Chickpeas are without a doubt shining stars of Middle Eastern cuisine. Widely available and very affordable, they can boost the digestive system, lower bad cholesterol levels, help protect against cancer and heart disease, keep blood sugar levels stable, increase satiety, and more.
Chickpeas present a powerful package of fiber, protein, starch, iron, magnesium, phosphorus, vitamin B-6, and zinc as well as several other key vitamins and minerals, making them an excellent gluten-free and vegan source of protein and fiber. They can be considered as a “good carb” as the starch they contain is digested slowly and supports healthy blood sugar levels.
One cup (about 164 grams) of boiled chickpeas contains approximately:
69 calories
45 g of carbohydrate
15 g of protein
13 g of dietary fiber
4 g of fat
0 g of cholesterol
In addition, chickpeas contain choline, copper, folate, manganese, selenium, and vitamin K.
Unlike most other canned foods, the nutritional value of canned chickpeas is almost identical to that of the dried and home-cooked variety. So, when you don’t have time to soak beans overnight and cook them, buying and using a can of chickpeas can provide a convenient alternative.
Note: avoid eating raw chickpeas due to their content of toxins and anti-nutrients; these components are reduced through sprouting and cooking in chickpeas and other pulses.
Health benefits associated with eating chickpeas:
These are just some of the health benefits of adding more chickpeas to your diet:
Cancer
The mineral selenium present in chickpeas helps the liver to function properly and detoxify certain cancer-causing compounds in the body, prevents inflammation, and decreases tumor growth rates. Chickpeas also contain folate, which helps to prevent the formation of cancer cells from mutations in the DNA. Saponins (phytochemicals found in chickpeas) prevent cancer cells from multiplying and spreading throughout the body.
The high-fiber content of chickpeas, of which between 65-76% is insoluble fiber, and other legumes, fruits, whole grains, and vegetables are associated with a lowered colorectal cancer risk.
Cholesterol
Research shows that including chickpeas (and hummus) in your diet lowers the amount of low-density lipoprotein, or bad cholesterol, in your blood. As little as 3/4 cup of chickpeas a day can help lower LDL-cholesterol, total cholesterol, and triglycerides in one month.
Blood sugar and insulin
Chickpeas are particularly high in fiber. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, while for those who have type 2 diabetes, an increased fiber intake may improve their blood sugar, insulin, and lipid levels.
Digestion and regularity
Because of their high fiber content, chickpeas help to prevent constipation and promote regularity for a healthy digestive tract.
Soluble fiber dissolves in the fluids found in the intestinal tract and forms a gel-like substance that traps dietary cholesterol to help move it out of the body before it is absorbed into the bloodstream. Insoluble fiber aids the digestive process by helping to move food through the digestive tract and out of the body quickly.
Fiber also helps balance bacteria and pH levels within the gut, thereby increasing healthy bacteria while also decreasing unhealthy bacteria.
Heart health
The cholesterol-lowering properties of chickpeas combined with their high soluble fiber and potassium content helps them to support heart health. Soluble fiver is most closely associated with support of heart health. One study shows that consuming more potassium each day lowers the risk of death from heart disease.
Inflammation
The choline in chickpeas helps with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
Satiety and weight management
The fiber and protein in chickpeas help you feel fuller for longer and thereby lowers the risk of food cravings and unhealthy snacking. The mix of nutrients and minerals found in chickpeas can also help keep the body energized and alert, preventing fatigue that often leads to unhealthy snacking in between meals.
If you are on beta-blockers or suffer from kidney problems, it is best to avoid high potassium foods such as chickpeas.
Consuming a variety of fruits and vegetables has long been associated with a reduced risk of many lifestyle-related health conditions. Superstars chickpeas are a shining example and can decrease the risk of diabetes, cancer, heart disease, and obesity.
We hardly need to give you ideas on how to add more chickpeas to your diet, as our Middle Eastern cuisine offers so many dishes that include these little gems. Of course, it is best to eat a varied healthy diet and not focus only on individual foods as the key to good health.
