Health Benefits of Chickpeas

Health Benefits of Chickpeas

Chickpeas (cicer arietinum), also known as garbanzo beans, is an annual legume belonging to the fabaceae family. Chickpeas are the one earliest cultivated legumes, commonly grown and eaten in Middle Eastern countries for thousands of years. The oldest archeological evidence of chickpeas was found in Syria.

Chickpeas are nutrient dense and considered as both a vegetable and a protein.   

Chickpeas contains essential vitamins and minerals including folate, manganese, copper, iron, zinc, phosphorus, magnesium, thiamine, vitamin B6, selenium, calcium vitamin E, vitamin K, vitamin C, choline, and potassium. Chickpeas are also rich in essential amino acids.

Chickpeas are rich in protein and fiber. Chickpeas are commonly used as a substitute for meat.

Studies have shown that implementing chickpeas in your diet resulted in a significant increase in dietary fiber intake that promoted a healthy digestion.

Chickpeas may prevent constipation and promote weight loss.

Chickpeas may also prevent cancer and iron deficiency.

Chickpeas may also promote bone health and brain health.

Chickpeas also help you feel fuller longer and reduce your your appetite. Studies have shown that people who consumed hummus with pretzel had a 70% reduction in appetite and a 30% increase in fullness.

Chickpeas have a low glycemic index and may help regulate blood sugar levels and prevent the risk of type 2 diabetes.

Chickpeas may also promote heart health. Chickpeas are rich potassium and magnesium that may help reduce high blood pressure levels. Studies have shown that consuming chickpeas may help reduce bad (LDL) cholesterol levels and triglycerides.

Chickpeas are lectins. Lectins are an anti-nutrient protein that binds to certain carbs. The GI tract has trouble breaking down lectins and may lead to impairing digestion, reducing nutrient absorption, cause inflammation in your immune system and disrupt the balance in your microbiome. This may affect people who have an autoimmune disease.

As always consult with your physician.

Sources:

https://en.wikipedia.org/wiki/Chickpea

https://www.webmd.com/food-recipes/health-benefits-chickpeas

https://www.healthline.com/nutrition/chickpeas-nutrition-benefits

https://www.medicalnewstoday.com/articles/280244

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/

https://www.hsph.harvard.edu/nutritionsource/food-features/chickpeas-garbanzo-beans/