Finding everyday food that can boost your energy, improve digestion, and even help with weight loss—all without fancy ingredients or expensive diets? If you wake up feeling low on energy or struggle with bloating, weak immunity, or slow metabolism, consider the significance of the benefits of eating chana on an empty stomach!
Many people are searching for natural, home-based ways to kickstart their mornings the healthy way. That’s where chana, or chickpeas, comes in—especially when eaten first thing in the morning. This legume offers high fibre, plant-based protein, iron, and vitamins that your body craves after a night of fasting. Whether you soak it overnight or eat it slightly roasted, the benefits of eating chana on an empty stomach are surprisingly powerful.
In this blog, we’ll explore the top benefits of eating chana on an empty stomach, so you can make your mornings more nourishing, naturally. Let’s begin!
Table Of Contents
1. What Are The Benefits Of Eating Black Chana Early Morning? 9 Advantages
2. What Happens If I Eat Chana Every Day? Considerations
3. Is Black Chana Hot Or Cold?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
What Are The Benefits Of Eating Black Chana Early Morning? 9 Advantages
These are the often-noticed benefits of eating chana on an empty stomach for holistic wellness:
1. Boosts Digestive Health Naturally
Eating soaked black chana in the morning adds a healthy dose of fibre to your gut. This helps move waste smoothly, prevents constipation, and eases acidity or indigestion. It cleanses your system by removing toxins and reducing pressure on the digestive organs. For better results, sprinkle some jeera and ginger powder over the soaked chana and sip the water along with it.
These Indian snacks for a gluten free diet are known in Ayurveda to balance gut function. It also supports the growth of good bacteria in the intestines, promoting long-term digestive health. Over time, this routine keeps your stomach light and active throughout the day.
2. Filled With Natural Plant Power
Black chana is full of powerful plant compounds called phytochemicals, like flavonoids, amino acids, iron, and phosphate. These natural antioxidants protect your body against harmful free radicals and lower the risk of certain cancers. Starting your day with this nutrient-packed legume helps build your body’s defence over time.
It strengthens your immunity from within and reduces cellular damage caused by daily stress, especially as foods for post-workout recovery. The amino acids also support tissue repair and muscle strength. Adding black chana to your morning routine gives your body a strong foundation for overall well-being.
3. Protects & Strengthens Your Heart
Black chana supports heart health by improving blood flow and reducing artery-clogging. Thanks to antioxidants like anthocyanins and minerals like magnesium and folate, it helps prevent plaque buildup, atherosclerosis, and clots. Making it a regular part of your diet helps keep your cardiovascular system strong and healthy.
These nutrients also regulate blood pressure and maintain a normal heartbeat rhythm. Its anti-inflammatory properties reduce the risk of heart-related diseases. A consistent intake helps your heart function smoothly with better oxygen supply to the body.
4. Helps You Manage Weight Effectively
Soaked kala chana keeps you full for hours, which helps reduce snacking and overeating. These healthy foods for weight loss are rich in fibre content, boost digestion and support healthy bowel movements. It also helps burn fat better by supporting metabolism. Drinking water boiled with chana is a traditional trick to curb hunger and cut calories naturally.
It improves fat breakdown in the liver and supports a clean gut. The protein in chana also helps build lean muscle, which supports weight loss. It’s a smart addition for anyone trying to manage or reduce weight without extreme diets.
Try ToneOp Care's raw, unroasted Sunflower Seeds and Pumpkin Seeds products as a nutritious snack with balanced nutrients that give enough protein to support your body and keep you energised without the excess calories.
5. Supports Stronger Hair & Scalp Health
Black chana is a rich source of protein, zinc, and vitamin B6—all essential for hair growth and strength. It helps nourish the roots and reduce hair fall while promoting thickness. Its manganese content helps prevent premature greying and pigmentation issues.
It also improves blood flow to the scalp, which boosts hair follicle health. The nutrients help repair weak or damaged strands, giving your hair a natural shine. Over time, consistent chana intake can slow down age-related hair problems.
6. Provides Long-Lasting Energy
Soaked black chana gives a slow and steady release of energy, keeping you active all day. It's complex carbs that fuel your body without sudden spikes or crashes. Regular intake makes you feel stronger and fights off tiredness, especially helpful during long mornings or physical activity.
The iron and magnesium in chana also support oxygen flow to your muscles. This makes it an ideal pre-workout snack for sustained strength. It helps you stay alert, focused, and less fatigued through the day’s tasks.
Try ToneOp Fit's Balanced Diet Weight Loss Plan, which emphasises whole foods like fruits, fresh vegetables and seeds, plus high-protein, low-carb food choices for sustainable weight loss. The plan features a personalised diet, and access to over 40,000 healthy weight loss recipes allows you to enjoy many delicious meals.
