Chana (Chickpea)
Also known as: Chickpea, Garbanzo
What it actually is
Chickpeas have a glycemic index of 28 (very low). Per cooked cup: 15g protein, 13g fibre, packed with folate and iron. Besan (chickpea flour) makes pancakes, fritters, and roti substitute with much lower GI than wheat.
Why it matters for Pakistanis
Channa chaat (low-oil version), chana daal, and besan chilla are three of the top PCOS/diabetic Pakistani foods. Cheap, available everywhere, deeply familiar.
Related terms
Daal (Lentils)
Daal is the Pakistani staple of cooked split lentils — a rich source of protein, fibre, and iron.
Fibre
Fibre is the indigestible part of plant foods — slows digestion, feeds gut bacteria, lowers blood sugar and cholesterol.
Protein
Protein is the macronutrient that builds muscle, repairs tissue, and produces hormones — found in chicken, eggs, daal, paneer.
Reviewed by Ghizayat's registered dietitian team. Not a substitute for medical advice.