You most likely had chana masala hundreds of times – with roti, phulka, poori, bhatura, or naan. And if you haven’t, then you have missed out on an orgy of flavors and the wholesomeness of a healthy curry.
Chana or chickpeas are full of fiber, high in vitamins and minerals, and have numerous health benefits. Including chickpeas in your diabetes diet plan is not only a good idea, it is having tasty, healthy food with a low glycemic index of 28 (chickpeas).
Benefits of chickpeas in diabetic diet
- Chickpeas, with their high protein content, are a great source of plant-based protein for people with diabetes
- With a low glycemic index, consumption of chickpeas leads to lower postprandial sugar levels when compared to other meals
- With no fat and cholesterol, and high amounts of fiber, chickpeas are good for heart health and hence a must in a diabetic diet
- Having low amounts of sodium and good amounts of potassium, chickpeas are helpful in reducing blood pressure
- Containing numerous minerals and vitamins, chickpeas are great for bone health, reduce inflammation, and reduce the risk of cancer
Calories in chana masala (100 gm.)
| Calories | 109.74 Kcal |
| Protein | 4.65 gm. |
| Fat | 4.25 gm. |
| Saturated Fat | 0.11 gm. |
| Carbohydrates | 12.68 gm. |
| Fiber | 5.34 gm. |
| Sodium | 7.96 mg. |
| Calcium | 38.29 mg. |
| Iron | 1.78 mg. |
| Zinc | 0.84 mg. |
| Potassium | 309.46 mg. |
Vitamins in chana masala (100 gm.)
| Vitamin B2 | 0.06 mg. |
| Vitamin B6 | 0.12 mg. |
| Vitamin B9 | 52.55 μg. |
| Vitamin C | 5.59 mg. |
| Vitamin D2 | 0.84 μg. |
| Carotenoids | 289.14 μg. |
Things to watch out for
- Legumes like chickpeas are not easy to digest and so they can cause gastric discomfort
- Due to its high potassium content, people taking beta blockers, or having kidney issues should consume chickpeas in moderation
- Consult a diabetes doctor or a dietician to know how much chickpeas you can include in your daily diabetes diet plan.