7. Improves Iron Levels & Fights Anaemia
This legume is an excellent iron-rich food for vegetarians. Eating it in the morning helps boost haemoglobin, making it ideal for those with anaemia or low energy. It’s also a natural iron source for pregnant or breastfeeding women to support blood health without supplements.
Iron supports healthy red blood cell production, improving oxygen delivery to tissues. It also reduces symptoms like weakness, dizziness, or cold hands and feet. Including soaked chana daily is a simple, safe way to meet your iron needs.
8. Keeps Blood Sugar Under Control
Kala chana has a low glycaemic index (28), which helps slow down the absorption of sugar in the blood. It's high fibre and the best complex carbs make it perfect for managing diabetes or insulin resistance as the best breakfast meal. It also reduces hunger pangs and keeps you satisfied longer, preventing sudden blood sugar spikes.
The gradual digestion of carbs ensures steady energy throughout the morning. It helps improve insulin sensitivity and supports better glucose metabolism. For people with or at risk of type 2 diabetes, it’s a healthy, protective food.
9. Balances Cholesterol Levels Effectively
The soluble fibre in black chana traps bile acids and prevents them from being absorbed into the body. This helps reduce LDL or “bad” cholesterol and overall triglyceride levels. Just 3/4 cup of soaked chana daily can make a big difference in maintaining heart-friendly cholesterol balance.
The fibre also promotes the removal of fats through digestion. It supports the liver in breaking down cholesterol more efficiently. Over time, regular intake can contribute to a better lipid profile and a lower risk of cardiovascular disease.
Also Read: 10 Benefits Of Eating Fruits On An Empty Stomach
What Happens If I Eat Chana Every Day? Considerations
For healthier daily intake and timing, aim for around 100 grams (about 1/2 cup) of soaked chana. While it can be enjoyed as a snack or part of any meal, consuming soaked chana in the morning is often considered best.
This timing allows you to maximise its nutritional benefits and provides a sustained energy release throughout the day, thanks to its protein and fibre content, which can also help manage blood sugar and appetite. Including healthier food swaps, like soaked chana, into your breakfast routine, perhaps added to dishes like upma or eggs, is a preferred way to start your day on a healthy note.
Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss
Is Black Chana Hot Or Cold?
According to Ayurveda, black chana is considered to have a cooling potency (Shita Virya). This means it's often recommended to help balance the body, especially when there's an excess of heat (Pitta dosha). While it's also said to balance Kapha dosha, it might slightly increase Vata dosha due to its dry nature. So, in terms of its energetic effect on the body as per Ayurvedic principles, black chana is categorised as cooling.
Also Read: Is Eating Banana On An Empty Stomach Healthy
Expert’s Advice
As an expert, I propose that you soak black chana overnight and then eat a handful of the soaked chickpeas in the morning when they are tender. Also, avoid overeating, as it can cause diarrhoea. Consuming these every morning will improve your general health, as previously indicated. If you do not want to soak them, you can boil, dry roast, or deep fry them as you choose.
Health Expert
Lavina Chauhan
The Final Say
So, eating chana first thing in the morning can be really good for you. Because it has lots of protein and fibre, it can help you feel full and maybe even lose some weight. It also helps keep your blood sugar steady. Plus, all the good stuff inside chana gives you energy, helps your tummy, and is good for your heart. Embracing the benefits of eating chana on an empty stomach is an easy way to kickstart your day with a nutritious punch. It's a simple habit that can contribute significantly to your well-being over time.
FAQs
1. What is the best time to eat chana?
The best time to eat chana is generally in the morning or during the day. Eating it for breakfast or lunch can give you energy for the day.
2. Is chana heavy to digest?
Chana can be a bit heavy to digest for some people because it has a lot of fibre. Soaking or cooking it well can make it easier on your stomach.
3. How much soaked chana do I eat daily?
A good amount to eat daily is about a handful of soaked chana, or around half a cup of cooked chana. This gives you the benefits without eating too much.
References
- https://www.herzindagi.com/diet-nutrition/soaked-black-chana-benefits-iron-protein-improves-digestion-wnine-loss-article-159762?login=true
- https://bebodywise.com/blog/benefits-of-chana/
- https://prorganiq.com/blogs/new/8-benefits-of-eating-soaked-kala-chana-in-morning?srsltid=AfmBOopdDcs-6sP9BG8RFLrpVnK22VH62KUC_8HvUYvslLxTIsunTZMy
- https://navbharattimes.indiatimes.com/lifestyle/health/health-benefits-of-eating-soaked-black-chickpeas-kala-chana-in-morning/articleshow/74146754.cms?story=8
- https://www.u-turn.in/blog/posts/5-benefits-of-eating-overnight-soaked-kala-chana-e?srsltid=AfmBOor9GyONqmdwksVMigL8fKN8Hu-NA-rRQjMH-I7c4mblAu1QG6M3
- https://www.healthshots.com/healthy-eating/superfoods/benefits-of-chana-why-you-need-to-eat-soaked-chana-daily/
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform with ToneOp.
