Great reasons to add chickpeas to your diet

Chickpeas (horse tooth beans) are a familiar nutritious food in Vietnam. Join LEE.APP to discover the reasons that you should not ignore this food.

Chickpeas, also known as garbanzo beans, are native to Middle Eastern countries. They have a nutty flavor and are a great source of vitamins, minerals, and fiber. Chickpeas can provide many health benefits that you should not ignore in your diet.

Learn about chickpeas

Chickpeas are a vegetable with very high nutritional value

Chickpeas are a high-protein bean that is consumed as a staple food in the Middle East as well as in South Asian countries. It is about 30 to 60cm tall and consists of hairy leaves. Garbanzo beans are one of the types of beans that come in a pod. They are green when they are young, then become yellow. These legumes are grown in tropical or even subtropical environments. It is known to be one of the healthiest beans obtained in the wild and therefore,

There are two main types of chickpeas

• Chickpeas Desi: have small, darker seeds with shaggy undercoat. It is grown mainly in the Indian subcontinent, Ethiopia, Mexico and Iran. This particular type of chickpea is light to dark brown in color. They range in size from 6 to 7mm, have a thick seed coat.
• Kabuli Chickpeas: have lighter color, larger seeds with softer undercoat. It is mainly grown in Southern Europe, North Africa, Afghanistan, Pakistan and Chile. These are small, hard, multi-seeded, beige, round beans about 0.95 cm. The nutty flavor and firm texture of the bean can make it very adaptable. They are commonly found in Indian and Mediterranean cuisines. They are full of fat content and are therefore an excellent source of calcium, B vitamins, protein and iron.

Nutritional ingredients

Chickpeas have an impressive nutritional profile. They contain a moderate amount of calories with about 67% of those calories coming from carbs. A serving of about 28 grams provides the following nutrients:

• Calories: 46
• Carbs: 8 grams
• Fiber: 2 grams
• Protein: 3 grams
• Folate: 12% of the RDI
• Iron: 4% RDI
• Phosphorus: 5% RDI
• Bronze: 5% RDI
• Manganese: 14% RDI

Chickpeas contain a moderate amount of calories and several vitamins and minerals. They are also a good source of fiber and protein.

Health benefits of chickpeas (horse tooth beans)

Like other legumes, chickpeas are rich in soluble and insoluble fiber. Scientific studies have proven that insoluble fiber has many health benefits. A lot of evidence shows that eating green beans is a great idea to improve dyslipidemia.

Support weight loss

Chickpeas contain both protein and fiber, which help you feel full and curb cravings. This helps to limit unhealthy snacking. Research indicates that fiber consumption is associated with reduced body weight.

Regularly consuming foods like garbanzo beans burns fat. This is a great way to help with healthy and sustainable weight loss. Chickpeas are even more filling if you combine them all with other healthy foods. Because they are lower in calories but full of fiber and essential protein. They are ideal for those who need to lose a few pounds but are watching their calorie intake.

Prevent hair fall

Hair is an important part of the body and needs regular care. To avoid typical hair problems like breakage, shedding, you should use chickpeas. Because they contain many nutrients that combat these problems. Not only that, hair growth will probably be promoted and you will have strong hair.

Boosts energy and immunity

Bengal gram is an excellent source of the trace mineral manganese. Along with other essential healthy nutrients like thiamine, magnesium and phosphorus. Manganese also acts as an important factor in energy production as well as enhancing overall immunity. So using chickpeas helps you to add manganese to your body naturally.

Promote the digestive system

Chickpeas have many health benefits

Chickpeas (horse-tooth beans), like other legumes, can produce intestinal gas. It’s one of the many negative effects of using it too much. Even so, chickpeas also provide some health benefits for people with intestinal problems. A review published in the British Journal of Nutrition in 2012 reported that eating chickpeas can promote gut health. Because they help transport matter from the digestive system and avoid constipation.

Beneficial for diabetes

People who consume legumes are less likely to develop type 2 diabetes. Research reports have shown that women who eat legumes like chickpeas are 40% less likely to develop type 2 diabetes. The researchers also observed that the carbohydrates in the legumes were broken down gradually. That reduces blood sugar peaks as well as depressions that increase insulin resistance as well as diabetes.

