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how much protein in 100 gm of chana - #38334
I am really trying to figure out my protein intake and I've been hearing lots about chana lately, particularly how much protein in 100 gm of chana is actually there. I got really into cooking when my health took a dip, and chana has become a staple in my diet. Just the other day, I made a huge pot of chana curry, and I could swear it was packed full of goodness, but I'm confused about the numbers. I read online that there’s, like, a ton of protein in chana, but then I see different figures everywhere! Some say it’s around 20 grams, others say less. What’s the real deal? If I eat 100 gm of cooked chana, will I get enough protein to help my muscle recovery after my workouts? I kinda feel lost trying to balance protein with my vegetarian lifestyle. I really don’t want to neglect my needs, especially since I recently started lifting weights again after a long break. Also, does the way you cook chana change how much protein you get, or is it mainly the raw stuff that matters? I really thought legumes were my saviors, but now I'm doubting if I’m actually getting enough protein in. Any help would be super helpful! 🤔
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In 100 grams of raw chana, also known as chickpeas, there is around 19 grams of protein. This makes chana a great source of protein, especially for those on a vegetarian or vegan diet. When chana is cooked, the protein content appears to decrease due to absorption of water, resulting in weight gain. Therefore, 100 grams of cooked chana typically contains around 8-9 grams of protein, not as much as the raw form but still quite beneficial as part of a balanced diet.
For someone who’s getting back into weightlifting, protein is essential, but remember that it’s not just about quantity but also quality and variety in protein sources. While chana is valuable, balancing it with other sources like lentils, beans, tofu, paneer, or quinoa can be more effective in meeting your dietary needs.
Cooking chana doesn’t significantly alter the protein content itself, although it makes the proteins more digestible and usable by our bodies. The method of cooking, whether boiling, steaming, or pressure cooking, won’t dramatically change the protein levels but may impact other nutrients. This is especially true if cooked with certain spices that might enhance digestion, following Ayurvedic principles. For instance, adding cumin or hing (asafoetida) can help reduce any gas formation and improve digestive comfort as they can kindle agni (digestive fire).
To optimize muscle recovery, consider timing your meals and protein intake around workouts. Eating a protein-rich meal or snack within 30 to 60 mins post-workout can be more effective for muscle repair and recovery. Also, balance your macronutrients by including healthy fats and complex carbohydrates, which are also vital for recovery and overall energy.
If you’re worried about getting enough protein through diet alone, track your intake with an app or a nutritionist’s help. But generally, with awareness and planning, a vegetarian diet rich in variety can provide sufficient protein for muscle recovery and growth. It’s about knowing not just how much protein is in each food but how well you’re combining these foods to meet your body’s unique needs.
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