Health Benefits of Chickpeas

Posted by Fruit Of Spirit on

Health Benefits of Chickpeas

Chickpeas, also known as garbanzo beans, may not look tempting, but they are considered the ‘powerhouse’ of your health. Chickpeas are one of the most famous legumes eaten around the world and have tons of health advantages. These are small, crispy, round peas that have been eaten for many decades around the world. The chickpeas are a crucial part of Arabian and Mediterranean cuisines.

Whether you eat chickpeas as a creamy hummus, in soups, salads, or a spicy curry, chickpeas satisfy your hunger. Interestingly, ground chickpeas were used as an alternative to coffee in Europe back in the 19th century.

Chickpeas are easy to grow and have a loaded nutritional profile, providing us with large amounts of protein and dietary fiber. They are a great source of magnesium, iron, folate, and phosphorus, containing many essential vitamins like vitamin C and B vitamins and antioxidants.

Nutritional Facts

Before we get into all the health benefits that chickpeas can provide, let’s look at the nutritional profile of chickpeas.

One cup serving of chickpeas contains

(based on daily recommended values)

Calories

268

Protein

14.5g

Fiber

12.5g

Fat

4.2g

Cholestrol

0mg

Sugar

7.8g

 

Health Benefits of Chickpeas

Here are some health benefits of garbanzo beans.

Regulate Blood Sugar Levels

Chickpeas contain complex carbohydrates, these are slow-digesting, and your body uses them to gain energy. Complex carbs are better than simple carbs in the sense that simple carbs, when eaten, cause rapid fluctuations in blood sugar levels. The processed carbs like white sugar, flour, candies, sodas, and bakery items when eaten cause an abrupt elevation in sugar level, which also falls in no time. The white carbohydrates can prove to be very dangerous for diabetes patients. Chickpeas have starch, which your body takes time to burn; hence, it regulates your sugar levels while providing constant energy. So, it is the best meal or snack for sugar patients.

Aids in Digestion  

It is safe to say that the goodness of the chickpeas resides in the high fiber content. Many people face indigestion and other gut-related issues. The chickpeas instantly relieve constipation. It is not just it; the fiber in the garbanzo beans generates good bacteria in your gut and enhances your system. As you know, your stomach is the second brain of your body; you got to keep it healthy!  

Helps you to Lose Weight

Coming back to the fantastic fiber content of the chickpeas, it can help you lose weight. You don’t need to starve yourself any more. A full serving of chickpeas makes you feel satiated for longer and, thus, minimizing cravings. When we try to eat less, our energy lowers, and we get cravings to chug the junk food. The smart way to lose weight is by eating the right thing at the right time. Eating healthy and filling snacks can help you to avoid extra calories. Research shows that the chickpeas may also have a direct link with cutting fat because of the rich amount of protein. The body uses body fat to digest the protein. The protein in the chickpeas increases your metabolism, and that’s why it is an ideal option for the keto diet.  

Source of Protein

Guess what the best plant-based source of protein is. Yes, you are right, the chickpeas are. Protein is a compound that plays a vital role in your body functions. If you want to build muscles, you need an adequate amount of protein to repair and grow your muscles. As mentioned earlier, protein boosts your metabolism. In addition to that, it increases your energy and balances hormones. Keep in mind that the protein in the chickpeas does not contain all the amino acids that your body requires. Try pairing chickpeas with other high protein foods like poultry, fish, dairy products, veggies, dry fruits, or nuts to meet your body needs.  

Feed Chickpeas to your Heart

The fiber, potassium, vitamins B, and C will do the best job for your heart. They lower the bad cholesterol, which is the major reason for heart failure. Phosphorous helps to lower your blood pressure. The excellent combination of vitamins and nutrients in the chickpeas helps to protect your heart in many ways.

Get Stronger Bones

You know how calcium is the building block of your bones, but merely consuming calcium is not it. It would be best if you made sure the proper absorption of calcium. Vitamin K serves this purpose. The good news is that the chickpeas have an optimum amount of both. The good news is that the chickpeas have an optimum amount of both. In addition to that, the chickpeas have minerals like magnesium, zinc, manganese, and iron. These help to build and protect your bones. The combination of zinc and iron is used to build and strengthen collagen, which supports your skeleton and cartilage.

