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Roasted chana is a timeless, nutritious, and a guilt-free option in a world full of sugar loaded snacks. It is packed with protein, fiber, and an impressive nutrient profile.  Long before protein bars and energy drinks existed, Indian soldiers and wrestlers used to eat roasted chana during battles and training. It gave them energy, didn’t spoil easily, and didn’t need cooking. Even today, one of the lesser-known health benefits of chana is that it works like a natural energy bar. If you’re looking for better digestion, weight loss, or a natural source of energy, the health benefits of chana make it a smart and wholesome addition to your diet. What is Roasted Chana? A Quick Overview Roasted chana which is also called bhuna chana or roasted black gram, is made by roasting whole chickpeas (desi variety) until crisp. It's a popular Indian snack, often consumed plain or paired with jaggery for a balanced energy boost. Unlike deep-fried snacks, roasted chana is dry-roasted, retaining its nutritional integrity while being low in calories. This makes it ideal for those seeking a healthy snacking option that doesn’t compromise on taste or crunch. One of the  advantages of roasted chana is its allergen friendly nature. It's nut free yet crunchy which makes it perfect for those with allergies.   Top Roasted Chana Health Benefits Backed by Science Here are some health benefits and advantages of roasted chana that you need to know-:  High in Protein & Fiber: Every handful offers a protein-fiber combo that keeps you full for longer and erases unhealthy cravings. Supports Gut Health: Roasted chana is one of the few snacks that naturally contain resistant starch. Diabetes-Friendly: With a low glycemic index, it causes zero sugar spikes, which makes it ideal for people with diabetes or insulin resistance. Heart Health Boost: Roasted chana may help reduce bad cholesterol by blocking its absorption in the body. Mood Enhancer: It contains tryptophan, an amino acid that helps in the production of serotonin which is also known as the feel good hormone. Improves Hair Strength: One often-overlooked benefit of roasted chana is its impact on hair health. Nutrients like zinc and B-vitamins found in roasted chana support stronger hair roots and help reduce hair fall. That’s one of the key roasted chana benefits for hair when added to your daily diet. Improves Skin Quality: Roasted chana provides a natural boost to your skin with its rich content of antioxidants, protein, and essential nutrients. Among the many roasted chana benefits for skin is its ability to enhance glow, improve texture, and support overall skin health. Roasted Chana Benefits for Male Health Here are some of the health benefits of chana for men-: The protein content supports muscle repair and growth which is perfect for post-workout recovery. Its high zinc and iron content plays a role in testosterone production and improved circulation. The fiber slows digestion, keeping hunger at bay—ideal for men trying to reduce belly fat or improve metabolism. Benefits of eating chana on an empty stomach? For men, it’s a great way to start the day strong, promoting healthy metabolism. Roasted Chana Benefits for Female Health Roasted chana is a super snack for women, especially due to its role in hormonal balance-: Women, especially during menstruation or pregnancy, benefit from its non-heme iron. Consuming roasted chana with vitamin C helps the body absorb it more efficiently. The plant-based proteins support hormonal balance, especially for women with PCOS or thyroid concerns. Rich in zinc, antioxidants, and essential amino acids, roasted chana benefits for skin include improved collagen production and reduced acne. Its nutrients also strengthen hair follicles. One of the benefits of eating chana on an empty stomach for women is better digestion and energy levels throughout the day. It keeps you full longer, helps control cravings, and even supports weight management. Other Health Benefits of Roasted Chana Due to its low calorie and high satiety score, it is a great addition to weight loss diets. Ancient Ayurvedic texts mention “Chanaka” as a detoxifier that helps balance Kapha and reduce fat accumulation. Though it offers a similar crunch, roasted chana is not a nut but a legume. This makes it safer for people with nut allergies. One of the less mentioned roasted chana benefits for hair lies in its support for melanin production. While this was briefly mentioned earlier, it’s especially interesting in the context of food based approaches to delaying early greying. Melanin not only gives hair its color but also plays a role in protecting it from early greying. Regularly including roasted chana in your diet can be a simple, natural way to nourish your hair. Best Ways to Consume Roasted Chana for Maximum Benefit One of the underrated advantages of roasted chana is how easily it blends into other dishes without losing its health value. Here's how to get the most out of roasted chana-:  Eating it on an empty stomach in the morning boosts digestion, and kickstarts your metabolism. Pairing it with jaggery is a traditional energy booster that also provides iron and natural sweetness. Crushed roasted chana adds protein, fiber, and crunch to salads or soups. Try Svasthyaa’s Chana Jor, the world’s best chana jor, which is clean and palm oil free. With Lemon Water or Amla Juice: This boosts iron absorption and adds a refreshing twist. One of the underrated advantages of roasted chana is how easily it blends into other dishes without losing its health value. Final Thoughts: Should You Add Roasted Chana to Your Diet? Nowadays, in a world filled with complicated health trends and overpriced foods, roasted chana is refreshingly simple. It’s one of those rare snacks that checks all the boxes. Beyond the many health benefits of chana, there's something reassuring about eating what generations before us trusted to stay strong and active. Whether you're having it mid-day or mix it into your evening mix, roasted chana quietly does its job which is supporting your gut, mood and more. And with clean-label options like Svasthyaa’s Chana Jor, you don’t have to have second thoughts about what’s going into your body!   FAQs What are the benefits of eating chana empty stomach? Eating roasted chana on an empty stomach promotes digestion, provides lasting energy, and supports weight loss. It’s also an effective way to control blood sugar levels early in the day. How much roasted chana to eat daily? A daily intake of 30–50 grams (a small bowl) is sufficient to enjoy the health benefits without overloading on calories. How much roasted chana to eat daily for weight loss? Stick to 30 grams per day, preferably mid-morning or as an evening snack. Pair it with water or lemon juice to feel full longer and avoid overeating.  

