Filter
Reset
Sort ByRelevance
vegetarianvegetarian
Reset
  • Ingredients
  • Diets
  • Allergies
  • Nutrition
  • Techniques
  • Cuisines
  • Time
Without


8 health benefits of chickpeas

  1. Chickpeas, also called garbanzo beans, are one of the oldest crops in the world and one of the first foods humans ate. In fact, they have been part of a number of traditional diets for over 7,500 years and, considering the nutritional benefits of chickpeas, it's not hard to see why.

  1. Today, chickpeas are one of the most popular legumes on almost every continent and again, looking at the benefits of chickpeas, it's no surprise why. Second, the chickpea is the second most grown and consumed bean in the world. And whether we're talking whole chickpeas or chickpea flour, chickpeas are still included in the diets of some of the healthiest populations in the world, including the traditional cuisines of the Middle East, Mediterranean and African countries. .

  2. Today, chickpeas are one of the most popular legumes on almost every continent and again, looking at the benefits of chickpeas, it's no surprise why. Second, the chickpea is the second most grown and consumed bean in the world. And whether we're talking whole chickpeas or chickpea flour, chickpeas are still included in the diet of some of the healthiest populations in the world, including traditional Middle Eastern, Mediterranean and African cuisines. .

  1. But let's start with the question:

What are chickpeas anyway?

  1. Chickpeas are a type of legume that offers a number of health benefits. Legumes are a member of the pea family and are technically a seed pod. Other common edible legumes are lentils, peas, a variety of beans, soybeans, and peanuts.

  2. Chickpeas are a type of legume that offers a number of health benefits. Legumes are a member of the pea family and are technically a seed pod. Other common edible legumes are lentils, peas, a variety of beans, soybeans and peanuts.

  1. They help increase the feeling of satiety, promote digestion, keep blood sugar levels stable, increase protection against metabolic syndrome and heart disease and provide many more health benefits. The nutritional value of chickpeas is a powerful combination of proteins, vitamins and minerals and therefore they are often included in many healing diets, including the Ayurvedic diet and the Mediterranean diet. They are part of popular recipes eaten all over the world and are the staple of hummus, consumed almost every day in countries such as Israel, Syria, Turkey, Palestine, Jordan and Egypt.

  1. Looking at the nutritional value of chickpeas, it really becomes clear what an amazing superfood these legumes actually are. In addition to fiber, iron, zinc, phosphorus, B vitamins and more, chickpeas are also a great source of vegetable protein.

  2. Looking at the nutritional value of chickpeas, it really becomes clear what an amazing superfood these legumes actually are. In addition to fiber, iron, zinc, phosphorus, B vitamins and much more, chickpeas are also a great source of vegetable protein.

  1. Are chickpeas a starch or actually a protein? They are actually both. Beans, legumes and certain nuts are nutritious foods and unique in that they contain a combination of protein, starch, fiber and minerals. In addition, they are low in calories and make you feel full. So does this mean that chickpeas are â € good carbohydratesâ € ™? Yes, because the starch in chickpeas is digested slowly and helps stabilize blood sugar (more on this below), it is healthy for you.

  2. Are chickpeas a starch or actually a protein? They are actually both. Beans, legumes and certain nuts are nutritious foods and unique in that they contain a combination of protein, starch, fiber and minerals. In addition, they are low in calories and make you feel full. So does this mean that chickpeas are 'good carbohydrates'? Yes, because the starch in chickpeas is digested slowly and helps stabilize blood sugar (more on this below), it is healthy for you.

  1. 165 grams of cooked chickpeas contains approximately:

  1. The nutritional value of chickpeas also provides some vitamins A, C and E and niacin.

8 health benefits of chickpeas

  1. With so many vitamins and nutrients, chickpeas support the body in different ways. Here are the eight biggest benefits of chickpeas:

  1. Chickpeas, like all legumes, are a complex carbohydrate that the body can digest slowly and use for energy. This is essential because not all carbohydrates are created equal; some carbohydrates quickly raise blood sugar which can lead to 'spikes and dips' in energy (also called simple or fast carbohydrates), while others do the opposite and provide us with sustainable fuel (also called complex called carbohydrates).

