One of the oldest consumed crops in the world are Chickpeas, also known as garbanzo. Nowadays, they are used across nearly every continent. Not only chickpeas have been a part of certain traditional diets for over 7,500 years, some of the healthiest populations living around the world are still including them in their every day life. Beside soybean, chickpeas is the next most widely grown and eaten bean in the world.
Chickpeas are abundant in vitamins, minerals and proteins, so as a result, they are used to treat wide range of health problems. They will help you for boosting digestion, increase satiety, keeps the blood sugar levels stable, increase the protection against diseases etc.
Chickpeas Nutrition Facts
One cup serving of chickpeas contains (in daily recommended values):
- 5 grams of dietary fiber
- 5 grams of protein
- 2 grams of fat
- 268 calories
- 71% folate
- 84% manganese
- 28% phosphorus
- 29% copper
- 17% zink
- 26% iron
Top Chickpeas Health Benefits
- Increases Satiety and Helps with Weigh Loss
According to some studies, consuming chickpeas can help you lose weight since they are rich in fiber and protein, which they make you feel full and help you to curb food craving and unhealthy snacking.
Beans not only make us feel full when combined with other foods, they also help us to control our blood sugar level, thus maintaining our energy.
Try to consume more often foods like fat burning garbanzo, because it will make you less likely to snack on empty-calorie and processed junk foods and in that way you will lose weight.
In combination with other nutritious whole-foods like vegetables or organic goat cheese, chickpeas are even more filling, because they are rich in fiber and protein but low in calories.
- Helps Control Blood Sugar Levels
Chickpeas are easy to digest and are great for energy because they are a form of complex carbohydrate. However, not all carbohydrates are not created equal since some of them raise blood sugar levels and lead to spikes and dips in energy, as opposed to others which give us sustained fuel (complex carbs).
Starch is contained in chickpeas, which is a slow carbohydrate and it takes an extended period of time to break down once consumed, which is opposite of some other simple sugars found in processed producst like soda, candy, pasta, white bread and others.
People who are prediabetic or who have diabetes, should not intake straches since it contains natural sugars called glucose, which the body uses easily for many functions. Glucose is found in all beans and starches, and its process of digesting is extended, and this is extremely important for people with diabetes since they have trouble reaching a stable blood sugar level after contain sugars due to a resistance to insulin.
- Provides Essential Vitamins and Minerals
Consuming chickpeas is essential for vegans and vegetarinas, because it boosts high levels of B vitamins, phosphorus, zinc, iron, folate which they lack due to avoiding animal products.
Chickpeas are abundant in folate, also known as vitamin B6, which is important for helping the body to produce new cells as it plays a role in copying and syntheseizing DNA.
A deficiency in folate can result in poor digestion, poor immune function, anemia. Moreover, its deficiency in pregnant women can lead to neural tube defects such as spina bifida.
Zink is an essential trace mineral that plays a role in over 100 important enzymatic reactions in the body, and facilitates in bodily functions including protecting against free radical damage, helps with the formation of hemoglobin within the blood, plays a part in the copying of DNA, and speed up wound healing.
Zinc deficiency can result in infertility, thinning hair, consistent digestive problems and diarrhea, frequently getting sick with colds, and even stuned growth in children.
Legumes have an alkalizing effect on the body, which helps to balance pH levels by combating the high level of acidity that is common in most modern, western diets.A combination of chickpeas with a source of healthy fat, like olive oil for example which is the case with hummus, helps in increasing the absorption of nutrient.
Due to the 3 nutrients contained in chickpeas, vitamin B6, magnesium and manganese, they can help to reduce common symptoms associated with PMS.
- Improves Digestion Thanks to a High Fiber Content
Eventhough chickpeas are on the list of 20 ultimate high fiber foods, only 5 % of Americans get the daily recommended amount of dietary fiber that they need to consume through food every single day.
Fiber aid in quickly moving foods through the digestive tract which facilitates in healthy digestion and in decreasing symptoms of IBS and constipation. Fiber works by drawing fluids from the body and binding them to the bulk of forming stool, which contains toxins and waste that must be removed from the body.
Fiber also increases healthy bacteria while decreasing unhealthy bacteria by keeping the balance of pH levels and bacteria within the gut.
Not only the hight amount of fiber in garbanzo beans helps us to feel full, but it also keeps our heart healthy, guards against cancer, obesity, kidney stones, PMS, helps to control blood sugar levels and more.
- Great Source of Plant-Based Protein
An essential macro-nutrient that plays an important role in almost every function in the body, from our vital organs, hormone levels, tissues and muscles, is protein. Its consumption can help you to naturally slow aging.
We should definitely intake more protein through our diet since it is beneficial for creating hemoglobin and important antibodies, give us lasting energy, help to heal wounds and injuries, controls blood sugar levels, fight bacteria, make us feel full, help with muscle building and maintenance, etc.
Chickpeas nutrition beside containing important protein-about 15 grams per cup of cooked beans, also has many other nutrients and fiber.
Vegans, vegetarians and children are at most risk for not consuming enough protein.
Protein deficiency can result in heart problems, imbalanced hormone levels, eye problems such as cataracts, muscle weakness, low energy, fatique and more.
The best choice for non-meat eaters are chickpeas because they are a rich source of proteins.
In order to make up a complete protein, chickpeas should be combined with grains or veggies, for example in hummus that is eaten with pita bread. This means they contain all of the building-blocks of protein, called essential amino acids, that are necessary for the body to acquire from food in order to use for body function and energy.
- Helps Protect Against Heart Disease and Cancer
Due to the high fiber in chickpeas, people feel satiated and are not able to over eat and gain harmful excess weight around the vital organs, so by consuming them, they help balance bad cholesterol levels, reduce hypertension and protect againts heart disease.
With the intake of fibers, a gel-like substance is created in the digestive system that binds with fatty acids and help to balance cholesterol levels. Both soluble fiber and insoluble fiber have been show to be important in helping to control and manage hypertension.
Beans have the ability to maintain healthy blood pressure levels and decrease the chances of cardiac arrest and stroke because they keep the arteries clear from plague build-up. If you want to decrease the chances of heart arrest and balance bad LDL cholesterol, make sure to consume one daily serving (about ¾ cup cooked) beans.
Moreover, some studies revealed that consuming beans has protective benefits against cancer, especialy colon cancer, due to their high fiber content. For example, garbanzo beans help stall cancerous cells from further forming.
Cancer cells cannot proliferate because beans keep the digestive system and the colon free from harmful bacteria and toxic build-up which results in the creation of healthier overall environments where pH levels are balances, and inflammation is reduced.