HomeBLOGLearn about the amazing benefits of chickpeas

Learn about the amazing benefits of chickpeas

benefits of chickpeas is an edible plant of the same family of legumes as peanuts and beans. It has been eaten in Middle Eastern countries for thousands of years. It is used to prepare many dishes, the most famous of which is the dip of chickpeas with sesame flour or beets.

Although they are famous for their delicious taste, these small legumes are rich in fiber, protein, vitamins and minerals. The health benefits of chickpeas for the heart, body, and brain are also well known.

From lowering cholesterol to fighting diabetes and even some types of cancer, if you’re wondering what are the benefits of chickpeas, here’s the answer in this report.

What are the benefits of chickpeas?

1. Chickpeas are a rich source of vitamins and minerals

Chickpeas contain a moderate number of calories, as 67% of the calories in every 164 grams of it come from carbohydrates, while the rest come from protein and fats.

Chickpeaes also provide a variety of vitamins and minerals such as manganese, folic acid, copper, iron, zinc, phosphorous, magnesium, selenium and potassium.

2. Hummus helps you feel full

The protein and fiber in chickpeas may help keep your appetite in check. They work together to slow digestion, which helps promote feelings of fullness. Additionally, protein may increase the levels of appetite-reducing hormones in your body; This helps you control the amounts you eat.

In fact, the effects of protein and fiber in chickpeas may automatically lower your calorie intake, according to a study

A Kuwaiti woman conducted in 2017 compared appetite and calorie intake among 12 women who ate two different meals.

Before one meal, the women ate 200 grams of chickpeas, then two slices of white bread before the other meal. And they had a significant decrease in appetite and calories after the chickpea meal, compared to the white bread meal.

Another 2020 University of Texas study found that those who ate pastries and hummus for their afternoon snack experienced a 70% decrease in appetite and a 30% increase in fullness.

3. Rich in vegetable proteins

Chickpeas are a great source of plant-based protein, which makes them an excellent food for people who don’t eat meat and animal products.

A serving containing (164 grams) provides about 14.5 grams of protein, which is comparable to the protein content of similar foods like beans and lentils.

The protein quality of chickpeas is also better than other types of legumes. This is because chickpeas contain all the essential amino acids except for methionine.

For this reason, you need to make sure that you get all the amino acids in your diet through whole grains that contain methionine, such as quinoa.

4. The benefits of chickpeas for the diet

The protein and fiber in chickpeas may reduce your appetite, which may limit your calorie intake at meals. Thus, it helps you lose extra weight.

A 2016 study by George Mason University in the United States found that those who ate chickpeas regularly had a lower BMI and had a lower waist circumference than those who did not eat it.

A 2016 Canadian research review found that those who ate at least one daily serving of legumes, such as chickpeas, lost 25% more weight than those who didn’t eat legumes.

5. One of the benefits of chickpeas is the regulation of blood sugar

Chickpeas may help manage blood sugar levels; Because the glycemic index is low; This means that the level of sugar in the body decreases after eating it.

Chickpeas also contain a type of slowly digesting starch called amylose that helps stabilize blood sugar and prevents insulin from rising too quickly, WebMD notes.

Additionally, the fiber and protein in chickpeas may help regulate blood sugar levels. This is because fiber slows down the absorption of carbohydrates to promote a steady rise in blood sugar levels rather than a spike.

6. Hummus promotes healthy digestion

Chickpeas are full of soluble fiber important for digestive health that mixes with water to form a gel-like substance in the digestive system.

Soluble fiber may help increase the number of healthy bacteria in your gut and prevent the overgrowth of unhealthy bacteria.

This may reduce the risk of certain digestive diseases, such as irritable bowel syndrome (IBS) and colon cancer.

7. May prevent some chronic diseases

Chickpeas may help reduce the risk of many chronic diseases, such as heart disease. This is because it contains many minerals, such as magnesium and potassium, which support heart health by helping to prevent high blood pressure, a major cause of heart disease.

In addition, the soluble fiber in chickpeas has been shown to reduce triglycerides and LDL cholesterol, the levels of which may increase the risk of heart disease, according to the Cleveland Clinic for Medicine and Health.

Also, eating chickpeas regularly may help reduce the risk of developing certain types of cancer. This is because these legumes may boost the body’s production of butyrate, a fatty acid that may reduce inflammation in colon cells and possibly reduce the risk of colon cancer.

Moreover, chickpeas contain saponins, which are plant compounds that may help prevent the development of some types of cancer.

Chickpeas also provide several vitamins and minerals that may reduce the risk of cancer, including B vitamins, which may be associated with a reduced risk of breast and lung cancer.

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