5 Science-Backed Benefits Of Chickpeas

Chickpeas do not only satisfy the taste buds but they have emerged nutritional powerhouse that can support overall health. They have been consumed for thousands of years all across the world. You can relish chickpeas in curries paired with rice or roti, hummus, salads, and evening snacks. Chickpeas are rich source of essential vitamins, minerals, fibre that can support weight management, enhance digestion, and alleviate risk of various diseases. The legume is powerful source of protein for vegetarians.

Nutritional Value Of Chickpeas

If you consume 100 grams of cooked chickpeas, you can get 164 calories, 8.9 grams protein, 7.6 grams fibre, 27 grams carbohydrates, and 2.6 grams fats. It offers vital minerals and vitamins like folate (vitamin B9) for cell growth, phosphorous for strong bones, magnesium for effective muscle and nerve function, zinc for improved immunity, and iron that can prevent anemia.  

Chickpeas Health Benefits

Promotes Weight Management: Chickpeas are loaded with fibre and protein that can help you feel full for longer and prevent unnecessary snacking. The combination of protein and fibre can slow down digestion that can keep the appetite under control. Protein can significantly enhance appetite-controlling hormones. According to a study conducted by National Library of Medicine, those individuals who consumed chickpeas-hummus as part of afternoon snack witnessed 70% decline in appetite and 30% surge in fullness.

Improves Healthy Bowel Movement: The presence of high fibre content can effectively prevent constipation and support healthy bowel movement. Also, chickpeas can keep your gastrointestinal (gut) health in ideal shape. The fibre in chickpeas is mostly soluble that can blend with water to create gel-type substance in the digestive tract. Soluble fibre also increases healthy bacteria in the gut and restricts unhealthy bacteria this decreasing risk of digestive conditions like irritable bowel syndrome (IBS) and colon cancer, according to healthline.

Supports Cardiovascular Health: Chickpeas contain very low sodium and free from cholesterol. They are vital source of polyunsaturated fats that can help in reducing or controlling the cholesterol levels. They contain essential minerals like magnesium and potassium that can support heart health by preventing high blood pressure, serious risk factor for heart disease. Soluble fibre in chickpeas can decrease triglycerides and LDL (bad) cholesterol.

Controls Cancer: Chickpeas can bring down the risk of some specific cancer as it can boost body’s production of butyrate, a fatty acid that can decrease inflammation in colon cells. Regular consumption can bring down risk of colon cancer. “While the scientific literature is emerging, several studies support hummus/chickpea consumption in relation to weight control, glucose, and insulin response, cardiovascular disease, cancer, and/or GI health,” added the National Library of Medicine report.

Regulates Blood Sugar: The legume can also control and manage diabetes as a result of its sugar-regulating properties. Presence of fibre and protein in chickpeas can stop blood sugar levels from surging instantly after meals, a vital factor in managing diabetes. The low glycemic index (GI) can make chickpeas ideal for diabetic. It contains magnesium and B vitamins that can reduce risk of type 2 diabetes.  

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.