Enhance bone health

If you want strong bones then you should add some chickpeas to your daily diet. Because it will help eliminate free radicals from the body. thanks to its rich vitamin K content. Not only that, many cardiovascular diseases as well as strokes will be gone. So if you want great health and a strong skeleton, choose chickpeas.

Lower cholesterol, protect the heart

Including 3/4 cup of chickpeas in your daily diet can significantly lower your LDL (bad) cholesterol levels. Chickpeas include dyslipidemia that stops the supply of cholesterol in the blood. Thus reducing the potential risk of cardiovascular disease as well as stroke. The original combination of antioxidants in chickpeas supports the walls of blood vessels as well as the blood. Alpha-linolenic acid (ALA) and omega-3 fatty acids together prevent coronary heart disease as well as cardiovascular risks

Against aging

Some of the typical problems faced by 30-year-old women are aging. Fine lines, wrinkles, dark spots as well as dullness are symptoms of aging. A great way to combat this problem and keep the skin young is to use chickpeas. This can slow down the aging process, tighten the skin and give you a healthy and natural glow.

Good for pregnant women

Fresh, green and delicious chickpeas are just what pregnant women need during those special months. This helps to protect the baby from any kind of damage or even illness. Chickpeas will help strengthen your baby’s health and you will never have to worry about birth defects in your baby. Your baby will be healthy and beautiful when born. This is one of the main reasons why experts recommend that pregnant women eat more vegetables, including chickpeas.

Enhance eye health

For the overall health of your eyes you should use chickpeas every day. This legume is high in Vitamin A. This is an important element for maintaining the health of your mucous membranes, eyesight and skin. So if you want to have much clearer and better vision, you should eat some chickpeas. You can boil them or even add them to your favorite baked goods or curries. You will definitely see great results.

Good for Jaundice

Chickpeas are also ideal for treating jaundice. Consuming a cup of chickpeas soaked in water with jaggery can help cure jaundice. It also relieves symptoms such as frequent vomiting associated with it.

Beneficial for cancer

Chickpeas also reduce the risk of cancer. Soluble fiber actually reaches the colon and breaks down bacteria into fatty acids. This substance is absorbed by colon cells and converted into energy. Thus, allowing colon cells to remain healthy and reducing the risk of cancer.

Hormonal regulation in women

Chickpeas are a rich source of nutrients. Especially phyto-oestrogens (plant hormones) as well as saponins (antioxidants). This legume has the ability to maintain the level of the hormone estrogen in the blood. That helps reduce the risk of breast cancer and protects against osteoporosis. Chickpeas also aid in reducing mood swings during menstruation as well as postmenopausal symptoms in women.

Prevent anemia

Chickpeas are an excellent food source of iron. They can help meet your body’s need for this mineral and, therefore, avoid anemia. This is why women need this type of food so much. Especially women who are pregnant, lactating as well as menstruating. Or growing children and people at high risk of anemia should also consume this legume on a regular basis.

Control blood pressure

Chickpeas work to lower blood pressure levels by reversing the changes that exist in the blood vessels. This particular bean works well to maintain the correct electrolyte balance in the body. This is due to the presence of potassium as well as magnesium in it.

How to add chickpeas to the diet

Chickpeas make recipes more unique

Chickpeas are foods that are easy to prepare and include in your diet. You can use fresh beans or find them canned and dried. Chickpeas are versatile and can be used in many dishes. A popular way to eat them is to add them to salads, soups or sandwiches.

Another way to enjoy chickpeas is to roast them for a delicious and crunchy snack. You can also incorporate them into burgers or tacos.

Chickpeas are a very healthy food. They are rich in vitamins, minerals, fiber and protein. These minerals play a special role in relation to health and strengthening the immune system.

Reference source

Health benefits of Chickpeas https://www.healthbenefitstimes.com/health-benefits-of-chickpeas/ Accessed 10/12/2020

8 Great Reasons to Include Chickpeas in Your Diet https://www.healthline.com/nutrition/chickpeas-nutrition-benefits#TOC_TITLE_HDR_2 Accessed 12/10/2020