Chickpeas belong to the pea family. It is commonly called garbanzo bean and it is widely grown because of its nutritious seeds. It is popularly grown in Middle Eastern countries like India, Africa, and South and Central America. It has many varieties but the most common is the one that has round shape and beige. Health benefits of chickpeas are not very popular but it is packed and loaded with nutrients and minerals.
One of the chickpea benefits is related to its high protein content that is important for skin, bone health, and muscle. This legume is a good source of important nutrients that sometimes lacking in the diet. It can help to improve digestion, aids in weight management, and can reduce the risk of several diseases.
1. Rich in Protein
Chickpea benefits those who are in a high protein diet as it is a plant-based source of protein. It is best recommended for people who do not eat animal products. Chickpea nutrition can help you to stay full and keep your appetite under control. It has an important role in weight control, maintaining muscle strength, and good for bone health. There is a study that recommends that eating chickpeas is better than other types of legumes because chickpeas are loaded with amino acids especially essential amino acids except for methionine.
2. Control of Blood Sugar
One of the health benefits of chickpeas is its effectiveness in controlling and maintaining blood sugar levels. It has a very low glycemic index (GI), it shows how rapidly the blood sugar rises after eating. Another chickpea benefits the body by providing it with needed fiber and protein that is best known for the role in regulating blood sugar. There is a study conducted in 19 people who ate a meal containing 200 grams chickpeas. It reveals a 21% reduction in blood sugar levels compared to those people who ate meals that contain whole-grain cereal or white bread.
3. Keep Your Appetite Under Control
Other health benefits of chickpeas are related to weight control because of its fiber and protein content that plays an important role to keep appetite under control. Protein and fiber can aid in staying full and it works synergistically to slow down digestion. It can also lower calorie intake throughout the day.
There is a study comparing appetite and calorie intake in 12 women consuming two separate meals. The participants are women who ate 200 grams chickpea meals while the other one consumed two slices of bread. The study shows that women experienced a significant reduction in appetite and calorie intake after eating chickpea meals compared to those who ate white bread.
4. Good in Digestion
One of the chickpea benefits is related to healthy digestion caused by its high fiber content. The fiber content of chickpeas is mostly soluble. It blends with water and forms a gel-like substance in the digestive tract that can promote the growth of healthy bacteria in the gut and prevent the growth of unhealthy bacteria. It can result in the reduction of problems in the digestive tract like irritable bowel syndrome and colon cancer.
5. Protect Against Certain Chronic Disease
Chickpea nutrition can aid the body against chronic diseases like heart disease, cancer, and diabetes. These three chronic diseases are the most common reason for death. Chickpeas contain several minerals like magnesium and potassium that can boost heart health. It can also prevent high blood pressure which is one of the factors for heart disease. Adding chickpeas in your diet regularly can help to reduce the risk of certain kinds of cancer.
6. Easily Added to Diet
The good thing about chickpeas is the fact that it can be easily added to the diet in different ways. Also, it is affordable and widely available in grocery stores. You can choose fresh or canned chickpeas and prepare hummus for a delicious and nutritious dip.
Chickpeas contain saponins a plant compound that can prevent the development of a certain type of cancer-related to the digestive system. Chickpeas benefits by preventing the risk of diabetes because the fiber and protein content of it can control the blood sugar level in the bloodstream. It is also low in glycemic index (GI) that is appropriate for people with type 2 diabetes.