Health and Nutrition Benefits of Chickpeas
Chickpeas are one of the most affordable, versatile, and healthy nutrition to consume daily.
The next name of Chickpeas is garbanzo beans.
The scientific name of chickpeas is Cicer arietinum. It belongs to the family of Fabaceae.
Two types of chickpeas are available in the market, i.e., “kabuli” and “desi”.
These are the pulse members, including beans, dry peas, lentils, and all the different species that come in pulses.
Chickpeas are one of the most consuming pulses in the world right now. It is very high in fiber and protein and comes with a healthy fat.
Desi Variety of chickpeas is found in different locations like Africa and Asia
Kabuli Variety of chickpeas is mostly found in North Africa, West Asia, Europe, and North America.
Some benefits of Chickpeas are: it helps to control blood sugar, it helps to manage weight, it supports gut Health, and it also support the heart.
It is a gluten-free pulse family member that’s the reason they don’t carry any risk while consuming.
Also Read: 10 Health Benefits And Uses Of Peaches
Properties of Chickpeas
Nutrition Value: Chickpeas are high in protein, Vitamins (such as folate, vitamin K, and vitamin C), Minerals(including iron, magnesium, and potassium), and Dietary fiber.
Versatility: Chickpeas can be used in various types of dishes like salads, soups, stews, curries, and snacks like roasted chickpeas.
Flavor: They have a nutty taste or flavor, it becomes more tasty when you roast or cook the chickpeas.
Cooking Method: Chickpeas can be boiled, roasted, or mashed you can use it according to your taste.
Plant-based protein source: it is one of the valuable sources of vegan and protein diet sources.
Digestive Health: The high fiber present in the chickpeas helps to improve the digestive system.
Weight Management: They have a low glycemic Index, which helps manage weight by promoting stabilizing blood pressure.
Health Benefits of Chickpeas
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Full with Nutrients
Chickpeas are packed with various types of Nutrients.
If you are conusing 160Gm of Chickpeas it means you will get 200 Calories. Most of the calories(60%) are in the form of Carbs and the rest comes in the form of protein and Fiber.
There are plenty of vitamins and Minerals are present in the chickpeas.
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Keep your tummy Full
Protein and fiber present in the chickpea keep your appetite under control.
Protein and fiber promote fullness because of slow digestion properties.
They may automatically lower your calorie intake.
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Help to Manage Blood pressure
Chickpeas are a good source of Potassium which helps to regulate blood pressure.
Potassium helps the body to regulate the sodium level and helps blood pressure to flow smoothly.
Chickpeas are high in fiber which is associated with low blood pressure. Fibers present in them help to reduce cholesterol levels, improve blood vessels’ function, and help in the cardiovascular Health system.
Chickpeas mainly have low sodium, and low sodium is recommended for persons with hypertension because high sodium intake can increase blood pressure.
Chickpeas are antioxidant in nature. Polyphenols are the acids present in them that help in cardiovascular health.
Chickpeas also reduce the insulin and help to control the blood vessels.
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May reduce the Cardiovascular Disease
Chickpeas are high in nutrients, Protein, fiber, and minerals which collectively help to improve cardiovascular health.
Soluble fiber present in them helps lower LDL Cholesterol levels by binding and aiding the removal from the Body.
By Reducing LDL Cholesterol levels in the body, it reduces the risk of heart disease and atherosclerosis.
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Help to control the Body Weight
Chickpeas have different mechanisms to control body weight:
They are rich in dietary fiber (Soluble and insoluble) fiber helps the digestive system and it also supports in control of Body weight.
They have a low glycemic index and food with a low Glycemic index helps to control the appetite and make it easier to healthy weight.
An article published in 2019 shows that, Chickpeas help people dealing with obesity.
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May help in Promoting the Gut Health
Fiber present in them acts as a prebiotic, which serves food to bacteria that are beneficial for gut health.
Regular intake of chickpeas improves the digestive systems and gut health.
Eating lots of fiber, like in chickpeas, might help with tummy problems like irritable bowel syndrome (IBS) and diverticulosis, according to some studies.
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May prevent Iron Deficiency
Chickpeas are one of the excellent sources of Iron.
Iron helps the production of red blood cells, if you are not getting Iron you can suffer from different types of problems.
If you are not getting this key micronutrient in your body your RBC starts getting thinner and can cause you many diseases in the future.
Chickpeas are a great option if you are an Iron deficient person.
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Affordable to easy to digest
They are very affordable to help you to achieve your nutrient goals.
If you are a health-conscious person, I would suggest you add this to your daily diet as a salad, roasted or however you want.
Roasted chickpeas are one of the tastiest snacks you can ever make
Also Read: 10+ Health Benefits Of Chia Seeds
How to use Chickpeas?
Salads: Add cooked or roasted chickpeas to make your salad more tastier and healthier.
Hummus: Blend them with olive oil, garlic, lemon juice and a pinch of salt then make it creamy.
Curries and Stews: Use them as a protein source and add in curries to make it more healthier.
Roasted Snack: Roast it with Olive Oil and spices and make it tastier for a snack.
Soups: Add them to your soups to add more nutrients in it.
Sandwiches and Wraps: Mashe it with avocado and fill it inside the bread it will give a different taste.
Pasta: Mix it with the pasta to add more protein to your food.
Risks with Chickpeas
Excess amount of intake is not good for health be it with chickpeas or with any other food or pulses.
Normally Gas or Bloating is a side effect of chickpeas, but if you do regular exercise it will not affect you.
Overeating can cause stomach pain and gas.
Precaution to take with chickpeas
Eating anything in limit is good but excess of anything is unhealthy. However, these are some General Precaution you should read:
- Pregnant and breastfeeding women should avoid chickpeas it can hurt your stomach.
- If you are chickpeas for any cure, make sure you contact with health advisory before consuming.
Also read: 7 Winter Vegetable Recipes For A Healthier You
Quick Review
Chickpeas are high in fiber, protein, minerals, and many other nutrients. It overall helps your body to stay fit and disease-free.
Plant-based high in nutrients pulse which controls blood vessels, improves digestive systems, increases gut Health, and many other things related to health