The Palm tree oil which is only grown in the tropics produces a high quality oil which is primarily used for cooking in developing countries. It’s widely used in snacks, baked goods, cosmetics, and even soaps. In fact, more than half of the packaged foods in supermarkets contain palm oil. While it has some benefits, many health experts and environmentalists have raised concerns about palm oil health risks. On one hand palm oil is reported to provide several health benefits and on the other, it may pose risk to heart health. Is palm oil good for health, or should we avoid it completely? Let’s explore both sides!    What is Palm Oil and Why is it Controversial? It is an edible vegetable oil made from the fruit of oil palm trees mainly grown in Indonesia and Malaysia. The scientific name is Elaeis guineensis. There are two main types: Crude palm oil (from the fruit’s flesh) Palm kernel oil (from the seed inside) Here are the two major reasons why palm oil is controversial  Health Risks: It’s high in saturated fats that may lead to heart problems. Environmental damage: Huge areas of rainforest are cleared for palm plantations. This leads to the loss of wildlife, more carbon emissions, and even human-wildlife conflict.   The Palm Oil Health Debate The use of palm oil in food has sparked growing health concerns worldwide. While it's popular for its affordability and long shelf life, many are questioning whether the risks outweigh the benefits. Palm oil is found in a wide range of processed foods—biscuits, chocolates, instant noodles, and snacks—making up nearly 75% of global production. Food brands love it for its ability to enhance flavor, texture, and shelf life. But its widespread use comes with serious concerns. Palm oil health dangers identified in studies include: Increased risk of high cholesterol Chronic inflammation Potential links to cancer Major brands like Nestlé have even faced backlash for including palm oil in baby food and processed products. The debate continues—is palm oil doing more harm than good?   Palm Oil’s Nutritional Profile: The Good and the Bad The Good About Palm Oil: 1. It contains Vitamin E and antioxidants and also offers quick energy and helps absorb fat-soluble vitamins (A, D, E, and K). 2. It also has a lower percentage of saturated fat than coconut oil or butter. The Bad About Palm Oil: 1.About 44% of palm oil is saturated fat, which may raise LDL (bad) cholesterol. Highly processed palm oil can contain trans fats. 2.The health effects also depend on how the oil is refined and consumed. So, while not all palm oil is harmful, processed and excessive use can pose palm oil health risks.   Palm Oil Health Risks: Why is Palm Oil Bad? Here are reasons of why sometimes palm oil is not good for your health and the health risks it imposes: Increased Risk of Heart Disease: Regular consumption of palm oil can harden and thicken arteries, raising the risk of strokes and heart attacks. Triggers Inflammation: Its high saturated fat content can lead to chronic, body-wide inflammation—especially when consumed frequently in processed foods. Potential Cancer Risk: When heated at high temperatures, palm oil can release harmful compounds. Studies show it contains around 34% saturated fat—more than double that of olive oil. Digestive Discomfort: Some people experience bloating or gut discomfort after eating snacks made with refined palm oil. So, why is palm oil bad afterall? It’s mostly due to how it’s refined and the amount we consume on a regular basis.   Should You Avoid Palm Oil? Healthier Alternatives Palm oil isn’t necessarily poison, but moderation is key. If you already have high cholesterol or heart problems, it’s best to reduce or avoid it. Healthier alternatives of palm include: • Olive oil which is great for salads and light cooking. • Canola oil which is low in saturated fats. • Coconut oil which is natural but still high in saturated fat ; use sparingly as it still carries risks similar to palm oil if used excessively as a substitute. • Avocado oil which is rich in healthy fats and antioxidants. Before buying anything, watch out for hidden labels like “vegetable oil,” “palm kernel,” “palmitic acid,” or “glyceryl stearate". These often mean palm oil is present. The Rise of Palm Oil-Free Snacks As people become more aware of palm oil health dangers, many brands are switching to palm oil-free snacks. According to a recent report, snacks without palm oil sales have grown from 0.1% to 2.4% in just five years. At Svasthyaa Organics, we take your health seriously—which is why we’ve eliminated palm oil from all our products. We’re proud to offer 100% palm oil free snacks, including: World’s Best Chana Jor High Protein Moong Jor High Fibre Millet Mix High Protein Gluten Free Khakhras All our snacks are low-GI, easy to digest, and designed to provide sustained energy throughout the day.   