Seeds and Cereals

Health Benefits of Chickpeas

Originally cultivated in the Mediterranean and the Middle East, chickpeas , also known as garbanzo beans, have spread their culinary influence around the world. They also have it with a number of potential health benefits.

While the most common type of chickpeas is round and beige, other varieties can be black, green and red.

Compared to other legumes such as grains, peas and lentils, chickpeas are rich in fiber and protein, and contain several essential vitamins and minerals.

CHICKPEAS BENEFITS

Chickpeas have been associated with a number of possible health benefits.

  • Diabetes – Chickpeas are particularly high in fiber. Studies have shown that people with type 1 diabetes who consume high fiber diets have lower blood glucose levels. And for people with type 2 diabetes, increased fiber intake can give you better blood sugar, lipids, and insulin levels. A minimum of 21-25 grams of fiber per day for women and 30-38 grams per day for men is recommended.
  • Bone Health – The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K in chickpeas contribute to bone building and maintenance. Although phosphate and calcium are important in bone structure, a careful balance of minerals is necessary for proper bone conception. Consumption of too much phosphorus with little calcium intake can result in bone loss.
  • Blood Pressure – Continued intake of low sodium (low salt) is essential to keep blood pressure low, however, increasing potassium intake may also be important because of its vasodilating effects.
  • Heart Health – High fiber, potassium, vitamin C and vitamin B-6 content renew heart health. Chickpeas contain significant amounts of fiber, which helps to reduce the total amount of cholesterol in the blood, thus lowering the risk of heart disease.
  • Cancer – Although the mineral selenium is not present in most fruits and vegetables, it can be found in chickpeas. This helps liver enzymes to function properly and to detoxify some cancer-causing compounds in the body. In addition, selenium prevents inflammation and slows tumor growth rates.
  • Cholesterol – Research shows that including chickpeas in the diet lowers the amount of low-density (bad) cholesterol in the blood.
  • Inflammation – The choline (vitamin B) in chickpeas helps sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cell membranes, helping to transmit nerve impulses, absorb fat and reduce chronic inflammation.
  • Digestion and regularity – Due to their high fiber content, grains help prevent constipation and promote the regularity of a healthy digestive tract.
  • Weight Management and Satiety – Dietary fiber increases satiety and reduces appetite, making people feel fuller for longer, thus decreasing calorie intake. Consuming fruits and vegetables of all kinds has decreased lifestyle-related health risks. Many studies have suggested that increasing consumption of plant foods such as chickpeas lowers the risk of obesity, overall mortality, diabetes, heart disease, promotes healthy skin, healthy hair, increased energy, and lower overall weight.
  • Irritable Bowel Syndrome – Although chickpeas do not alleviate the symptoms of irritable bowel syndrome, they can be helpful for people affected by the condition. Increasing fiber intake in individuals suffering from this ailment can be a challenge, however, chickpeas provide a source of fiber that stabilizes the gut in a natural way.

CHICKPEA PROPERTIES

A cup of cooked chickpeas contains:

Chickpea Nutritional Table:

  • 269 ​​calories
  • 45 grams of carbohydrates
  • 15 grams of protein
  • 13 grams of dietary fiber
  • 4 grams of fat
  • 0 grams of cholesterol.

It is not recommended to eat raw chickpeas due to the toxins and substances it contains. But these compounds are eliminated with cleaning and cooking.

In addition, chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline and selenium. Being an excellent source of protein and vegan fiber, gluten free. Grains also contain exceptional levels of iron, vitamin B-6 and magnesium.

Proteins are made from amino acids, which are extremely important in ensuring the body works properly. Essential amino acids cannot be made in the body, so they must be consumed in the diet.

Combining pulses with whole grains, such as brown rice, whole grain bread or pasta, produces a complete protein that contains all the essential amino acids.

Research has shown that you don’t need to combine incomplete proteins in a single meal. The body can combine protein from meals throughout the day to produce complete protein as it is consumed.

HOW TO COOK CHICKPEAS

Chickpeas are available year-round and are found in grocery stores, dried and packaged or canned. They have a nutty flavor and buttery texture that allows them to be easily incorporated into any meal.

They grow in trees and are elongated, arising from the inside of the beans that contain two or three beans, in the same way that the green beans remain in the beans until they are dry. There are actually three main types of chickpeas, or garbanzos.

Desi chickpeas , which are mainly grown in India and have small, darker seeds and a rough husk. Bombday fork , which are also commonly harvested in India but have a larger size, and Kabuli chickpeas , which come from Europe or Africa and have a large size and smooth husk. All three types offer the same health benefits and can be used equally. 

HOW TO MAKE DRIED CHICKPEAS:

Choice  – It is important to choose the beans to avoid any small stones or other debris that may have been left in the package.

Wash – soak in water 8 to 10 hours before cooking for better taste and texture. You can tell they are on point when they are easily separated between your fingers. Soaking dry vegetables reduces the amount of time it takes to cook them and also helps remove some of the debris that cause gastrointestinal upset, as well as harmful substances found in raw legumes.

Cook  – once they have finished soaking, the chickpeas should be cooked for a few hours until tender.

Note If you are buying dried chickpeas, look for firm beans with a uniform beige color. Choose canned chickpeas stored in water instead of brine.

Dried chickpeas can be stored in a cool, dark place for up to a year without spoiling. Cooked chickpeas can be frozen.

CHICKPEAS RECIPES

  • Use the beans and a variety of other legumes with any vinaigrette for an easy chickpea-protein salad. Add some rice to make it a complete protein.
  • Sprinkle some canned or packaged roasted chickpeas over a salad to add a nutty flavor and expand the variety of textures.
  • Chickpea flour can add fiber, protein, and a variety of vitamins and minerals for gluten-free baking.
  • Puree the beans with olive oil, garlic and lemon juice to make a quick and tasty chickpea paste that can be used as a sauce or topping.
  • Add the beans to vegetable soup to increase its nutritional content and get a chickpea soup.
  • Mix chickpeas with all your favorite spices for a delicious snack.
  • Mash chickpeas with cumin, garlic, pepper and cilantro, then separate the mixture into several small balls. Fry the balls until well fried, then serve them inside the pita bread to create a traditional Middle Eastern Falafel.

These are just a few of the many famous and tasty chickpeas recipes, once again answering questions about whether chickpeas are fattening, chickpeas and the price, as you now know that this is a cheap and healthy food for all hours of the day. .

POSSIBLE RISKS FOUND IN CHICKPEAS

Chickpeas contain oligosaccharides known as galactans, complex sugars that the body cannot digest because they lack the enzyme alpha galactosidase. Because of this, consumption of legumes such as chickpeas has been known to cause intestinal gas and discomfort.

Anyone who experiences these symptoms from eating chickpeas should introduce them into their diet slowly. Another option is to use your water to soak other vegetables.

Beta-blockers, a type of medication often prescribed for heart disease, can cause levels of potassium in the blood. Foods high in potassium, such as chickpeas, should be eaten in moderation when taking beta blockers.

 

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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