  1. Even with very low-carb diets, you should get at least 25 grams of carbohydrates per day and a small serving of chickpeas can help deliver some of these carbohydrates to the body.

  2. Even very low-carb diets require at least 25 grams of carbohydrates per day, and a small serving of chickpeas can help deliver some of these carbohydrates to the body.

  1. Are chickpeas suitable for a low-carbohydrate diet? In most cases they are, as they are considered “low carbohydrates”. Chickpeas contain starch, which is a carbohydrate that is burned slowly and that the body does not react to. Unlike simple sugars - which are found in processed products such as refined flour, white bread, pasta, soda, candy, and most other packaged foods - the starches found in chickpeas take a longer time to finish once consumed. break.

  1. Can chickpeas also be eaten by diabetics? Yes, they are a safe source of carbohydrates even for those who benefit from a low-carb diet. Starches contain natural sugars, also called glucose, that the body can easily use for many essential functions, but glucose can be dangerous for people who are prediabetic or have diabetes. The process of digesting and consuming the glucose found in all beans and starches happens very slowly, which is extremely important for diabetics, who have problems achieving stable blood sugar levels after consuming sugars.

  1. Chickpeas are high in protein and fiber, which can keep you feeling full, curb cravings and hopefully reduce unhealthy snacking, too. Studies have shown that fiber consumption is correlated with lower body weight. Because of their fiber, complex carbohydrates and protein, beans make up for stuffing in any recipe.

  1. Chickpeas contain macronutrients that make us feel full after eating, while also helping to control our blood sugar and thus maintain our energy levels for longer. Regularly consuming foods such as fat-burning garbanzo beans is an excellent way to aid in healthy and sustainable weight loss. Because it is filling, it ensures that you will eat less quickly and that you are less likely to reach for processed junk food which can help you lose weight.

  1. Chickpeas are even more satiating when you combine them with other nutritious whole foods, such as vegetables or organic goat cheese. Being so low in calories, yet rich in essential fiber and protein, they are a perfect food for those who need to lose some weight and monitor their calorie intake.

  1. Chickpeas are one of the most fiber-rich foods and contain about six to seven grams of fiber per 80 gram serving. Unfortunately, the modern Western diet that many Americans consume is deficient in dietary fiber.

  1. An important benefit of chickpeas is that it can help relieve constipation. Fiber allows food to move quickly through the digestive tract, ensuring healthy digestion, reducing symptoms of irritable bowel syndrome and constipation. Fiber can draw fluids from the body and bind them to form a solid stool containing toxins and wastes that must be removed from the body. Fiber also helps in balancing pH levels and bacteria in the gut, increasing the amount of healthy bacteria and decreasing the amount of unhealthy bacteria. An imbalance in the gut flora is often linked to many different digestive problems.

  1. The high amount of fiber in garbanzo beans is responsible for its satiating effect and it helps improve digestion, but it does much more than that. Fiber aids heart health, helps control blood sugar, and protects against cancer, heart disease, diverticulosis, kidney stones, PMS, obesity, and more.

  1. The favorite benefit of chickpeas among cardiologists is that it supports heart health in several ways. Chickpeas have been shown to help balance unhealthy cholesterol levels, reduce hypertension, and protect against heart disease in a variety of ways.

  1. This is partly due to the high amount of fiber in chickpeas, which helps people avoid overeating and develop harmful obesity, especially around the vital organs. Fiber also helps create a gel-like substance in the digestive system that binds to fatty acids, balancing cholesterol levels. Both soluble fiber and insoluble fiber have been shown to be important in the management and treatment of hypertension.

  1. Beans and chickpeas help keep arteries free of plaque build-up, maintain healthy blood pressure levels, and reduce the risk of cardiac arrest and stroke. In fact, studies have even shown that one daily serving (about 180 grams) of beans of any kind can help reduce the risk of a heart attack and balance "bad" LDL cholesterol.]

  1. Consumption of beans has also been shown in animal studies to have protective benefits against cancer, especially colon cancer, due to their high fiber content. Chickpeas have also been used in mouse studies to help slow cancer cell formation. Because beans keep the digestive system, including the colon, free of harmful bacteria and toxic build-up, they create a healthier overall environment in which the pH levels are balanced, inflammation is reduced, and therefore cancer cells cannot proliferate like they can in an unhealthy environment.

