Chickpeas Nutrition Facts And 12 Health Benefits
A member of the pulse family, chickpeas are a type of legume. Chickpeas are also known as garbanzo beans. One of the most widely consumed pulses in the world, chickpeas have a buttery, nutty flavor, and a creamy texture.
Chickpeas are a powerhouse of nutrients. Rich source of minerals, vitamins, and other nutrients, chickpeas are high in fiber too. Being a rich source of nutrients, chickpeas have various health benefits. No matter the mode of consumption (roasted, baked, curry, salad, etc.), adding chickpeas to your diet can lead to several health benefits it has to offer.
Chickpeas Nutritional Composition
Just a cup (164 g) of a serving of chickpeas has the following nutritional benefits.
- Calories: 269 kcal
- Protein: 14.5 g
- Fat: 4.25 g
- Carbohydrate: 44.9 g
- Fiber: 12.5 g
- Calcium: 80.4 mg
- Iron: 4.74 mg
- Magnesium: 78.7 mg
- Potassium: 477 mg
- Phosphorous: 276 mg
- Folate: 282 µg
- Vitamin E: 0.57 mg
- Vitamin K: 6.56 µg
The above-mentioned facts are a few of the many nutritional benefits that chickpeas have. So, when you are now aware of the nutritional benefits of chickpeas, what's the wait for? Add them to your diet and dive into the plethora of health benefits.
Health Benefits of Chickpeas
If you are looking for a food to suffice your daily protein intake, have chickpeas. If you are turning vegetarian and looking to cover up the protein content, add chickpeas to your diet. Even if you are looking to keep up the daily fiber intake, chickpeas must be on the list.
Packed with various nutrients, chickpeas are an on-the-go food. From helping you have a healthy bone to maintaining your skin health, the health benefits of chickpeas are beyond words. Chickpeas consumed in various forms are a treat to tastebuds too. Nutrients in chickpeas help prevent various health conditions.
1. Keeps You Full
Chickpeas are rich in fiber and protein. When fiber and protein come together, they work to slow the digestion process. Slow digestion increases the feeling of fullness. This keeps your appetite under control.
The feeling of fullness that the consumption of chickpeas gives with its protein and fiber content, lowers the calorie intake. Lowered calorie intake means preventing from putting on weight. Ultimately, when the weight is under control, disease and infections are far from the reach. Thus, the consumption of chickpeas has a chain effect. By increasing the feeling of fullness, having chickpeas help you prevent various health conditions.
2. Aids Bone Health
One of the nutrients essential to have strong bones is calcium. Along with calcium, protein, potassium, vitamin K, phosphorous, and many other nutrients supports strong bone health. Calcium-rich foods are a must-have to keep your bones healthy.
Packed with the nutrients to have a strong bone, adding chickpeas to your diet will be beneficial. On top, if you want to avoid osteoporosis, legumes such as chickpeas must be a part of your diet. The iron and calcium contents along with other nutrients help maintain the bone structure and its strength.
3. Regulates Blood Sugar Level
There are various ways where chickpeas help regulate blood sugar levels. The nutritional components of chickpeas play a vital role in maintaining blood sugar levels. Chickpeas are low glycemic index foods that promote the management of blood sugar levels.
Not just their low ranks in glycemic index, chickpeas are rich in fiber and protein. These components help regulate the blood sugar levels. Fiber consumption slows carb consumption and protein helps maintain healthy blood sugar levels. Various studies suggest that diabetic people need to add legumes such as chickpeas to their diet as chickpeas are a rich source of dietary fiber.
4. Prevents High Blood Pressure
In order to prevent high blood pressure, it's suggested to lower/limit the sodium or salt intake. Meanwhile, it's recommended to increase the potassium intake to prevent high blood pressure. Potassium helps lower the blood pressure by removing sodium from the body.
A cup of chickpeas has 477 mg of potassium. However, when buying canned chickpeas, it is essential to look for the sodium content, if you are to reduce the sodium intake. Regulated blood pressure helps prevent various chronic diseases such as heart attacks. Hence, in order to lower or maintain blood pressure levels, it is suggested to include chickpeas in the diet.
