Chickpeas have been cultivated and consumed in the Middle East for thousands of years. Their nutty flavor and grain texture combine well with many other foods and ingredients.
Chickpeas, as a rich source of vitamins, minerals and fiber, can have various health benefits such as helping with weight management, improving digestion and reducing the risk of disease.
In addition, these legumes are high in protein and are a great substitute for meat in many vegetarian and vegan foods.
Here are 10 health benefits of chickpeas:
1. Chickpeas are rich in nutrients
Chickpeas have impressive nutritional properties. They contain an average number of calories, which provides 269 calories per cup (164 grams). About 67% of these calories come from carbohydrates, while the rest come from protein and fat.
Chickpeas also contain a variety of vitamins and minerals, as well as a good amount of fiber and protein. One serving of 1 cup (164 grams) of cooked chickpeas includes the following:
Protein: 14.5 grams
Fat: 4 grams
Carbohydrates: 45 g
Fiber: 12.5 grams
Manganese: 74% of daily value (DV)
Folate (Vitamin B9): 71% of DV
Copper: 64% DV
Iron: 26% DV
Zinc: 23% of DV
Phosphorus: 22% of DV
Magnesium: 19% of DV
Thiamine: 16% of DV
Vitamin B6: 13% of DV
Selenium: 11% of DV
Potassium: 10% of DV
As you can see, these beans are a good source of the mineral manganese and vitamin B folate.
Chickpeas contain moderate amounts of calories and several vitamins and minerals. They are also a good source of fiber and protein.
2. Chickpeas can make you feel full
The protein and fiber in chickpeas can help control your appetite.
Protein and fiber work together to slow down digestion and help increase satiety. In addition, protein can increase the levels of appetite-suppressing hormones in your body.
In fact, the protein and fiber filler effects of chickpeas can automatically reduce your calorie intake.
One study found that those who ate pea-based salt and humus for an afternoon snack experienced a 70 percent reduction in appetite and a 30 percent increase in satiety. However, more research is needed on peas and appetite control.
Chickpeas are high in protein and fiber, which can keep you full and reduce your calorie intake at meals.
3. Chickpeas are rich in vegetable protein
Chickpeas are a great source of plant protein, which makes them a great food for people who do not eat meat or animal products.
One serving of 1 cup (164 grams) provides about 14.5 grams of protein, which is comparable to the protein content of similar foods such as black beans and lentils.
The protein in chickpeas can help increase satiety and control your appetite. Protein is also known for its role in weight management, bone health and muscle strength.
Some studies have shown that the quality of protein in chickpeas is better than other types of legumes. This is because chickpeas contain all the essential amino acids except methionine.
For this reason, they are an incomplete source of protein. To ensure you get all the amino acids in your diet, it is important to include chickpeas with whole grains that contain methionine, such as quinoa.
Chickpeas are an excellent source of protein that can help with weight management and bone health. These beans are a great choice for people who do not use animal products.
4. Chickpeas can help you manage weight
Chickpeas can help with weight management due to their satiating effects. The protein and fiber in chickpeas can reduce your appetite and therefore your calorie intake at meals.
In one study, people who ate peas regularly were 53 percent less likely to have a body mass index (BMI) above 30 and had a lower waistline than those who did not eat peas.
While BMI is a common measure of health, keep in mind that its effectiveness is limited.
However, another study found that those who ate at least one serving of legumes a day, such as chickpeas, lost 25 percent more weight than those who did not.
Although these findings are promising, more human studies are needed.
The fiber and protein content of chickpeas, as well as their relatively low calorie density, can help you maintain a healthy weight.
5. Chickpeas can help regulate blood sugar
Chickpeas can help manage your blood sugar levels in several ways.
First, they have a relatively low glycemic index (GI), which indicates how fast your blood sugar rises after eating a meal. Diets that include many foods with a low GI have been shown to improve blood sugar management.
In addition, pea fiber and protein can help regulate blood sugar levels.
This is because fiber slows down the absorption of carbohydrates to raise blood sugar levels instead of raising them. Eating protein-rich foods can also help maintain healthy blood sugar levels.
In one study, eating 1.25 cups (200 grams) of chickpeas reduced postprandial blood sugar levels by 36 percent compared to eating two slices of white bread.
An old 12-week study found that 45 people who ate four 10.5-ounce (300-gram) cans of chickpeas a week had a significant reduction in fasting insulin levels, an important factor in regulating blood sugar.
In addition, several studies have linked pea consumption to a reduced risk of several diseases, including diabetes and heart disease. These effects are often attributed to their ability to lower blood sugar levels.
Chickpeas have a low GI and are an excellent source of fiber and protein, all of which support healthy blood sugar management.
6. Chickpeas can be useful for digestion
Chickpeas are rich in fiber, which has many benefits for gastrointestinal health.
