risk of diseases.
Gram or chana is a staple of many dishes and is known for its nutty flavor and grainy texture. They are not only delicious but also come with many health benefits as chickpeas are rich in nutrition – becoming a popular choice among health conscious individuals.
Nutritional Profile of Chickpea or gram
According to experts, gram is a rich source of vitamins, minerals and fiber and offers many health benefits like weight management, improving digestion and reducing the risk of diseases. Moreover, they have very high protein content and hence, they make excellent replacements for meat in many vegetarian and vegan dishes.
With a moderate number of calories – 269 per cup, they’re also rich in manganese, copper and iron – all of which help your overall health and well-being.
Roasted vs Boiled Chickpeas
There are many ways in which you can consume gram, and the most common consumption methods include roasting and steaming. While both are popular methods and come with their own benefits – which one is better for your health?
Benefits of eating roasted gram
- You can either heat the chickpeas in a dry pan or oven/air fry them until they are golden brown and crisp. This process gives them a nutty taste and makes them easy to digest.
- roasted or roasted Chana is one of the best snacking options to feel full in the evening. These have the following benefits.
- Chickpeas retain their nutrients even after roasting and can fill you up – providing satiety from hunger and preventing you from overeating calorie-rich foods.
- Roasted gram has a low glycemic index – and hence, it does not cause a spike in blood sugar levels after consumption. This makes it a suitable food for people with diabetes.
Benefits of eating boiled gram
You can soak chickpeas in water overnight and then steam them the next morning, and toss them with spices and a little olive oil for breakfast, lunch or dinner.
- Boiled chickpeas help break down the phytic acid present in them – which otherwise hinders the absorption of nutrients. This enables the body to better absorb the essential vitamins and minerals present in gram.
- Boiled gram becomes softer and is better for people suffering from digestive problems, especially if they have difficulty digesting raw or unsoaked gram.
- The risk of developing kidney stones also reduces due to the low content of oxalate in boiled gram – which is responsible for the formation of kidney stones.
- Boiled gram is rich in dietary fiber – which is essential for maintaining a healthy digestive system, regulating blood sugar levels and aiding weight management.
So, which one is healthier?
According to nutritionists, both roasted and boiled gram are rich in nutrients and the preference will be based only on your individual needs and preferences. In fact, you can eat both of these on alternate days to increase your healthy eating options.
Alternatively, if you are looking for great snacking options, roasted gram is better, and if you want to increase your nutrients, choose boiled gram.
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