Chickpea which is also known as 'Garbanzo Bean' belongs to pulses that are both nutritious and versatile. Chickpeas are fibre-rich foods and are regarded as wonder foods because of their many health benefits. It’s an excellent meat substitute especially for vegetarians and vegans out there. Due to its rich content of iron, magnesium, folic acid and other nutrients it is common and effective in treating anaemia, heart and gastrointestinal problems among other conditions. There are different types, including bitter, sweet, and a mix of the two that is known as semi-sweet.
High Nutritional Value
It’s an impressive fact that just one cup of cooked chickpeas, or 164 grams, provides a person with approximately 15 grams of protein, the same amount of protein that is found in the portion of chicken or beef. So, if you’ve decided to turn to a plant-based diet, chickpeas shouldn’t be missing from your list of ingredients. Indeed, it possesses everything in a man’ s body that could make his body produce good and healthy results. The nutritional value of chickpeas per 100 grams:
Calories: 164 kcal
Protein: 8.86 grams
Carbohydrates: 27.42 grams
Dietary Fibre: 7.6 grams
Sugars: 4.8 grams
Total Fat: 2.59 grams
Saturated Fat: 0.267 grams
Monounsaturated Fat: 0.577 grams
Polyunsaturated Fat: 1.053 grams
Vitamin A: 7 IU
Vitamin C: 2.5 mg
Vitamin E: 0.35 mg
Vitamin K: The extract obtained from the dried roots of each species (9 μg) was subjected to phytochemical analysis.
Vitamin B6: 0.139 mg
Folate (B9): The phospholipase activity, expressed as the phosphodiester bond cleavage, was determined at 72 and 172 μg.
Calcium: 49 mg
Iron: 2.89 mg
Magnesium: 48 mg
Phosphorus: 168 mg
Potassium: 291 mg
Sodium: 24 mg
Zinc: 1.53 mg
Still, this legume is not short of other essential nutrients such as manganese, copper, selenium, and choline though they are present in tiny proportions. It should be kept in mind that these values are not fixed but might differ depending on the type of nutraceuticals, variety, climate in which is being grown and manner in which this fruit is processed.
High in Protein
Chickpeas have a high protein content and therefore can be useful for individuals who follow a plant based diet. They come with just about 15 grams of protein in a one cup serving hence contributing highly to the daily protein intake. The high protein content recommended these foods in muscle building and maintenance, therefore preferred by vegetarians, vegans and body builders.
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Chickpea protein is also said to be high in all the nine essential amino acids which are amino acids that the human body is incapable of synthesising. Thus, they are a useful source of protein for people, who decide to consume more plant products for their body’s health and nourishment. Their protein content distinguishes them as a healthy as well as functional food.
Rich in Fiber
Chickpeas contain a high amount of dietary fibre and serving contains about 12 g per cup. These make this food highly rich in fibre, thereby helping to ease digestion, keep bowel movements in order and to prevent constipation. Fibre found in chickpeas reduces cholesterol, blood glucose levels as well as encouraging good bacteria in the gut. Foods rich in fibre have been associated with controlling obesity, inflammation, and chronic diseases. Including chickpeas in your diet will enable you to boost your daily fibre intake hence enhancing digestive health. Chickpeas should be incorporated into your diet to be associated with the numerous health benefits that are brought about by the high fibre content of this type of food.
Low in Fat
Another striking feature of chickpeas is that it is low fat with less than 4 grams of fat per serving size of 1 cup. This makes them the best choice for those who want to help their diets and avoid meat or fat rich foods. They contain a low fat content and therefore they are very helpful in the prevention of high cholesterol and coronary heart diseases. Their high protein and fibre content give chickpeas a capacity to make one full and reduce hunger thus they are ideal to be included in the weight loss diet. Because of the low fat content, and the other nutrients that the chickpeas contain, they are a healthy food that can be taken as a snack or a meal, without feeling guilty.
Antioxidant Properties
Chickpeas are known to have a biochemical oxygen demand (BOD) which makes it packed with polyphenols and antioxidants, folate and manganese. These antioxidants help to guard the body cells from oxidation and inflammation hence decreasing the likelihood of developing ailments such as cancer, diabetes and heart problems. The phytonutrients that are found in the chickpeas also play a role in protection against stress that can be caused by environmental factors which aid in the healthy functioning of the body including the immune system. Chickpeas have a rich antioxidant content and with this, they help protect the body against free radicals that may cause more harm to the body than good.
