CHICKPEAS BENEFITS - 12 Reasons to Start Eating Chickpeas Every Day
Chickpeas belong to the legume family and are also known as garbanzo beans. They have
been grown in the Middle Eastern countries for thousands of years. Their nutty taste
and grainy texture pair well with many other foods. They are a great source of vitamins,
minerals, and fiber which offers a variety of health benefits. In today’s video, we
will share with you 12 Reasons to Start Eating Chickpeas Every Day.
#1 Packed with Nutrients Chickpeas have an excellent nutritional profile.
They contain an adequate amount of calories and provide 46 calories per 1 ounce (28-gram)
serving. Chickpeas also contain a variety of vitamins and minerals as well as protein
and fiber. One ounce serving of chickpeas provides 46
calories, 8-gram carbs, and 3-gram protein. One ounce of chickpeas also provides 12% of
the RDI for folate, 14% of the RDI for manganese, 4% of the RDI for iron, 5% of the RDI for
phosphorus, and 5 % of the RDI for copper.
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#2 keeps your appetite under control The protein and fiber found in chickpeas help
to control your appetite. They slow down the process of digestion which promotes feelings
of fullness. Protein also helps to increase the levels of appetite-reducing hormones in
the body. Infect the filling properties of protein and fiber can automatically lower
your calorie intake throughout the day. One observational study found that people
who eat an average of 104 grams of chickpeas daily for 12 weeks feel fuller and eat fewer
junk foods as compared to when they did not eat chickpeas.
#3 Rich in plant-based protein Chickpeas are a good source of plant-based
protein which makes them a suitable food choice for those who don’t eat animal products.
One ounce serving of chickpeas provides about 3 grams of protein which is comparable to
the protein content in similar foods such as black beans and lentils.
The protein content found in chickpeas helps to control your appetite and also plays an
important role in weight management, bone health, and maintain muscle strength. Some
studies prove that the quality of protein found in chickpeas is healthier than other
types of legumes because chickpeas have almost all essential amino acids except methionine.
#4 helps you to manage your weight Chickpeas have many properties that help you
to control your weight. Chickpeas are low-calorie foods that provide only a few calories as
compare to the number of nutrients they contain. People who eat low-calorie foods are more
likely to lose weight as compare to those who eat high-calorie foods.
Furthermore, the protein and fiber content found in chickpeas can promote weight management
due to their appetite lowering effects and help to reduce calorie intake at meals. According
to a study people who eat chickpeas regularly have 53% fewer chances to be obese and have
lower body mass index and weight circumference as compare to those who don’t eat chickpeas.
Additionally, another meta-analysis found that people, who eat at least one serving
of legumes such as chickpeas, lose 25% more weight each day than those who did not eat
legumes.
#5 Support blood sugar control Chickpeas can help you to manage your blood
sugar levels because they have a low glycemic index (GI) which reduces the rapid increase
in your blood sugar after eating food. Foods with a low glycemic index have been shown
to promote blood sugar management. Secondly, chickpeas are also an excellent source of
fiber and protein which are both known for their role in blood sugar regulation. Because
the fiber slows down the absorption of carbs which aids a steady rise in blood sugar levels
and consumption of proteins helps to maintain healthy blood sugar levels in individuals
with type 2 diabetes. In one study people who eat 200 grams of chickpeas
have a 21% reduction in blood sugar levels, as compare to those who eat a meal that contained
whole-grain cereal.
#6 Beneficial for digestion Chickpeas are loaded with fiber and have several
proven benefits for digestive health. The fiber found in chickpeas is mostly soluble
which forms a gel-like substance in the digestive tract. Soluble fiber helps to increase the
number of healthy bacteria in your gut and prevents the growth of harmful bacteria. It
can lead to a reduced risk of some digestive conditions, like irritable bowel syndrome
and colon cancer. So, to improve your digestive health add chickpeas to your daily diet.
#7 protect against heart diseases Chickpeas are a good source of several minerals,
such as magnesium and potassium which are beneficial for your heart health. They help
to prevent high blood pressure which is one of the major risk factors for heart diseases.
Additionally, the soluble fiber found in chickpeas also helps to reduce triglyceride and “bad”
LDL cholesterol levels which can increase risks of heart diseases.
Studies found that people who eat 728 grams of chickpeas per week have significantly reduced
their total cholesterol levels by an average of almost 16 mg/dL.
#8 Prevent cancers The addition of chickpeas in your diet on
regular basis helps to reduce the risks of certain types of cancers. Consumption of chickpeas
helps to promote the body’s production of butyrate, which is a fatty acid that helps
to reduce inflammation in colon cells and decrease the risks of colon cancer.
Chickpeas are also a great source of saponins which is a plant compound that protects against
the development of certain cancers. Saponins also play an important role in inhibiting
tumor growth. Chickpeas also contain certain vitamins and minerals that help to lower the
risks of cancer and also contain B vitamins which are responsible for reducing the risk
of breast and lung cancer.
#9 Prevent diabetes Chickpeas have a few properties that help
to control blood sugar and prevent you from diabetes. The protein and fiber content of
chickpeas prevent blood sugar levels from rising too fastly after eating, which is an
important factor in diabetes management. The low glycemic index (GI) of chickpeas makes
an appropriate food for diabetes patients because they are unlikely to lead to blood
sugar spikes. They are also a good source of vitamins and minerals which have been shown
to reduce the risk of type 2 diabetes, including magnesium, B vitamins, and zinc.
#10 Prevents hair loss The protein content of chickpeas helps to
prevent hair loss and manganese found in chickpeas can strengthen your hair. A deficiency of
manganese can cause slower hair growth. The vitamin A and zinc found in chickpeas also
fight against dandruff.
#11 Supports pregnancy Chickpeas contain a sufficient amount of nutrients
that are more necessary during pregnancy such as folate, calcium, protein, and iron. Folate
is the most vital nutrient during pregnancy because it is necessary for the health of
both mother and fetus. It also reduces the risks of neural tube defects and low birth
weight.
#12 Easy to add in your Diet Chickpeas are inexpensive and incredibly easy
to add to your diet. In most grocery stores chickpeas are also available in canned and
dry form. Chickpeas are delicious and can be used in a variety of dishes. You can eat
them by adding them into salads soups or sandwiches. Another way to enjoy chickpeas is to roast
them which makes it a delicious and crunchy snack. You can also add them to veggie burgers
or tacos. The high protein content of chickpeas makes them an excellent replacement for meat.
Chickpeas are incredibly healthy food. They are an excellent source of vitamins, minerals,
fiber, and protein which makes them a perfect food for weight management and to control
blood sugar. The addition of chickpeas in your daily diet will support your health and
help to reduce your risk of developing chronic diseases, such as heart disease and cancer.
If you want to get more benefits then you should add chickpeas to your daily diet include
chickpeas in your diet.
Will you start eating chickpeas every day after watching this video? Please let us know
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