Eating healthier has become increasingly important, and one of the simplest ways to incorporate nutritious foods into our diet is by including wholesome snacks such as roasted gram. This nutrient-packed snack not only satisfies our taste buds but also offers a plethora of health benefits.

Roasted gram, or chickpeas, are not only a delicious snack, but they also possess many health benefits that you may not be aware of. Being a good source of fiber, protein, and essential nutrients, this versatile legume can be an excellent addition to anyone’s dietary regimen.

In this guide, I will explore 10 key advantages of including roasted gram in our diet that will make you want to stock up on this versatile food.

10 Health Benefits of Eating Roasted Gram

With its high fiber content, it helps improve digestion and prevent constipation. It has a low glycemic index which makes it an excellent choice for people with diabetes, as it aids in controlling blood sugar levels. This versatile food item is undoubtedly worth adding to our diet for its numerous health benefits, so let’s give it a try and make the most of it!

1) Boosts Energy Levels

One of the key benefits of eating roasted gram is its ability to boost energy levels. Roasted gram is packed with nutrients that contribute to enhanced energy and overall health. I’ll dive into the reasons why roasted gram can provide such benefits.

Roasted gram is rich in carbohydrates. Carbohydrates are the body’s primary source of energy, and including roasted gram in your diet can provide you with a steady supply of energy throughout the day. The complex carbs found in roasted gram are slow-digesting, which means that they provide a sustained release of energy rather than causing a sudden spike and crash.

Roasted gram also contains considerable amounts of protein. Protein is crucial for maintaining and building muscle mass, as well as providing energy when needed.

Here’s a breakdown of some key nutrients in roasted gram per 100 grams that help to maintain your energy level:

NutrientAmount per 100g
Vitamin B60.25mg (19% DV)
Iron6.24mg (35% DV)
Magnesium115mg (27% DV)

2) Boosts Digestive Health

One of the lesser-known benefits of eating roasted gram is its potential to boost digestive health. Roasted grams are an excellent source of dietary fiber, which plays a crucial role in maintaining a healthy digestive system. 

Here’s a breakdown of the fiber content in roasted gram:

Type of FiberPercentage in Roasted Gram
Soluble Fiber25-30%
Insoluble Fiber70-75%

Fiber in roasted gram can help prevent the occurrence of common digestive issues like bloating and gas by promoting healthy gut bacteria balance. As a great snack option, roasted gram can be easily incorporated into your daily diet, allowing you to enjoy its digestive benefits without much hassle.

However, it’s essential to note that individual responses to dietary fiber intake may vary. For some, a sudden increase in fiber consumption might cause temporary discomfort or bloating. To avoid this, it’s best to slowly introduce roasted gram into your diet, allowing your digestive system to adapt to the increased fiber intake.

3) Regulates Blood Sugar

When I first learned about the health benefits of roasted gram, I was impressed by how it can help regulate blood sugar. As someone interested in healthy eating and maintaining optimal bodily functions, I’m always on the lookout for foods that can offer significant benefits.

You may already have roasted gram that is high in fiber and has a low glycemic index. Together, these properties make it an excellent option for individuals with diabetes or those looking to maintain healthy blood sugar levels.

Here’s how roasted gram contributes to blood sugar regulation:

  • High fiber content: Roasted grams contain about 12.2 grams of fiber per 100 grams. This high fiber content can help slow down the absorption of sugars in the bloodstream, leading to a gradual increase in blood sugar levels instead of sudden spikes.
  • Low glycemic index: Roasted gram has a glycemic index of 28, which is considerably lower than most other legumes and grains. Foods with a low glycemic index release glucose into the bloodstream more slowly, preventing abrupt increases in blood sugar levels.

A high-fiber diet is important for people with diabetes or those looking to maintain healthy blood sugar levels. It’s essential since it slows down the absorption of sugar in the bloodstream. 

Here’s a quick comparison to give you an idea:

Food ItemFiber (grams per 100g)
Roasted Gram12

4) Helps in Weight Management

I’ve found that roasted gram can be a great addition to anyone looking to manage their weight. 

We all know that fiber is essential for healthy digestion, but it’s also a great way to control our appetite. Roasted grams are low in calories and high in fiber, making them an ideal addition to any weight loss diet plan. The high fiber content helps keep you feeling full for longer periods, preventing overeating and snacking.

Studies have shown that incorporating roasted grams into your diet can also help reduce body fat percentage. The high protein content helps maintain muscle mass while burning fat, making it a popular choice among fitness enthusiasts and athletes.

5) Reduces the Risk of Heart Diseases

Did you know that eating roasted gram can offer benefits for your heart health? It’s true!

