What Are The Benefits Of Chickpeas?

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Originally grown in the Mediterranean and the Middle East, chickpeas have spread their culinary influence around the world.

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

Like other legumes such as beans, peas and lentils, chickpeas are high in fiber and protein and contain several essential vitamins and minerals.

In the following lines, see part of the benefits of consuming chickpeas:

1. Diabetes

Chickpeas are especially rich in fiber. Studies show that people with type 1 diabetes who follow high-fiber diets have lower blood sugar levels.

For people with type 2 diabetes, higher fiber intake can improve blood sugar, lipid and insulin levels. Experts recommend at least 21 to 25 grams of fiber per day for women and 30-38 grams per day for men.

2. Bone health

Iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K in chickpeas contribute to building and maintaining bone structure and strength.

Although phosphate and calcium are important for bone structure, careful balance of the two minerals is necessary for proper bone mineralization - consuming too much phosphorus with too little calcium can lead to bone loss. The formation of a bone matrix requires the mineral manganese, and iron and zinc play a key role in collagen production.

Adequate consumption of vitamin K is important for good bone health, as it improves calcium absorption and can reduce the excretion of calcium in the urine so that there is enough calcium to build and repair bones.

3. Blood pressure

Maintaining a low-sodium (low-salt) diet is essential for maintaining low blood pressure, but increasing potassium intake may be just as important because of its vasodilating effects. According to the National Health and Nutrition Survey, less than 2% of adults in the United States meet the daily guidelines of 4,700 milligrams.

4. Heart health

The high content of fiber, potassium, vitamin C and vitamin B6 maintain heart health. Chickpeas contain a significant amount of fiber, which helps reduce the total amount of cholesterol in the blood, thus reducing the risk of heart disease.

In one study, those who consumed 4,069 milligrams of potassium per day had a 49% lower risk of dying from coronary heart disease than those who consumed less potassium (about 1,000 mg per day).

5. Cancer

Although the mineral selenium is not present in most fruits and vegetables, it can be found in chickpeas. It helps liver enzymes to function properly and detoxifies certain cancer-causing compounds in the body. In addition, selenium prevents inflammation and reduces the rate of tumor growth.

Chickpeas also contains folate, which plays a role in DNA synthesis and repair, and thus helps prevent the formation of cancer cells by mutations in DNA. Saponins, phytochemicals present in chickpeas, prevent cancer cells from multiplying and spreading throughout the body. The consumption of chickpeas and other legumes, whole grains, fruits and vegetables is associated with a reduced risk of colorectal cancer.

Vitamin C acts as a powerful antioxidant and helps protect cells from free radical damage.

6. Cholesterol

Research shows that the inclusion of chickpeas in the diet reduces the amount of low-density lipoprotein or in other words - reduces bad cholesterol in the blood.

7. Inflammation

Choline in chickpeas helps with good sleep, muscle movement, learning and memory. Choline also helps maintain the structure of cell membranes, aids in the transmission of nerve impulses, promotes fat absorption and reduces chronic inflammation.

8. Digestion

Due to its high fiber content, chickpeas help prevent constipation and promote good digestive function.

9. Weight management and satiety

Dietary fiber functions as a "filler" in the digestive system. These compounds increase satiety and reduce appetite, which makes people feel fuller for longer and thus reduce total caloric intake.

Consumption of all kinds of fruits and vegetables has long been associated with a reduced risk of many health problems related to lifestyle. Many studies show that increasing the consumption of plant foods such as chickpeas reduces the risk of obesity, overall mortality, diabetes, heart disease, promotes a healthy complexion, healthy hair, increased energy and overall lower weight.

10. Irritable bowel syndrome

Although chickpeas do not relieve the symptoms of irritable bowel syndrome, they can be helpful for people affected by this condition.

Nutritional qualities

One cup of cooked chickpeas contains:

• 269 calories;

• 45 g of carbohydrates;

• 15 g of protein;

• 13 g of dietary fiber;

• 4 g of fat;

• 0 g of cholesterol.

In addition, chickpeas contain vitamin K, folic acid, phosphorus, zinc, copper, manganese, choline and selenium. As well as being an excellent vegetarian and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B6 and magnesium.

Chickpeas are available all year round in stores dried, packaged or canned. It has a pleasant taste and oily texture, which allows it to be easily included in any meal.

Risks

Legumes contain oligosaccharides known as galactans, or complex sugars that the body cannot absorb because they lack the enzyme alpha-galactosidase. This enzyme is needed to break down these sugars. As a result, it is known that the consumption of legumes such as chickpeas causes some people intestinal gas and discomfort.

Anyone who experiences these symptoms when eating legumes should introduce them slowly into their diet. Another option is to drain the water used to soak dry legumes. This eliminates two oligosaccharides, raffinose and stachiosis and eliminates some of the digestive problems, as well as discarding the first water during cooking.

Chickpeas and potassium

Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause an increase in blood potassium levels. High-potassium foods such as chickpeas should be consumed in moderation when taking beta-blockers.

High levels of potassium in the body can pose a serious risk to people with kidney damage or kidneys that are not fully functional. Damaged kidneys may not be able to filter excess potassium from the blood, which can be fatal.

This is the general diet or the overall diet, which are most important in disease prevention and good health. It is better to eat a diet with a variety of foods than to focus only on individual foods. This is the key to good health.