Chickpeas have been cultivated and eaten in Middle Eastern countries for thousands of years. As a rich source of vitamins, minerals, and fiber, chickpeas can provide a variety of health benefits, such as helping to control weight, improve digestion, and reduce the risk of disease. In addition, this legume is rich in protein and is an excellent substitute for many types of meat. Here are 10 health benefits of eating chickpeas.
1. Supplement a variety of nutrients
Chickpeas contain a moderate amount of calories, providing 269 calories (164 grams) per cup. About 67% of these calories come from carbohydrates, while the rest comes from protein and fat.
Chickpeas also provide a variety of vitamins and minerals, as well as an appropriate amount of fiber and protein.
2. Helps control appetite
The protein and fiber in chickpeas may help control appetite. Protein and fiber work together to slow down digestion, which helps promote satiety. In addition, protein may increase the level of hormones in the body that reduce appetite. The filling effect of protein and fiber in chickpeas may automatically reduce your caloric intake.
3. Supplement plant protein
Chickpeas are rich in plant protein, making them an excellent food for vegetarians. One serving (164 grams) of chickpeas provides approximately 14.5 grams of protein, which is equivalent to the protein content of similar foods such as black beans and lentils.
The protein in chickpeas may help promote satiety and control 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 beans. That's because chickpeas contain essential amino acids for protein.
4. Help you control your weight
The protein and fiber in chickpeas may reduce your appetite, which in turn reduces your calorie intake during meals. In one study, people who regularly ate chickpeas were 53% less likely to have a body mass index (BMI) of over 30 and had a smaller waist circumference than people who did not eat chickpeas.
5. Support blood sugar regulation
Chickpeas can help control your blood sugar levels in many ways. First, their glycemic index (GI) is quite low, which is an indicator of how quickly your blood sugar rises after eating food. A diet that includes many low-GI foods has been shown to promote blood sugar management.
In addition, the fiber and protein of chickpeas may help regulate blood sugar levels. That's because fiber slows down the absorption of carbohydrates, thereby promoting a steady rise in blood sugar levels instead of peaks. Eating protein-rich foods may also help maintain healthy blood sugar levels.
6. Good for digestive system health
Chickpeas are rich in fiber and have multiple benefits for digestive health. Most of the fiber in chickpeas is soluble, which means that it mixes with water to form a gel-like substance in the digestive tract.
Soluble fiber may help increase healthy bacteria in the intestines, which may reduce the risk of certain digestive diseases, such as irritable bowel syndrome (IBS) and colon cancer. Chickpeas can also help support digestive health by improving the frequency, comfort, and consistency of bowel movements.
7. Prevent certain chronic diseases
Chickpeas may help reduce your risk of many chronic diseases.
(1) Heart disease
Chickpeas are an important source of many minerals, such as magnesium and potassium, which can support heart health by helping prevent high blood pressure, a major risk factor for heart disease.
In addition, the soluble fiber in chickpeas has been shown to reduce triglycerides and low-density lipoprotein cholesterol, because elevated levels may increase the risk of heart disease.
Some studies have shown that regular consumption of chickpeas may help reduce the risk of certain types of cancer.
This is because this legume may promote your body to produce butyric acid, a fatty acid that can reduce inflammation in colon cells, and may reduce your risk of colon cancer.
In addition, chickpeas contain saponins, which are plant compounds that may help prevent the development of certain cancers. The role of saponins in inhibiting tumor growth has also been studied.
Chickpeas also provide a variety of vitamins and minerals that can reduce the risk of cancer, including B vitamins, which may be related to lowering the risk of breast cancer and lung cancer.
(3) Type 2 diabetes
Chickpeas can regulate blood sugar and may help prevent and control diabetes. The fiber and protein in chickpeas help prevent your blood sugar levels from rising too quickly after eating, which is an important factor in diabetes management.
Finally, they are a source of multiple nutrients that have been found to reduce your risk of type 2 diabetes, including magnesium and B vitamins. Their zinc content may also help control this condition.
8. Promote brain health
Due to their impressive nutritional content, chickpeas may support brain function and mental health. This is because they are an important source of choline, which plays an important role in brain function. Chickpeas also contain a lot of magnesium, which is a key mineral for nerve function.
In addition, research shows that the multiple nutrients found in these beans, including magnesium, selenium, and zinc, may help prevent depression and anxiety.
9. Help prevent iron deficiency
Chickpeas are an excellent source of iron, which is involved in red blood cell production, as well as other aspects of body development, brain development, muscle metabolism, and health.
If you do not get enough of these key micronutrients, your body's ability to produce healthy red blood cells may be impaired. In turn, this can lead to iron deficiency, a condition characterized by symptoms such as weakness, fatigue, and shortness of breath.
Chickpeas also contain some vitamin C, which helps promote the absorption of iron by the body.
10. Easy to add to your diet
Chickpeas are versatile and can be added to various dishes, such as salads, soups, or sandwiches. They are also the main ingredient of hummus, which is a dipping sauce made from hummus, tahini, olive oil, lemon juice, salt, and garlic.
Finally, you can grill the chickpeas as a deliciously crunchy snack, or add them to veggie burgers and tacos.
All in all, eating chickpeas is very beneficial to human health, it can supplement a variety of elements needed by the body and prevent a variety of diseases. If you are interested in chickpeas, GOOD LUCK is undoubtedly your best choice.
As an experienced supplier of agricultural products, GOOD LUCK always upholds a responsible attitude to consumers and controls the quality of our products. We are equipped with a professional quality inspection system and a comprehensive management team, which can control the quality of our products in an all-round way. At the same time, we will also provide users with customized packaging services and related after-sales services. If you buy our chickpeas, please contact us immediately!