Promotes Healthy Gut Bacteria
Chickpeas are rich in prebiotics, which stimulate the growth of good bacteria in the gut thus a healthy gut flora. It is a known fact that both fibre and polyphenols are a source of food for beneficent bacteria and help in their growth and productivity needed by the body. This assists a proper balance in the gut as well as improving the overall function of the immune and digestive systems. A good example is that the gut microbiome synthesises vitamins, hormones, and anti-inflammatory substances which would in the process maintain the human body well. When consuming chickpeas, you feed your gut bacteria improving its condition and enabling it to be more healthy and resistant. Daily chickpea consumption improves the strength and the variety of gut microbiome.
Promotes Healthy Blood Sugar Levels
Chickpeas have beneficial effects on glycemic control and thus can be recommended for diabetic and prediabetic people. Among soluble fibres, chickpea contains a high amount of fibres that help to minimise the rate of digestion of sugar thereby controlling fluctuations in blood sugar levels. Furthermore, chickpeas are low in glycemic index meaning that they will not bring about any spike of glucose in the human body. The protein and healthy fats in chickpeas also act as moderator of the blood sugar enabling one to feel full for a longer time. It also helps maintain normal blood glucose level, increases the uptake of insulin and prevents the development of type 2 diabetes.
Reduce the Risk of Type 2 Diabetes
Chickpeas have a low glycemic index, that is, they do not cause rapid rise in blood sugar. The fibre and protein in chickpeas slow the absorption of carbohydrates, causing sugar to be slowly released into the bloodstream. This helps control blood sugar levels and reduce the risk of type 2 diabetes.
May help with Weight Management
Chickpeas are very beneficial in the management of weight loss because they are rich sources of fibre and protein which assist in avoiding episodes of excessive food intake. They contain few calories meaning they can be incorporated effortlessly in different meals. Fibre in the chickpeas makes digestion slow and ensures that feelings of hunger are not abrupt and helps metabolise well. Chickpeas also have fats and carbohydrates and these kinds of carbohydrates give slow, long and steady energy to the body helping in attaining the right weight. It gives a sense of satiety, fosters healthy metabolism and effectively helps to shed the pounds, so they are perfect for weight loss meal plans.
Supports Bone Health
Chickpeas are a nutritious food that goes a long way in contributing to bone health due to the minerals contained in it such as calcium, magnesium and phosphorus. These minerals play a role in bone formation and strength thus decreasing chances of developing osteoporosis and having bone fractures. Other trace nutrients contained in the chickpeas include vitamin K which is significant in the bone calcification and bone formation procedures. The foods rich in fibre such as chickpeas also aid in calcium absorption thus leading to improved bone health. Chickpeas are good at ensuring healthy bones and improved bone density which helps women avoid bone disorders that are common with ageing. It maintains total and regional bone mass, prevention of osteoporosis and other types of bone failure and fractures.
Helps in maintaining Healthy Skin as well as Soft and Shiny Hair
Chickpeas are nutritious and healthy foods which are very beneficial for skin and hair. The high content of protein helps the skin to form a protein base and rebuild its damaged tissue that is why such lotion helps to avoid fine wrinkles and lines. The part played by folate is to help in growing healthy hair and the part played by vitamin B complex is to help in elasticity and firmness of skin. Blockage of free radical action is due to the presence of antioxidants and polyphenols that help in giving a glowing skin free from blemishes. , due to its contribution to the synthesis and proper functioning of new hair follicles it prevents hair shedding and dandruff. Chickpeas have many nutrients that help one achieve and maintain healthy skin and hair; therefore, they are ideal in one’s diet.
May reduce Inflammation
Chickpeas contain polyphenols, saponin and fibre which make it to have an anti-inflammatory effect. These compounds quench free radicals, thus decreasing oxidative stress as well as inflammation. Chickpeas have fibre that supports good bacteria in the gut that manufacture anti-inflammatory substances. And there are omega-3 and omega-6 fatty acids as well in chickpeas since they also possess anti-inflammatory properties. Thus, cooking and eating chickpeas on a daily basis can help minimise symptoms of certain diseases that affect many people, decrease inflammation in the body and lead to a healthy lifestyle. This therefore makes chickpeas a worthwhile food option in any diet since they help reduce inflammation thus helping the immunity of the body. This may lead to preventing or lowering the incidences of chronic illnesses.
Conclusion
In a nutshell, it is widely proved that chickpeas are nutrient dense and very beneficial to human health when included in the general diet. They have been linked to improved digestion of food, healthy levels of blood sugar, a good bacterial balance, good weight control, bone strength, skin and hair and even act against inflammation. Being packed with protein, fibre, vitamins and minerals, those legumes are useful in boosting people’s health and improving the quality of their lives. Whether the goal is to gain more energy, build a healthy defence or just try to eat more foods with plants, chickpeas should be eaten regularly since they are easily integrated into daily preparations.