  1. Chickpeas are high in iron, zinc, folate, phosphorus and B vitamins, all of which are of particular interest to vegetarians and vegans, which may be due to avoiding animal products deficient in these essential nutrients. Chickpeas are also a good source of folic acid. Folate is important in helping the body to effectively produce new cells, as it plays a role in the reproduction and synthesizing of DNA. It also helps the body use other B vitamins (in the form of amino acids) in addition to protein.

  1. Folic acid deficiency can contribute to anemia, poor immune function and digestion, and for pregnant women, deficiency can lead to neural tube defects such as spina bifida. Chickpeas also contain zinc. Zinc is an essential trace mineral that plays a role in more than 100 important enzymatic reactions in the body.

  1. Legumes have an alkalizing effect on the body, helping to balance the pH level due to the high acidity found in most modern Western eating habits. When chickpeas are combined with a source of healthy fat, such as olive oil which is the case with hummus, the absorption of nutrients is further increased. In addition, chickpeas are a good source of three nutrients that help reduce common symptoms associated with PMS: magnesium, manganese and vitamin B6.

  1. Because chickpeas are alkaline, they are a healthy addition to an alkaline diet.

  1. Are chickpeas a good source of protein? Yes, especially if you are on a vegetarian or vegan diet.

  1. Protein is an essential macronutrient that plays an important role in almost every function in the body, including the functioning of vital organs, muscles, tissues and even hormone levels. Eating enough healthy protein will naturally help you slow down aging. Proteins we get from our diet help create hemoglobin and important antibodies, regulate blood sugar, help build and maintain muscle, give us lasting energy, fight bacteria, make us full and also help heal wounds and injuries.

  1. Chickpeas not only contain important protein, about 15 grams per 180 grams of cooked beans, but also contain many other nutrients and fiber. Those most at risk of not eating enough protein are children, vegans and vegetarians. Not eating adequate amounts of protein regularly can lead to muscle weakness, fatigue, low energy, eye problems such as cataracts, heart problems, poor skin health, imbalanced hormone levels and more.

  1. Because chickpeas are a completely plant-based source of vital protein, they are an excellent choice for people who don't eat meat because they need to be sure they are consuming enough of this macronutrient. Chickpeas are often eaten in combination with grains or vegetables, for example in stews or in hummus that is eaten with pita bread and these foods work well together to form a 'complete protein'. This means that they contain all the building blocks of proteins, also called essential amino acids, that the body needs to gather food to use for body function and energy.

Where can you find chickpeas and how can you use them?

  1. How do chickpeas actually taste? They are one of the most versatile beans / legumes in terms of taste, are not bitter and taste less earthy than other legumes. They have a firm texture and a flavor that is sometimes described as mild and nutty. When mashed, they are creamy and a great addition to spreads, in batter and in dips.

  1. Here are some frequently asked questions about buying and cooking chickpeas:

  1. Chickpeas come in dried, precooked / canned, or precooked / frozen varieties. Many people find that soaked beans - which you buy in the dried form - taste best and retain their texture better than the precooked varieties.

  1. Canned, precooked beans are a great option if you don't have time to soak beans first, although many brands of canned beans use chemical BPA in the inside of their cans, which is a poison to that you don't want that in your food.

  1. So look for organic types of canned beans that are certified â € BPA-freeâ € ™ to prevent these chemicals from entering your beans. The good news is that precooked beans, both canned and frozen, often have the same nutritional level as freshly prepared beans, so as long as you buy a high-quality variety, you can easily enjoy beans even in a hurry.

  1. Search your favorite health food store, where you can probably find organic dried beans at a discount price, for dried chickpeas in the canned goods section. Dried beans stay fresh for a long time, so you don't have to worry about buying too much and spoiling it.

  1. It is best to soak all dried beans overnight before cooking to make them more digestible as it aids in the absorption of their nutrients and reduces cooking time. Keep some dried beans in your kitchen for when you have some extra time to cook. Soak them for about 12-24 hours before cooking as this will greatly reduce cooking time. If you don't, you will have to cook them for about two hours while soaked chickpeas only need to cook for 30 minutes.