Conclusion: Is Palm Oil Good or Bad for Health? Palm oil is not entirely bad. In its unrefined form and small quantities, it can be part of a balanced diet. But most of the palm oil we consume is heavily processed and overused in fast food, packaged snacks, and baked goods. To reduce palm oil health dangers, avoid overconsumption, read ingredient labels, and explore healthier snack options. Making small changes can lead to big benefits, for both your body and the planet. Choose  snacks without palm oil from our website www.svasthyaa.com. Remember, small changes can lead to big benefits.   FAQs 1. Is palm oil good for you? In moderation, unrefined palm oil has some nutrients however refined versions of it are less healthy. 2. Is palm oil cancerous? Some studies suggest that heating palm oil at high temperatures can form cancer-causing compounds. 3. Is palm oil inflammatory? Yes, overconsumption,  especially of processed palm oil, can increase inflammation. 4. Can palm oil cause a heart attack? High intake of saturated fats, including palm oil, may pose heart attack risks.  

Evening snacking often gets a bad reputation, especially when it's associated with unhealthy choices that contribute to weight gain. However, healthy evening snacks can play a crucial role in maintaining a balanced diet and even aiding in weight loss. Choosing the right snacks at the right time helps curb hunger, stabilize blood sugar levels, and provide essential nutrients to keep you energized throughout the evening. Why Evening Snacking Can Be Healthy The key to making evening snacks work for you is choosing nutrient-dense options that don’t derail your health goals. Many people snack in the evening because their energy levels dip, making them crave comfort foods. But healthy evening snacks help prevent overeating at dinner and curb late-night cravings. They stabilize blood sugar levels and provide a steady release of energy, keeping you full without excess calorie consumption. Balanced snacks with protein, fiber, and healthy fats help keep you satisfied and prevent reaching for unhealthy, high-calorie foods. They also support muscle recovery if you've been active during the day. Avoid processed snacks high in sugar, as they cause blood sugar spikes and crashes, leading to more hunger. With moderation, healthy evening snacks can aid in weight management and prevent binge-eating. Best Healthy Evening Snacks to Keep You Full When selecting evening snacks, aim for filling options that are light on calories but offer nutritional value. Here are some vegan and gluten-free options: Coconut Yogurt with Berries: A dairy-free, gluten-free alternative packed with healthy fats. Top with fresh berries for added fiber and antioxidants. Choose coconut yogurt without added sugar for the healthiest option Apple Slices with Almond Butter: Apples are rich in fiber, promoting digestion and fullness. Pair with almond butter for protein and healthy fats that balance blood sugar and prevent cravings. Carrot Sticks and Guacamole: A satisfying snack combining the crunchy texture of carrots with creamy guacamole, which is high in healthy fats and fiber. Chickpea Salad on Cucumber Slices: A refreshing chickpea salad served on cucumber slices. It’s hydrating, low-calorie, and rich in fiber and protein, making it a great snack for weight loss. High Fibre Millets: High-fibre millets are the perfect evening snack to keep you full and energized. Their slow-digesting carbs and rich fibre content curb cravings and promote better digestion, making them a smart and satisfying choice These snacks provide the nutrition your body needs, keeping you full without overloading on unnecessary calories. Indian Healthy Evening Snacks for a Nutritious Bite Every time you go online to find something healthy to snack on, most recipes don’t satisfy our indian tastebuds, so here are some healthy evening snacks, with indian masaledaar twists! Here are some vegan and gluten-free Indian options: Roasted Chana Jor: High in fiber and protein, roasted Chana Jor are a crunchy, satisfying snack. Season with spices like cumin or chili powder for flavor. Makhana (Fox Nuts): Light and low-calorie, makhana is high in protein and fiber. Roasting with coconut oil and seasoning with masala makes it a savory, healthy snack. Vegetable Dhokla (Vegan Version): A steamed, light snack made from chickpea flour and vegetables like spinach and carrots. It's a great source of protein and fiber. Masala Khakhras: A fun twist on masala papad, but