Chickpeas or garbanzo beans are a powerhouse of nutrients, packed with plant-based protein, dietary fiber, and carbohydrates. According to the USDA, they are a rich source of antioxidants and minerals such as iron, zinc, magnesium, folate, and phosphorus. The nutty seeds also have a number of essential vitamins like thiamin, riboflavin, niacin, vitamin C, A, B6, B12, and vitamin K.
Let’s look at some of the health benefits of chickpeas:
May Manage Diabetes
Chickpeas have a high amount of soluble fiber and low glycemic index which can help regulate blood sugar levels by optimizing digestion. Foods with a low glycemic index may reduce the risk for type 2 diabetes and heart disease by producing smaller changes in blood sugar and insulin levels once the food is eaten. Researchers conducted an experiment to compare the effects of chickpea-based and wheat-based foods on insulin sensitivity. The results of the experiment, published in The American Journal of Clinical Nutrition, revealed that chickpea-based foods might be better for blood glucose levels.
May Aid Weight Loss
Garbanzo beans with their high density of nutrients, combined with dietary fiber, are perfect for people trying to lose weight. The fiber can help the body feel full for longer, by interacting with ghrelin, the hunger hormone, according to a study in the Bastyr University Research Institute. The blend of nutrients and minerals may keep the body energized and active, eliminating fatigue, and snacking. This might make chickpeas great for reducing overall caloric intake, because you simply don’t feel hungry, despite the 270 calories per cup of chickpeas.
May Improve Digestion
The high levels of dietary fiber found in chickpeas can help bulk up your stool, according to a study published in the Nutrients journal. A diet containing adequate dietary fiber can keep your bowel movements regular while eliminating inflammation, cramping, bloating, and constipation. An addition of chickpeas in your diet can improve the absorption of nutrient digestion and may ensure that you’re making the most of the nutritional value of your food.
May Boost Heart Health
Our cardiovascular health may get a boost in two different ways from garbanzo beans. Firstly, the high levels of soluble fiber can help balance cholesterol levels preventing atherosclerosis, heart attacks, and strokes. Secondly, they may reduce the amounts of LDL (bad) cholesterol in the blood. Also, omega-3 fatty acids can help protect the heart from inflammation. A study cited in Elsevier’s Journal of the American Dietetic Association shows that chickpeas may also help improve serum lipid levels.
Good Source of Protein
Chickpeas are an important source of the proteins needed for growth and development, as well as proper healing and repair throughout the body. They are an ideal option for vegetarians who want to ensure they have the proper nutrient intake. However, one should not rely on chickpeas as a sole source of proteins. Balanced protein intake is advised.
May Strengthen Bones
Garbanzo beans being rich in essential vitamins and minerals can be exceptionally good for bone health. Many of those minerals can be essential in improving bone mineral density and may prevent age-related conditions like osteoporosis.
May Maintain Blood Pressure
One of the key ways to maintain low blood pressure can be to go for a low-sodium (low-salt) diet. Garbanzo beans being naturally low in sodium can help in lowering high blood pressure. However, higher-quality large scale trials are required to support this finding.
May Lower Inflammation
Choline in chickpeas is a macronutrient that can play a vital role in the body’s ability to fight chronic inflammation. It may also regulate your sleep cycle, increases the range of movement in the muscles, as well as can boost learning and memory.
Other Uses and Benefits
For dandruff, make a paste with chickpea flour and some water. Massage this on your scalp and leave it for half an hour before washing off.
Chickpea flour is also good for oily, spotty skin. Simply combine some flour with milk and rose water to make a face mask.
The antioxidant compounds found in chickpeas include polyphenols, phytonutrients, beta-carotene, and key vitamins, according to Food Chemistry.
Adding folate-rich chickpeas in the diet during pregnancy is a delicious way to ensure the baby’s healthy delivery.
Owing to their high protein and iron content, chickpeas can act as a wonderful natural supplement for those experiencing hair loss.
The presence of manganese in chickpeas enhances skin health and keeps the formation of wrinkles and fine lines at bay.
Post time: 17-06-21