  1. There is some concern about the phytates and tannins, which occur naturally in chickpeas and all other beans and legumes. This is why soaking is also recommended. Because they can reduce nutrient availability in some cases, these compounds are often referred to as “nutrient blockers”. Soaking the chickpeas can help eliminate phytic acid and, in addition to making the beans more digestible and less gaseous, can dramatically increase mineral absorption.

  1. It is believed that one of the reasons phytic acid poses a health risk today is because we no longer use food preparation techniques such as sprouting or sourdough fermentation, which break down a high amount of phytic acid. That is why people consume much more of it than ever before.

  1. A diet high in phytic acid can potentially cause mineral deficiencies and even lead to leaky gut syndrome, tooth decay, bone loss, osteoporosis and more. Many of the vitamins and minerals found naturally in beans are actually bound to phytic acid, so they are difficult to absorb. Phytic acid not only lowers the available minerals in your food, but can also extract minerals from your bones and teeth, where they are stored.

  1. To avoid consuming too much phytic acid it is best to buy organic beans, which are also labeled GMO-free, as phytic acid is present in much higher amounts in foods that have been grown with modern phosphate-rich fertilizers than those grown in natural compost. Try soaking and sprouting the beans (as well as grains) as this can help reduce the amount of phytic acid by about 50% - 100%.

  1. To reduce sodium and freshen the flavor, I recommend rinsing canned beans. You can also simmer the canned and rinsed beans to cook them and improve their flavor.

  1. This is not a good idea. Chickpeas must be fully grown and cooked before they can be consumed. Otherwise, they are very difficult to digest and many of their nutrients will not be absorbed by your body.

  1. Soak the chickpeas and other beans before cooking them. This allows you to cook them with minimal effort and in a shorter time. Boil the dried beans in plenty of water so that they can cook on low heat for about 1.5 to 2 hours. Once the beans are soft, they are ready to eat. You can make them in large batches and simply freeze them so you always have some available.

  1. Tinned chickpeas are already cooked, so you don't have to cook them again. You can heat them up in a pan or in a dish. I recommend heating them in broth (such as bone broth) to give them more flavor.

  1. Roasted or baked chickpeas can easily be made in the oven to make them extra crispy. When they are done, add a little oil to a flat baking tray and bake for about 15 minutes. Try adding spices or sauces such as tamari to give them extra flavor.

Please note!

  1. Can chickpeas cause flatulence? Yes, it is certainly possible that they will. Beans / legumes can increase flatulence and bloating due to their high fiber content and also the types of carbohydrates they contain. I recommend that you eat small portions and also soak beans before cooking to help improve digestion.

  1. Try to prepare the beans from scratch (the dried form) and soak them overnight first. This helps reduce certain substances that can cause digestive problems and block mineral absorption. If you are not used to eating a lot of fiber, introduce it into your diet gradually instead of consuming a large amount of high-fiber beans all at once. This aids in digestion and prevents unwanted symptoms.

  1. Should you be concerned about having an allergy to chickpeas? Chickpeas are legumes, so chickpeas are related to peanuts that some people may have an allergy to. Chickpea allergies are not nearly as common as peanut allergies; however, they can still cause reactions in some people. Stop eating chickpeas if you notice signs of allergies such as itching, swollen throat, digestive problems, bloating, watery eyes, etc.

Finallyâ €!

  1. Chickpeas have amazing health benefits. This fact, together with the many possibilities for use in the kitchen, makes chickpeas one of the most versatile vegetables.

  1. It is not without reason that many chickpeas are used in ancient cultures!

  1. Do you use chickpeas? How do you use them? Fresh or canned? Can you share your recipe / kitchen secret with us?

  1. Www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc=pois_chiche_nu

  1. Amelioretasante.com/quels-sont-les-bienfaits-des-pois-chiches/

  1. Selection.readersdigest.ca/cuisine/nutrition/7-bienfaits-sante-des-pois-chiches/view-all/



Donate - BNB: bnb16ghhqcjctncdczjpawnl36jduaddx5l4eysm5c