Lightly roasted for a quick snack, blitzed into a dip, or featured in your main course – chickpeas can fit in anywhere. And good thing, too, because they’re great for your health! This powerhouse of protein and fiber can not only help you lose weight but also defend you against cancer and heart disease. So for a healthy addition to your diet, check out the chickpea!
Chickpeas or garbanzo beans – also known as “that thing in hummus” – originated in the Middle East. Popular for their weight loss properties, chickpeas travelled to the rest of the world to become a prominent part of our everyday diet. Whether it’s in a salad or a dip, the nutty flavor of chickpeas can be a treat. They’re not only tasty but also a reservoir of essential nutrients. Here are some reasons to eat chickpeas on a regular basis.
1. Aids Weight Loss - People who eat chickpeas are 53% less likely to be obese.
A small cup of chickpeas can load you with energy and keep you satiated for a long time. They have a low energy density, which means fewer calories. Chickpeas are also high in fiber and protein, so they’ll fill you up and keep you from overeating. In fact, a study found that individuals who consumed chickpea had a healthy weight and were 53% less likely to be obese.2 A good trick for weight loss is to replace your mayonnaise dip with hummus. It’s not only more delicious but also healthier!
2. Manages Type 2 Diabetes - The glycemic index of hummus is approximately half that of chickpeas, explaining why hummus may be more effective in lowering blood sugar levels than plain chickpeas.
If you’re suffering from type 2 diabetes, you might want to give chickpea a try! Type 2 diabetes is characterized by high blood sugar levels and insulin resistance. Since type 2 diabetes is dependent on lifestyle and diet, experts emphasize the importance of including pulses like chickpeas in the diet to manage the blood sugar levels. Known for their low glycemic index and hypoglycemic ability, chickpeas can provide steady energy while bringing down your blood sugar levels.
3. Improves Digestion And Eases Constipation - The insoluble fiber in chickpeas reduces constipation and aids digestion.
Most of us face digestion-related issues on a regular basis. If you’ve been feeling sick and constipated of late, chickpeas might, quite literally, help you ease the tension! Chickpeas are high in insoluble fiber, which is essential for digestion and smooth passage of stool. While chickpeas can provide relief from constipation, ensure you don’t eat them in excess, as it could result in gas, bloating, and even diarrhea. Also, drink enough water to balance the high fiber diet.
4. Keeps Your Heart Healthy - By reducing the bad cholesterol levels, chickpeas clear clogged arteries and improve heart health.
If you have a high cholesterol level, you could be at an increased risk of heart disease. Research indicates that a diet rich in pulses like chickpeas can lower LDL or “bad cholesterol” without affecting the levels of HDL or “good cholesterol.” By removing cholesterol buildup and clearing clogged arteries, the soluble fiber in chickpeas can lower bad cholesterol levels and reduce your risk of heart disease.
5. Aids Iron Absorption And Prevents Anemia - Chickpeas are rich in molybdenum, which helps your body with iron metabolism.
A medical condition in which your RBC or hemoglobin count is less than normal, anemia affects over 24% of the population – both men and women. The most common cause of anemia is iron-deficiency. A bowl of cooked chickpeas meets 29% of your daily iron requirement, thus preventing anemia. Also, chickpeas are rich in molybdenum (164% DV), an element that’s required for iron metabolism. An important catalyst for an enzyme reaction, molybdenum facilitates the breakdown of certain amino acids in the body.
6. Improves Bone Health - The manganese and protein in chickpeas can keep your bones healthy and reduce your risk of osteoporosis.
To reduce your risk of osteoporosis and keep your bones strong, eat a bowl of chickpeas every day. Chickpeas are rich in protein and manganese, both of which promote bone health and reduce your risk of fractures. Research indicates that a high-protein diet is associated with lesser incidences of osteoporosis and bone fractures.
7. Reduces Menstrual Cramps - The fiber and vitamin B6 present in chickpeas can help ease cramps.
While period cramps and PMS are a part and parcel of menstruation, there are some things you can do to ease the discomfort. One of them is to eat foods that reduce the activity of prostaglandins, the inflammatory substances responsible for the pain. Chickpeas are high in fiber and vitamin B6, both of which can reduce menstrual cramps and help deal with PMS.
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