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The chickpea belongs to the subfamily Faboideae of the family Fabaceae and is an annual legume. Its numerous varieties go by different names, such as Egyptian pea, garbanzo or garbanzo bean, chhana, chana, or channa, or Bengal gram. Protein content is high in chickpea seeds. It is among the first legumes to be cultivated; the first records of its cultivation date back to Syria.
A staple of Middle Eastern and Mediterranean cooking, chickpeas are pounded, soaked, and then fried into patties called falafel. They are also used in hummus. It is a staple of Indian cooking and can be found in curries, salads, soups, stews, chana masala, and other dishes that call for channa (chickpeas). India accounted for 70% of the world's chickpea production in 2019.
The USDA claims that chickpeas are a particularly nutrient-dense food that fills you up for a long time. Find out more about its health advantages. Continue reading!
6 Reasons To Include Chickpea In Your Diet
1. Boosts Satiety and Aids in Losing Weight
Due to their rich protein and fibre content, chickpeas can help you feel fuller longer, stifle your appetite, and maybe cut down on harmful snacking. Consuming fibre is associated with reduced body weight, according to studies. Because of their fibre content, complex carbohydrates, and protein, beans are a satisfying addition to any recipe. The macronutrients in chickpea nutrition combine to help regulate blood sugar levels, keeping us feeling full after eating and sustaining your energy levels.
2. Enhances Digestion Because of Its High Fibre Content
One of the best foods high in fibre is chickpeas, which have about six to seven grams per half-cup portion. Sadly, many Americans have low dietary fibre intake due to their modern, western diets. One of the main nutritional advantages of chickpeas is that they can ease constipation. By accelerating the passage of food through the digestive tract, fibre promotes healthy digestion and lessens constipation and IBS symptoms. Fibre functions by binding bodily fluids to the bulk of the stool that forms; this stool contains waste products and toxins that need to be expelled from the body.
3. Aids Guard Against Cancer
Research, according to NIH, has demonstrated that chickpeas can lower blood pressure, balance out lousy cholesterol levels, and offer many heart disease prevention benefits. This could be partly explained by the high fibre content of chickpeas, which prevents overeating and the formation of unhealthy excess weight, particularly around the critical organs.
4. Gives Vital Vitamins And Minerals (Including Folate and Zinc)
High amounts of iron, zinc, folate, phosphorus, and B vitamins are found in chickpea nutrition. This is particularly beneficial for vegetarians and vegans who may be deficient in these vital nutrients because they avoid animal products. Another excellent source of folate is chickpeas. Folate is essential for the body's efficient cell division process because it aids in the synthesis and replication of DNA. In addition to protein, it aids in the body's utilisation of other B vitamins (in the form of amino acids).
5. Possesses An Alkalizing Impact
Chickpea has alkalizing properties, and legumes assist the body in counteracting the elevated acidity seen in most modern western diets, thereby balancing pH levels. Nutrient absorption is further enhanced when chickpeas are mixed with a healthy fat source, such as olive oil, as in hummus. Furthermore, magnesium, manganese, and vitamin B6—three minerals that can help lessen frequent PMS symptoms—are all found in reasonable amounts in chickpeas. Chickpeas are a nutritious complement to an alkaline diet since they have an alkalizing effect.
6. Excellent Source Of Protein From Plants
Are legumes an excellent source of protein? Indeed, mainly if you eat a plant-based or vegetarian diet. Protein is a necessary macronutrient involved in almost all bodily functions, including maintaining the vital organs, muscles, tissues, and even hormone levels. Eating adequate, good-quality protein promotes ageing naturally. The proteins you get from food aid in producing haemoglobin and vital antibodies, regulating blood sugar, regulating muscular growth and maintenance, sustaining energy production, bacterial resistance, fullness, and wound and injury healing.
7. Aids In Blood Sugar Regulation
Can one follow a low-carb diet with chickpeas? Yes, generally speaking, as they are regarded as "slow carbs." One of the nutrients included in chickpeas is starch, a slow-burning carbohydrate that does not cause the blood sugar to spike abruptly. In contrast to simple sugars, which are included in processed foods like white bread, pasta, soda, candies, and refined flour, the starches in chickpeas take longer to digest after consumption.
The most common kind of chickpeas on the market, canned chickpeas, are prepared for consumption. Chickpeas must be soaked in water overnight if you want them dry, and then used the following day. You could toss them into your preferred salad or serve them with brown rice. You could also create chickpea casserole or serve hummus as an accompaniment to whole-grain pita bread. Add these to enhance your diet!
