Chickpea is a legume of the pea or bean family. It has been a popular part of Indian and Middle Eastern diets for ages. There are two basic varieties of the chickpea: The Kabuli and The Desi. The Kabulis are big, white, or beige and have a smoother coat.
The desi is darker, smaller, and harder on the outside and is, sometimes, called the Brown Chickpeas or the Black chickpeas. The Health benefits of chickpeas are many, as they are high in fibre, protein, and complex carbohydrates.
The calories in cooked chickpeas are low and, at the same time, chickpeas are also essential sources of vitamins and minerals like Vitamin B6, Folate, iron, manganese, selenium, calcium, and potassium among others. High protein and fibre in chickpeas make it popular.
Eight Unexpected Health Benefits of or About Chickpeas That You May Not Know:
1. Healthy heart
Chickpeas are good for your heart, as they include fibre, potassium, B Vitamins, iron, magnesium and selenium. Chickpeas do not contain cholesterol; rather, the soluble fibre in them helps reduce blood cholesterol.
Chickpeas provide around 13 gm of fibre in just one serving (164 gm), which is pretty high. Remember, that fibre-rich diet is linked with a low risk of heart diseases.
2. Helps in weight loss
Chickpeas are low calorie and nutrient-rich food. Their fibre and protein-rich composition suppresses appetite and hence, restricts calorie intake.
It means that you feel full after having chickpeas and don’t get the urge to unnecessarily eat for the next few hours. This not only helps in weight loss but also maintaining the weight after that.
3. Prevents Cancer
Chickpeas reduce the risk of various types of cancers. Butyrate and fibre in chickpeas reduce the risk of colorectal cancer, whereas, vitamin B is known to help protect against breast and lung cancers.
Chickpeas also contain saponins, which reduce the risk of multiple types of cancer at the same time.
4. Manage and prevent diabetes
Chickpeas don’t increase your sugar levels, as they have a low Glycemic Index (GI). This helps in blood sugar management and also the prevention and management of diabetes.
High fibre, Magnesium, B vitamins, and zinc in chickpeas can also help in preventing Type 2 diabetes.
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5. Bone and Muscle strength
Protein is required for the repair of muscle tissues. Chickpeas, being rich in protein, are beneficial for your muscle strength.
Besides protein, chickpeas are a good source of iron, calcium, manganese, and Vitamin K and A, which are essential for bone health. They make your bones stronger and help in preventing Osteoporosis.
6. Digestive benefits
Chickpeas, with their high fiber, help in promoting good “gut bacteria” and keep the digestive system smooth and healthy.
7. Healthy brain
Choline and selenium in chickpeas enhance various brain functions, including memory, thinking, muscle control and regulation of metabolism.
8. Anaemia
Chickpeas are recommended for people with iron deficiency, as chickpeas are a good source of iron and vitamin C (helps in absorption of iron). It can even help overcome fatigue or tiredness among people.
Chickpea Nutrition Facts:
As mentioned above, chickpeas are nutrient-rich food. Referring to the data of the United States Department of Agriculture, we have listed some of the essential nutrients that one cup of chickpea (164 gm) contains:
Energy |
267Kcal |
Carbohydrates |
44.7 gm (7.8gm of which is sugar) |
Protein |
14.4 gm |
Fat |
4.2 gm |
Fibber |
12.5 gm |
Iron |
4.7 gm |
Folate |
280 mcg |
Vitamin K |
6.6 mcg |
Conclusion:
Chickpea is a superfood, which has many health benefits. It is a good option for vegetarians and vegans and for those looking to reduce their meat intake. It is gaining popularity globally, and you should also add it to your diet.
FAQs:
Q: Can we eat chickpeas every day?
A: Yes, you can consume it every day. But consult a physician if you are on a medication or allergic to other legumes.
Q: How do you eat chickpeas for protein?
A: you can consume chickpeas in various ways: Hummus, Falafel, roasted chickpeas, in a vegetable soup, Dal, etc.
Q: Are boiled Chickpeas good to eat?
A: Yes, but you should boil them properly, as raw or undercooked chickpeas can cause indigestion.
