TOP 10 HEALTH BENEFITS OF CHICKPEAS
Chickpeas are a true powerhouse of healthy eating and one of the most famous legumes around the world. It is also known as garbanzo beans, these small, nutty-tasting beans have been part of some of the healthiest populations living around the world for over 7.500 years. The popularity of the chickpea quickly spread all over the world, and they were soon grown and consumed in many ancient civilisations such as Egypt, Greece and Rome
1. Let us show you how wonderful they really are. Chickpeas have an impressive nutrition profile.
They contain a moderate amount of calories, providing 46 calories per 1-ounce (28-gram) serving. Approximately 67% of those calories are from carbs, while the rest comes from protein and a small amount of fat. Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein. A 1-ounce (28-gram) serving provides the following nutrients :
Calories: 46 | Carbs: 8 grams | Fibre: 2 grams | Protein: 3 grams | Folate: 12% of the RDI Iron: 4% of the RDI | Phosphorus: 5% of the RDI | Copper: 5% of the RDI | Manganese: 14% of the RDI
2. Chickpeas are an incredibly versatile ingredient to cook with.
You can eat them canned, dried or roasted, hot or cold and they are inexpensive. Chickpeas can be used for making much, much more than just good old hummus. Try adding to soups instead of croutons, salads and stir frys for extra crunch, make delicious meat free patties or make a tomato chickpea stew to have with your Sunday bacon and eggs. There’s a plethora of chickpea recipes out there just waiting for you to discover.
3. Chickpeas regulate blood sugar levels
Like all legumes, chickpeas are complex carbs that the body digests slowly and uses for energy. This is important because not all carbohydrates are created equal and some (simple carbs like refined flour, white bread, candy and soda) can raise blood sugar levels very quickly, which leads to spikes and drops in energy, while complex carbs give us sustained fuel over a longer period of time. Chickpeas contain starch, which is a slow-burning carbohydrate that takes an extended period of time to break down, helps to regulate blood sugar levels and gives us continuous energy.
4. Chickpeas help lose weight
The high fibre and protein content in chickpeas promote weight loss because both the ingredients increase satiety levels. In a weight-loss study, it was found that those people who consumed chickpeas regularly were 53% more likely to be fit with a lower body mass index. Another meta-analyses study found that consuming chickpeas every day increased weight loss by 25%.
5. Chickpeas protect against colon tumours
Chickpeas are food you definitely want to keep on your “digestive support” list-especially if you are focusing on the colon. Between 65-75% of the fibre found in chickpeas is insoluble fibre, and this type of fibre remains undigested all the way down to the final segment of your large intestine (colon). Recent studies have shown that chickpeas fibre can be metabolized by bacteria in the colon to produce relatively large amounts of short-chain fatty acids (SCFAs), including acetic, propionic, and butyric acid. These SCFAs provide fuel to the cells that line your intestinal wall. By supporting the energy needs of our intestinal cells, the SCFAs made from garbanzo fibres can help lower your risk of colon problems, including your risk of colon cancer.
6. Chickpeas improve your heart health
Chickpeas contain potassium, fibre, and vitamins C and B6 – all of which support heart health. The fibre helps lower the total cholesterol in the blood, reducing the risk of heart disease. It also removes plaque from the arteries and improves their health. This, in turn, benefits the heart. Studies have shown that soluble fibre in chickpeas can help prevent cardiovascular disease. And then, we have potassium, which, as per a study, can cut the risk of heart attacks. The folate in chickpeas also contributes to heart health. It counteracts homocysteine, an amino acid that helps in the formation of blood clots. And this can have benefits for the heart.
7. Chickpeas great source of protein
With almost 15 grams of protein in a one-cup serving, chickpeas are one of the best sources of plant-based proteins and protein is an essential macronutrient that plays an important role in nearly every function of our body. When you work out, an adequate amount of protein is a must to support muscle growth and repair, keep your energy up and balance hormone levels. However, keep in mind that the protein contained in chickpeas is incomplete, which means it doesn’t contain all essential amino acids the body requires, so combine it with other sources of protein like whole grains, nuts or veggies to make it ‘complete’.
8. Chickpeas protect eye health
Legumes are rich in zinc, which is responsible for activating vitamin A so that it is absorbed more effectively by the body. There are several types of legumes that you can consider, from chickpeas to kidney beans. Additionally, chickpeas contain beta-carotene, which gives a boost to our eye health and let’s not forget the zinc in chickpeas, which helps to transport vitamin A from the liver to the retina. It has also been found that zinc may be able to prevent the progression of macular degeneration.
9. Chickpeas are inexpensive and easy to add to your diet
They are quite affordable and convenient. Most grocery stores carry them in canned and dry varieties. What’s more, chickpeas are versatile and can be used in a variety of dishes. One popular way to eat them is by adding them to salads, soups or sandwiches. Another way to enjoy chickpeas is to roast them, which makes for a delicious and crunchy snack. You can also easily order any type of chickpeas by work with us.
10. Chickpeas were born in Turkey and Greece regions
Domesticated chickpeas have been found in regions of Turkey and Greece, with records dating back thousands of years to Ancient times. It’s believed that chickpeas were first consumed by Ancient Mediterranean populations between 7500-10,000 years ago, and then spread to southern France and Germany shortly after.
The use of chickpeas spread across the Middle East in the years to follow, becoming a staple in nearly every nation’s traditional diet, as it still is today.
Resources:
1. Happy Earth People: https://happyearthpeople.com/2017/04/11/superfood-chickpeas/
2. Healthline: https://www.healthline.com/nutrition/chickpeas-nutrition-benefits#section8
3. StyleCraze: https://www.stylecraze.com/articles/benefits-of-chick-peas-for-skin-hair-and-health/
4. Medium: https://medium.com/@info_70560/top-10-health-benefits-of-chickpeas-e99981f846bc
5. WH Foods: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58
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TOP 10 HEALTH BENEFITS OF CHICKPEAS
9 Temmuz 2020