The fiber in chickpeas is more soluble, meaning it combines with water to form a gel-like substance in your digestive tract.
Soluble fiber can help increase the number of healthy bacteria in your gut and prevent the growth of unhealthy bacteria. This can reduce the risk of some gastrointestinal diseases, such as irritable bowel syndrome (IBS) and colon cancer.
According to a study, chickpeas can also help improve gastrointestinal health by improving the frequency, ease and stability of bowel movements.
Chickpeas are high in fiber, which helps digest food by supporting bowel movements and increasing the number of healthy bacteria in the gut.
7. Chickpeas can protect against some chronic diseases
Chickpeas can help reduce the risk of several chronic diseases.
Chickpeas are a good source of several minerals such as magnesium and potassium that can help support heart health by helping prevent high blood pressure – a major risk factor for heart disease.
In addition, soluble fiber in chickpeas has been shown to lower triglycerides and LDL (bad cholesterol), high levels of which can increase the risk of heart disease.
According to 26 studies, eating at least 1 serving a day of legumes, including chickpeas, can significantly help lower LDL (bad) cholesterol.
Some research shows that eating chickpeas regularly can help reduce the risk of certain types of cancer.
This is because these legumes can increase your body’s production of butyrate, a fatty acid that can reduce inflammation in colon cells and possibly reduce the risk of colon cancer.
In addition, chickpeas contain saponins, a plant compound that can help prevent the development of some cancers. Saponins have also been studied for their role in inhibiting tumor growth.
Chickpeas also contain several vitamins and minerals that can reduce the risk of cancer, including B vitamins, which may be associated with a lower risk of breast and lung cancer.
Type 2 diabetes
Chickpeas can help prevent and manage diabetes because of their blood sugar-regulating effects.
The fiber and protein in chickpeas help prevent a rapid rise in blood sugar after eating, which is an important factor in managing diabetes.
In addition, low glycemic index (GI) makes them suitable for people with diabetes, as they are unlikely to lead to high blood sugar.
Finally, they are a source of several nutrients that reduce the risk of type 2 diabetes, including magnesium and B vitamins. The zinc content in them can also help manage this condition.
Chickpeas can help prevent some chronic diseases, including heart disease, cancer and type 2 diabetes.
8. Chickpeas can support brain function and mental health.
This is partly because they are an excellent source of choline, which plays an important role in brain function.
In particular, this essential nutrient is needed to produce specific neurotransmitters that act as chemical messengers for your body’s nerve cells. However, while choline is vital for infants, its role in adult health has not been well studied.
Chickpeas also contain a lot of magnesium, which is a key mineral for nerve function.
In addition, research shows that several nutrients in these beans, including magnesium, selenium and zinc, can help protect against depression and anxiety.
Chickpeas are rich in several nutrients that can support brain health, including choline, magnesium, selenium and zinc.
9. Chickpeas can help prevent iron deficiency
Chickpeas are an excellent source of iron, accounting for approximately 26% of DV in 1 cup (164 g).
Iron is involved in the production of red blood cells as well as physical growth, brain growth, muscle metabolism and other aspects of health.
If you do not get enough of this key micronutrient, your body’s ability to produce healthy red blood cells can be disrupted. In turn, this can lead to iron deficiency, a condition characterized by symptoms such as weakness, fatigue and shortness of breath.
As such, chickpeas are a great option for people who may be at risk for iron deficiency, such as vegetarians.
Chickpeas also contain some vitamin C, which can help increase your body’s absorption of iron.
Chickpeas are a good source of iron and can help protect against iron deficiency.
10. Cheap and easy to add to your diet
Chickpeas can be easily added to your diet.
They are affordable and widely available in canned and dried varieties. Due to their high protein content, they are a great alternative to meat in vegetarian and vegan diets.
In addition, chickpeas are versatile and can be added to a variety of foods such as salads, soups or sandwiches.
They are also a key ingredient in hummus, made from crushed peas, tahini, olive oil, lemon juice, salt and garlic.
Finally, you can fry the peas for a tasty and crunchy snack, or include them in vegetable burgers and tacos.
Chickpeas are cheap and taste great in many foods and are a good substitute for meat because of their protein content.
Chickpeas are not just a delicious food.
They are very healthy and nutritious and contain vitamins, minerals, fiber and protein. These properties can support weight management, blood sugar regulation and brain health, while reducing the risk of chronic diseases such as heart disease and cancer.
Sadr Novin Khorasan Trading with a 10-year history in the field of import and export and using the experiences of food experts, brings chickpeas with the highest quality and the most appropriate price to you, dear buyers.
To buy chickpeas or to know the price of chickpeas, contact the collection experts by phone or by sending a message through the contact us page.
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