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Super food! Chickpea nutrition facts, benefits, side effects, recipes

November 28, 2023
When it comes to nutrition, chickpeas are an excellent source of plant-based protein, fiber, vitamins, and minerals. A one-cup serving of cooked chickpeas provides approximately 15 grams of protein and 12 grams of dietary fiber. They are also rich in folate, iron, magnesium, and potassium. The benefits of consuming chickpeas are numerous. The high fiber content helps promote healthy digestion and can aid in weight management by keeping you feeling full for longer periods. Chickpeas also have a low glycemic index which means they release sugar into the bloodstream slowly, making them suitable for individuals with diabetes or those looking to manage blood sugar levels. Additionally, chickpeas contain antioxidants that help fight inflammation in the body and may contribute to reducing the risk of chronic diseases such as heart disease and certain types of cancer. They have also been shown to support gut health by promoting the growth of beneficial bacteria in the digestive system.

Do you know about chickpeas? It is a very healthy ingredient. Whether it is cooked and eaten directly, made into a side dish, or ground into hummus, it is a unique and delicious food~

chickpea salad

What are chickpeas?

Chickpeas, scientific name Cicer arietinum, also known as horse beans, peach beans, chickpeas, chickpeas, etc. Originating from the Middle East, it is now one of the important crops widely cultivated around the world. When mature, it can be eaten directly or processed into various foods.

The two main varieties of chickpeas are the larger, round, light-colored Kabuli chickpeas, commonly found in the United States, and the smaller, dark, irregularly shaped Desi chickpeas, commonly found in India and the Middle East.

chickpea raw

The benefits of chickpeas

Chickpeas are a nutrient-dense food and are considered ideal for vegetarians! It is rich in protein, dietary fiber, vitamins and minerals, especially phosphorus, iron and zinc. This not only maintains muscle and bone health but also helps provide long-lasting energy.

Chickpeas have many health benefits and can help prevent various chronic diseases.

Prevent intestinal problems: Chickpeas are a food rich in dietary fiber, and when bacteria break down this fiber, they produce a short-chain fatty acid called butyrate. Butyrate reduces inflammation in colon cell walls and promotes intestinal regularity, which has a positive impact on preventing diseases such as colon cancer.

Prevents Diabetes: Chickpeas are rich in complex carbohydrates that are digested slowly and help maintain stable blood sugar levels. The slow-digesting carbohydrates in chickpeas cause blood sugar to rise more slowly, slowing the release of insulin. This slow-release mechanism helps prevent sharp fluctuations in blood sugar for diabetics.

Prevents heart disease: Chickpeas contain a plant sterol called sitosterol, which has a similar structure to cholesterol in the body, so it can interfere with the body's absorption of cholesterol. In addition, chickpeas are rich in plant protein, dietary fiber, low in saturated fat and antioxidants, which have been linked to heart health.

Prevent obesity: High dietary fiber helps increase satiety, slows down food digestion, and reduces eating speed. Plus, the plant-based protein in chickpeas also supports the maintenance of muscle mass, which is great for weight management and metabolic health!

Chickpea side effects

Generally speaking, chickpeas are a safe food with few side effects. However, some people may be sensitive to chickpeas or certain ingredients in them, causing some side effects.

Bloating and digestive discomfort: Chickpeas are rich in dietary fiber, and bacteria produce gas when they break down the fiber, which may cause some people to experience bloating or discomfort during digestion. More importantly, because chickpeas are high in dietary fiber and protein, eating them will make you fart like crazy💨, and they are very smelly! !

People with low blood sugar should eat with caution: The chromium and some low saturated fatty acids in chickpeas will help balance blood sugar and make the metabolism of fat and sugar smoother. Therefore, patients with high blood sugar are more suitable to eat chickpeas.

Chickpea Snacks

Friends who like to eat snacks can choose some healthy snacks for their health. Chickpeas are often made into snacks, which are healthy and delicious!

chickpea snacks