5. Supports Heart Health
Chickpeas are one of the foods that support your heart health. Rich in dietary fiber, and other nutrients such as potassium, iron, vitamins, and many more, the consumption of chickpeas aids heart health.
A rich source of dietary fiber, as per the studies, chickpeas help lower bad cholesterol levels. Lowered cholesterol levels, regulated blood pressure, and blood sugar levels aid in a healthy heart. Adding chickpeas to your diet will equip you with all the nutrients essential to the body and support your heart health. This helps prevent heart disease too.
6. Reduces Chances of Anemia
Anemia is a condition that arises due to a lack of iron in the body. Without iron, it becomes difficult for the red blood cells to carry oxygen. Symptoms of iron deficiency include tiredness, weakness, shortness of breath, fatigue, and other life-threatening complications.
Chickpeas are an excellent source of iron. The iron content helps in red blood cell production, brain development, and physical growth. It also enhances muscle metabolism and other aspects of health. To those at high risk of iron deficiency, chickpeas are a great option. You would not want to skip adding chickpeas to your diet after you've known this benefit.
7. Helps Maintain Healthy Weight
At this point, we all know that chickpeas/garbanzo beans are rich in fiber and protein along with other nutrients. The fiber content in the chickpeas adds bulk to the meals and satiates the appetite. This prevents overeating by decreasing cravings.
By preventing overeating, you are already a step ahead in having a healthy weight. Chickpeas take a longer time to chew as well as move through the digestive system, thus, keeping you full for a longer time. Different researchers have found that chickpeas help treat obesity by reducing the fat accumulation in the body.
8. Boosts Mental Health
To your surprise, chickpeas boosts mental health too. Chickpeas are choline rich food. It helps with the functioning of the nervous system and brain. Choline is also an important chemical essential to boost mood, memory, muscle control, and various other brain and nervous system activities.
On the other hand, selenium deficiency can lead to the risk of cognitive decline. Having chickpeas helps you prevent it as they contain nutrients such as selenium essential to improve cognitive health. Moreover, choline present in chickpeas helps enhance the body's metabolism too. If you want to enhance your cognitive health, add chickpeas to your diet and reap the health benefits.
9. Supports Gut Health
We are familiar with the fact that fibrous foods support gut health. By now, we also know that chickpeas are high in fiber and protein. Hence, having chickpeas will assist your gut microbiomes and promote healthy bowel movements.
As per the studies, chickpeas help balance the good and the bad microorganisms in the gut microbiome. With this, having chickpeas helps to alleviate constipation, vomiting, nausea, diarrhea, etc. Including chickpeas in the diet also helps ease the symptoms of Inflammatory Bowel Disease.
10. Reduces Risk of Cancer
It's food that makes us prone to various diseases. Unhealthy eating habits lead to illnesses that may be fatal. Adding chickpeas to your diet will be beneficial as it is a powerhouse of nutrients that keep you safe from various diseases.
Regular consumption of chickpeas in adequate amount help reduce the risk of certain cancers. Chickpeas contain saponins. It hinders tumor growth and prevents the development of certain cancers. Also, a rich source of fiber, chickpeas aid in bowel movements, decreasing the risk of colorectal cancer. Home to various vitamins and minerals including vitamin B, chickpeas help lower the risk of breast and lung cancers.
11. Helps Lower Cholesterol
Fiber is not just essential for the gut health. Soluble fiber is essential for the body as it can lessen total cholesterol and LDL, the bad cholesterol.
A higher cholesterol level keeps you at risk of various diseases including heart disease. Hence, avoiding foods that are high in cholesterol is advantageous. So, if you want to live a healthy life and prevent yourself from various health issues, consider adding chickpeas to your diet.
12. Improves Eye Health
Chickpeas are a rich source of vitamins and minerals. From brain health to bone health and more, having chickpeas aids in healthy living. Another benefit of having chickpeas is to improve the eyesight/vision.
Beta carotene in chickpeas boosts vision health. Along with that, another essential nutrient such as zinc is available in chickpeas that help improve eye health. Zinc helps transport vitamin A from the liver to the retina. Likewise, zinc helps prevent the macular degeneration that leads to loss of eyesight.
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