Roasted grams contain heart-healthy nutrients such as potassium, magnesium, and folate that play a crucial role in reducing the risk of heart diseases. Potassium helps regulate blood pressure levels while magnesium helps maintain proper heart rhythm.

Folate is essential for maintaining healthy blood vessels by reducing homocysteine levels, an amino acid that damages artery walls when present at high concentrations. Including roasted grams as part of your daily diet can help prevent cardiovascular diseases such as heart attack and stroke.

6) Improves Digestion

Roasted grams are rich in dietary fiber that promotes bowel regularity and prevents constipation. Soluble fiber found in roasted gram also acts as prebiotics, supporting the growth of beneficial gut bacteria that aid in digestion.

The amino acid content of roasted grams also supports digestive function by promoting the production of digestive enzymes. Eating roasted grams regularly can improve overall digestive health and prevent gastrointestinal disorders such as bloating and diarrhea.

7) Boosts Immunity

Immune health is essential to keep diseases at bay. Roasted gram, being rich in antioxidants, vitamins, and minerals like zinc and iron, can help boost immunity. 

These nutrients help the body fight off infections and promote a healthy immune system. Zinc helps produce white blood cells that fight off infections while iron is crucial for the production of hemoglobin, which carries oxygen throughout the body. 

Moreover, roasted gram is also a great source of vitamin C. Vitamin C helps in improving immune function by boosting white blood cell production and helping these cells function more effectively. The fiber content of roasted gram also helps in keeping your gut healthy by promoting a diverse microbe population that strengthens the immune system.

8) Lowers Cholesterol Levels

Cholesterol is a waxy substance that is produced naturally by the human body. While it’s necessary for various bodily functions such as the production of hormones and vitamin D, having too much cholesterol can increase your risk of heart disease. There are two types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). 

LDL is often referred to as “bad” cholesterol because it can build up in the arteries, increasing your risk of heart attack and stroke. On the other hand, HDL is considered “good” cholesterol because it helps remove excess LDL from your bloodstream. 

It’s important to note that while incorporating roasted gram into your diet may help lower LDL levels, it should be done in conjunction with other heart-healthy practices such as regular exercise and a balanced diet. If you have high cholesterol, it’s always best to consult with your doctor before making any significant changes to your diet or lifestyle.

9) Enhances Bone and Muscle Strength

Consuming adequate amounts of calcium can help prevent conditions such as osteoporosis and other age-related bone degeneration issues. Since our body continually needs calcium, incorporating roasted gram into our diet supplies us with this essential mineral. Consuming a 100g serving of roasted gram provides around 202 mg of calcium, approximately 20% of the recommended daily intake.

In addition, roasted gram contains a good amount of phosphorus. As a key component in the formation and maintenance of bones and teeth, this mineral works alongside calcium to strengthen and protect our skeletal structure. 

NutrientAmount per 100g
Calcium202 mg
Phosphorus318 mg

As the building blocks of muscles, proteins are critical for muscle growth and repair. Including protein-rich foods like roasted gram in a balanced diet can help maintain and increase muscle mass – an essential consideration for athletes and fitness enthusiasts. A 100g serving of roasted gram contains around 22g of protein, providing a substantial portion of the daily recommended intake.

10) Good for Skin and Hair Health

Roasted gram is rich in antioxidants such as vitamin C, zinc, selenium, iron, copper, manganese all of which play a significant role in maintaining healthy skin. 

These nutrients protect the skin from free radical damage caused by environmental pollutants such as UV rays, reduce inflammation and promote collagen production. 

Collagen is a protein that provides strength and elasticity to the skin, and consuming roasted gram can provide the nutrients necessary for promoting healthy skin. 


Can we eat roasted gram daily?

Yes, you can eat roasted gram daily as it is a healthy snack option packed with nutrients. However, consume it in moderation to avoid excessive calorie intake.

Is roasted gram heavy to digest?

Roasted gram is not particularly heavy to digest, but individual tolerance may vary. If you have a sensitive digestive system, it’s better to consume smaller amounts initially and assess your body’s reaction.

How much protein is in 50 grams of roasted gram?

In 50 grams of roasted gram, there is approximately 9-10 grams of protein, making it a good source of plant-based protein.


Roasted gram has been used for centuries as a nutritious snack in the Indian subcontinent and middle east. It is a highly beneficial food that provides various health benefits such as managing diabetes, improving heart health, promoting digestive health, supporting weight loss efforts, and providing essential nutrients for healthy skin and hair. 

Incorporating roasted gram into your daily diet does not replace any medical treatment or medication prescribed by your doctor. With its impressive nutritional profile and numerous health benefits, incorporating roasted gram into your daily diet can be an easy way to improve your overall well-being.