Anti-cancer  

The selenium is a trace mineral barely found in veggies but is present in chickpeas. The selenium is an anti-cancer agent. This wonderful mineral improves the liver’s working, enabling it to detoxify the carcinogens in your body. Also, along with selenium, the anti-inflammatory of minerals like vitamins, magnesium, and iron prevents a tumor’s production. The antioxidants and other substances in these protect you against colorectal and breast cancer.

Protect your Eyes

We all get strain in our eyes from the continuous use of gadgets. We have heard since our childhood how the light-emitting devices are bad for your eyes. Let’s be honest; we cannot avoid these as they are part of our lives. But what we can do is protecting our eyes. Chickpeas are loaded with vitamin A which is best to protect your eyes. The zinc transports vitamin A from the liver to your eyes. The beta-carotene in these is good for your eyesight. So, eating chickpeas now and then is the best favor you will do for your eyes.

Ways of Eating Chickpeas

You can use chickpeas in many ways

  • Add chickpeas to salads  
  • Make a curry
  • Make a chickpea soup
  • Add chickpeas to your sauces
  • Make hummus

How to make Humus at Home?

Hummus is an Arabic dish and has become quite popular all over the world in recent years. Its texture and taste make it a unique food. The hummus is mostly used for dipping; however, it has become an ideal snack because of health benefits. The good news is that you can easily make it at home.

Recipe

Things you need

  • Chickpeas (1 can/cup)
  • Tahini (as per taste)
  • Lemon juice (as per taste)
  • Garlic (two cloves)
  • Salt
  • Olive oil

Procedure

Boil your peas, if not canned, and strain. Take a food processer/blender and add tahini, garlic, lemon, salt, and olive oil to make a paste. Now add chickpeas and blend to get the desired thick texture. Add more water if you need to. The hummus is ready! Serve it in a bowl, top with olive oil, and add your favorite seasoning. They are no strict restrictions in quantity, you can add anything as you desire.

Protect your Skin

The aging and appearance of wrinkles can shake your confidence. But, if you add chickpeas in your diet, you can keep your skin fresh and youthful. The manganese found in the garbanzo beans helps to kill free radicals that are responsible for wrinkles. Besides adding to your diet, you can also use chickpeas directly on the skin.

Chickpea facemask  

You need

  • Chickpea powder
  • Yogurt
  • Rosewater
  • Turmeric powder
  • Lemon juice (optional)

 

How to make

Take two tablespoon chickpea powder and make a paste with rose water or water. Add a teaspoon of yogurt, sprinkle a bit turmeric powder. You can add half a teaspoon lemon juice if you want to. Leave for 15 minutes or until it dries. Wash with cold water. This mask will cleanse your skin, tighten pores, and give you a youthful look. Some people have sensitive skin, and lemon can irritate your skin. Always remember to do a patch test before full application.

Side effects of Chickpeas

Chickpeas are usually safe and nourishing; however, it may have some side effects in certain people. If you have a sensitive stomach or are intolerant to other legumes, it may worsen your situation. Some people may find peas hard to digest, resulting in bloating and gas. Also, if you are taking any heart medication, the access amount of chickpeas must be avoided. Also, the chickpeas have some antinutrients that can affect nutrient absorption, so it is advised to cook them thoroughly before eating. Chickpeas are safe and healthy for pregnant or nursing mothers.

Final Word

To conclude, chickpeas have amazing effects on your body. Not only it protects you from diseases, but it also improves your overall health. Chickpeas act as a great tonic for your heart, eyes, and bones. The chickpeas are the perfect diet option for diabetic, vegan, or those who are trying to lose weight. In addition to that, they are the easiest to add to your diet. Also, these has an anti-aging effect on your skin. If you are allergic to chickpeas or have a sensitive gut, consult your doctor before eating them.

References

https://www.medicalnewstoday.com/articles/280244#risks

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/

https://pubmed.ncbi.nlm.nih.gov/24915347/

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