Chickpeas belong to the legume family and are also known as garbanzo beans. They have been grown in the Middle Eastern countries for thousands of years. Their nutty taste and grainy texture pair well with many other foods. They are a great source of vitamins, minerals, and fiber which offers a variety of health benefits. Here you will be able to identify the health benefits of chickpeas.
12 Reasons To Start Eating Chickpeas Every Day
Packed with Nutrients
Chickpeas have an excellent nutritional profile. They contain an adequate amount of calories and provide 46 calories per 1 ounce (28-gram) serving. Chickpeas also contain a variety of vitamins and minerals as well as protein and fiber.
One ounce serving of chickpeas provides
One ounce of chickpeas also provides
12% OF THE RDI FOR FOLATE,
14% OF THE RDI FOR MANGANESE,
4% OF THE RDI FOR IRON,
5% OF THE RDI FOR PHOSPHORUS,
5 % OF THE RDI FOR COPPER.
Keeps your appetite under control
The protein and fiber found in chickpeas help to control your appetite. They slow down the process of digestion which promotes feelings of fullness. Protein also helps to increase the levels of appetite-reducing hormones in the body. Infect the filling properties of protein and fiber can automatically lower your calorie intake throughout the day.
One observational study found that people who eat an average of 104grams of chickpeas daily for 12 weeks feel fuller and eat fewer junk foods as compared to when they did not eat chickpeas.
Rich in plant-based protein
Chickpeas are a good source of plant-based protein which makes them a suitable food choice for those who don’t eat animal products. One ounce serving of chickpeas provides about 3grams of protein which is comparable to the protein content in similar foods such as black beans and lentils.
The protein content found in chickpeas helps to control your appetite and also plays an important role in weight management, bone health, and maintain muscle strength. Some studies prove that the quality of protein found in chickpeas is healthier than other types of legumes because chickpeas have almost all essential amino acids except methionine.
Helps you to manage your weight
Chickpeas have many properties that help you to control your weight. Chickpeas are low-calorie foods that provide only a few calories as compare to the number of nutrients they contain. People who eat low-calorie foods are more likely to lose weight as compare to those who eat high-calorie foods.
Furthermore, the protein and fiber content found in chickpeas can promote weight management due to their appetite lowering effects and help to reduce calorie intake at meals. According to a study people who eat chickpeas regularly have 53% fewer chances to be obese and have lower body mass index and weight circumference as compare to those who don’t eat chickpeas. Additionally, another meta-analysis found that people, who eat at least one serving of legumes such as chickpeas, lose 25% more weight each day than those who did not eat legumes.
Support blood sugar control
Chickpeas can help you to manage your blood sugar levels because they have a LOW GLYCEMIC INDEX (GI) which reduces the rapid increase in your blood sugar after eating food. Foods with a low glycemic index have been shown to promote blood sugar management.
Secondly, chickpeas are also an excellent source of fiber and protein which are both known for their role in blood sugar regulation. Because the fiber slows down the absorption of carbs which aids a steady rise in blood sugar levels and consumption of proteins helps to maintain healthy blood sugar levels in individuals with type 2 diabetes.
In one study people who eat 200grams of chickpeas have a 21% reduction in blood sugar levels, as compare to those who eat a meal that contained whole-grain cereal.
Beneficial for digestion
Chickpeas are loaded with fiber and have several proven benefits for digestive health. The fiber found in chickpeas is mostly soluble which forms a gel-like substance in the digestive tract. Soluble fiber helps to increase the number of healthy bacteria in your gut and prevents the growth of harmful bacteria. It can lead to a reduced risk of some digestive conditions, like irritable bowel syndrome and colon cancer. So, to improve your digestive health add chickpeas to your daily diet.
protect against heart diseases
Chickpeas are a good source of several minerals, such as magnesium and potassium which are beneficial for your heart health. They help to prevent high blood pressure which is one of the major risk factors for heart diseases. Additionally, the soluble fiber found in chickpeas also helps to reduce triglyceride and “bad” LDL CHOLESTEROL levels which can increase risks of heart diseases.
Studies found that people who eat 728grams of chickpeas per week have significantly reduced their total cholesterol levels by an average of almost 16 mg/dL.
The addition of chickpeas in your diet on regular basis helps to reduce the risks of certain types of cancers. Consumption of chickpeas helps to promote the body’s production of BUTYRATE, which is a fatty acid that helps to reduce inflammation in colon cells and decrease the risks of colon cancer.
Chickpeas are also a great source of SAPONINS which is a plant compound that protects against the development of certain cancers. Saponins also play an important role in inhibiting tumor growth. Chickpeas also contain certain vitamins and minerals that help to lower the risks of cancer and also contain B vitamins which are responsible for reducing the risk of breast and lung cancer.
Chickpeas have a few properties that help to control blood sugar and prevent you from diabetes. The protein and fiber content of chickpeas prevent blood sugar levels from rising too fastly after eating, which is an important factor in diabetes management. The low glycemic index (GI) of chickpeas makes an appropriate food for diabetes patients because they are unlikely to lead to blood sugar spikes. They are also a good source of vitamins and minerals which have been shown to reduce the risk of type 2 diabetes, including magnesium, B vitamins, and zinc.
Prevents hair loss
The protein content of chickpeas helps to prevent hair loss and manganese found in chickpeas can strengthen your hair. A deficiency of manganese can cause slower hair growth. The vitamin A and zinc found in chickpeas also fight against dandruff.
Chickpeas contain a sufficient amount of nutrients that are more necessary during pregnancy such as folate, calcium, protein, and iron. Folate is the most vital nutrient during pregnancy because it is necessary for the health of both mother and fetus. It also reduces the risks of neural tube defects and low birth weight.
Easy to add in your Diet
Chickpeas are inexpensive and incredibly easy to add to your diet. In most grocery stores chickpeas are also available in canned and dry form. Chickpeas are delicious and can be used in a variety of dishes. You can eat them by adding them into salads soups or sandwiches. Another way to enjoy chickpeas is to roast them which makes it a delicious and crunchy snack. You can also add them to veggie burgers or tacos. The high protein content of chickpeas makes them an excellent replacement for meat.
Chickpeas are incredibly healthy food. They are an excellent source of vitamins, minerals, fiber, and protein which makes them a perfect food for weight management and to control blood sugar. The addition of chickpeas in your daily diet will support your health and help to reduce your risk of developing chronic diseases, such as heart disease and cancer. If you want to get more benefits then you should add chickpeas to your daily diet include chickpeas in your diet.