with delicious khakhras, just add tomato’s, coriander, chopped onions on your favourite khakhra, spread evenly over it and enjoy with some chatpata nimbu paani! Check out Svasthyaas range of High Protein Khapli Wheat Khakhras  Healthy Gluten Free Biscuits: The Svasthyaa Unbiscuits are a collection of healthy biscuits made with Jowar, Ragi, Sprouted Moong, and more. They are easy to eat because they come in ready to eat packets, so no assembly or prep is required, which also make them perfect to eat on the go and they are delicious, with many flavours to choose from! These snacks provide fiber, protein, and healthy fats, perfect for weight loss while still offering the flavors of traditional Indian cuisine. Low-Calorie Evening Snacks for Weight Loss Low-calorie snacks help you stay within your daily caloric limit while still providing essential nutrients. Here are some low-calorie, vegan, and gluten-free options: Air-Popped Popcorn: A low-calorie, whole-grain snack that’s high in fiber. Air-popped popcorn is a filling option when seasoned with salt or nutritional yeast. Boiled Sweet Potatoes: Naturally gluten-free and rich in fiber, sweet potatoes are a great source of complex carbohydrates. Add salt, black pepper, or cinnamon for extra flavor. Zucchini Noodles with Pesto: A low-calorie pasta alternative, zucchini noodles are high in fiber. Combine with pesto made from olive oil, garlic, and basil for a healthy, flavorful snack. Celery Sticks with Peanut Butter: Low in calories, celery provides fiber and hydration, while peanut butter adds protein and healthy fats. Be mindful of portion sizes, as peanut butter is calorie-dense. These low-calorie snacks help satisfy hunger without adding unnecessary calories, making them ideal for weight loss. Protein-Rich Evening Snacks to Stay Energized Protein helps maintain energy levels and supports muscle recovery. Including protein-rich snacks can also promote fullness and prevent overeating. Here are some high-protein, vegan, and gluten-free evening snacks for weight loss. Protein Smoothie: Blend vegan protein powder with almond milk, spinach, berries, and a sweetener like honey or stevia for a nutrient-dense snack. Grilled Tofu Skewers: Tofu is an excellent plant-based protein source. Grill with herbs and spices for a flavorful, filling snack. Chickpea Salad on Cucumber Slices: A small serving of chickpea salad on cucumber slices offers both protein and fiber, making it a balanced snack. Moong Jor Chaat: Toss high protein moong jor with chopped onions, tomatoes, and cilantro, then drizzle with lime juice and a pinch of chat masala for a quick, crunchy snack. Add a dash of chili powder for some heat! Chana Jor Chaat: Toss chana jor with chopped onions, tomatoes, cucumber, and a squeeze of lemon for a quick, tangy salad. Sprinkle with chaat masala and enjoy! Incorporating protein into your evening snacks supports muscle growth and keeps you energized while maintaining a healthy weight. Easy & Delicious Healthy Evening Snack Recipes Here are a few simple and tasty healthy evening snacks that are vegan, gluten-free, and easy to make, which also make them healthy late night snacks: Avocado Toast with Tomato: Top gluten-free bread with mashed avocado and sliced tomatoes for a snack rich in healthy fats, fiber, and antioxidants. Veggie Spring Rolls: Wrap sliced veggies like carrots and cucumbers in rice paper for a refreshing, low-calorie snack. Serve with tamari or peanut butter dipping sauce. Greek-style Coconut Yogurt Parfait: Layer coconut yogurt with gluten-free granola and fresh fruit for a balanced, protein-rich snack. Cucumber Sticks with Hummus: Pair crunchy cucumber sticks with creamy hummus for a refreshing and satisfying snack. These recipes are quick to prepare and provide the nutrients you need while keeping the flavors enjoyable. By focusing on healthy evening snacks that are vegan, gluten-free, and nutrient-rich, you can satisfy your cravings and support your weight loss goals. The right evening snacks prevent overeating, stabilize blood sugar, and help you maintain a balanced, healthy lifestyle. FAQs What healthy snacks can I eat in the evening?  Fruits, Nuts, Fruit bowls with yogurt, or Masala Khakhra/Papad and Chana Jor bhel are good options with a desi twist that don’t compromise on the healthiness factor What is a good late night snack for weight loss? Carrot and Cucumber Salad with Lemon and Olive Oil is low-calorie, hydrating, and full of fiber to keep you feeling satisfied Frozen Banana Bites; Slice a banana into small pieces, dip in dark chocolate (just a little), and freeze. This gives you a sweet treat that's rich in potassium and fiber, but low in calories.