WHAT ARE CHICKPEAS AND ARE THEY HEALTHY
What are chickpeas and are they Healthy
This legume is a home energy source
What are chickpeas?
Chickpeas, also known as garbanzo beans, are classified as legumes. They come from one plant — in fact However, chickpeas are considered both vegetables and protein because they are very nutritious. Some even consider them a superfood.
Nutritional Information on Chickpeas
According to the US Department of Agriculture’s FoodData Central, one cup of chickpeas contains:
-
269 calories
- 14.5 grams (g) of protein
- 4.25 g fat
- 44.9 g of carbohydrates
- 12.5 g of dietary fiber
- 80.4 milligrams (mg) of calcium
- 4.74 mg of iron
- 78.7 mg of magnesium
- 276 mg of potassium
- 11.5 mg sodium
Why are chickpeas so Healthy
Chickpeas are what we call a complete protein because they contain all nine essential amino acids, which are building blocks that help our bodies function properly.
Also, chickpeas are full of vitamins and minerals. These include choline, which helps your brain and nervous system function properly, as well as folate, magnesium, potassium and iron. For good measure, chickpeas are also rich in vitamins A, E, and C. That’s why they have so many health benefits.
Benefits of chickpeas
Since chickpeas are packed with nutrients, they offer many health benefits, including:
Promote weight control:
Chickpeas are rich in fiber. In fact, one cup is “about half of the recommended daily fiber intake for adults. This promotes satiety (in other words, it helps you feel full longer) so you don’t overeat. It can help people lose weight if they’re trying to, or stay overweight.
Prevent constipation:
Because chickpeas are high in fiber, they also help prevent constipation, which has the added benefit of keeping your gut health in top shape.
Improve cardiovascular health:
Chickpeas are low in sodium and have no cholesterol. They are also a good source of polyunsaturated fats. Polyunsaturated fats help control (and lower) your cholesterol levels, which, in turn, lowers your risk of developing heart disease.
Helps control blood sugar:
Chickpeas have a low glycemic index, which means they won’t raise your blood sugar. It’s a great food to include if someone has trouble controlling their blood sugar. Or if someone has diabetes, it’s useful in helping to control blood sugar.
Serves as a great substitute for anyone sensitive to gluten
People with celiac disease are sensitive to gluten, which can make food choices difficult. Chickpeas, however, are a great option: they are actually gluten-free.
Is chickpea pasta or flour better to eating chickpeas?
Unlike other foods, chickpeas provide health benefits no matter how you eat them because the nutrients in the legume remain constant, meaning that your body can absorb good value from them.
You can eat chickpeas as they come, straight from the can or straight from the bag if you want to smell them. You can add them to a cold salad. You can sprinkle them with humus. How they are eaten doesn’t really change their nutritional profile.
The same variation applies to pasta with chickpeas or chickpea flour. Both of these options are healthier than regular white flour pasta and offer health benefits regardless of how they are prepared. For example, a pasta lover might choose chickpea pasta to help control their blood sugar. A person who uses chickpea flour in something healthy may be doing it to achieve the gluten-free taste of someone with celiac disease. They serve a health purpose.
Are chickpeas healthy?
Always read labels carefully, as packaged foods can contain many additives. The healthier the hummus, the better it is for our bodies,
Although hummus is easy to make – the main ingredients are chickpeas, olive oil and tahini (a paste made from sesame seeds) – some types can use other ingredients, such as chocolate. This can introduce other factors and reduce his health.That may be the case, but we want to make sure we read the carb content and see if there is added sugar in the food. If there are 10 grams of carbohydrates, 8 grams should not come from added sugar. You want to aim for less than half of added sugar per gram of carbohydrates.
The best chickpea recipes
Chickpeas make a great base for savory dishes and can replace savory dishes. Good recipes using chickpeas include:
- Spicy Roasted Chickpeas.
- Broiled spinach and chickpeas.
- Tomato soup with chickpeas and lentils.
- Black bean humus.
- Flourless Chocolate Chip Cookies.
Although chickpeas are rich in vitamins and minerals, they lack vitamin D. (You’ll find it in fortified milk or orange juice, fatty fish, liver or egg yolk.) It is important that you always eat a complete and balanced diet.
