8 Amazing Health Benefits of Chickpeas (Garbanzo Beans)

by nutrition | May 29, 2018

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It may not seem obvious, but chickpeas offer quite a lot of health benefits, such as the ability to promote development, guard the heart, boost digestion, build strong bones, assist with weight loss, inhibit chronic disease, reduce the risk of genetic diseases and prevent diabetes.

Chickpeas

A small number are as popular around the world as the chickpea when it comes to legumes. Chickpeas are known by several names, such as garbanzo bean, Egyptian pea or Bengal gram, which depends on the place where you are eating them. These small beans that are pale-brown have been in active cultivation for the main part of 7,000 years, which makes them the oldest and most depended upon legumes throughout the world. Even though there are nearly 90 recognized classes of chickpea, a lot of them have the same remarkable nutrient profile, which is the reason why they are such a much-needed crop in some regions for hundreds or even thousands of years. As a matter of fact, chickpeas are essential parts the cuisine of some regions like in the Middle East and the Mediterranean region, where hummus is available on practically any menu. More precisely, chickpea is the key ingredient in hummus. From the Philippines to Burma, and to Mexico and Portugal, chickpeas have become a renowned element of human nutrition and cuisine, from salads and soups to side dishes and dips.

The reason why chickpeas have endured the test of time is its condensed supply of nutrition and the ease to grow them even in severe conditions. Chickpeas are truly an abundant a powerhouse of healthy eating due to its richness in iron, protein, dietary fiber, folate, magnesium, phosphorous and numerous essential vitamins, together with a rich blend of antioxidants properties.

Moreover, chickpeas are very easy to cook, needing only around 10 minutes of boiling until they become soft and ready for consumption.

Top 8 Amazing Chickpeas Benefits

Here are some of the excellent health advantages of eating chickpeas:

Digestive Problems: Digestion is the basis for health in the human body, that’s why it is essential to guarantee that your gastrointestinal system is working correctly. The richness of dietary fiber contained in chickpeas can work well in bulking up your stool content and maintain the regularity of your bowel movements while eliminating cramping, inflammation, bloating and constipation at the same time. This can also boost nutrient digestion and guarantee that you’re acquiring all of the nutritional value from your food.

Protein Boost: Perhaps the most important aspect of chickpeas is its great levels of protein, which makes it a perfect choice for vegetarians who like to make sure they have proper nutrient consumption. Nevertheless, chickpeas are not “complete” proteins which mean that you should not depend solely on them as your protein source. That being said, chickpeas are an essential source of the proteins necessary for proper growth and development, along with proper healing and restoration all over the body.

Chronic Disease: Numerous antioxidant compounds are contained in chickpeas, such as phytonutrients, polyphenols, beta-carotene and essential vitamins, which can all lessen oxidative stress in the body and inhibit chronic disease. Antioxidants target free radicals which are the harmful byproducts of cellular metabolism. Free radicals can trigger healthy cells to transform. The good news is that antioxidants can assist in protecting the body from cancer, macular degeneration, coronary heart disease, and even cognitive disorders like Parkinson’s and Alzheimer’s disease.

Diabetic Management: Managing blood sugar is essential for all people, not just for those who have diabetes. Good thing, chickpeas have presented a great ability in regulating blood sugar levels through the optimization of digestion. This can be credited to the soluble fiber levels found in them, along with a firm and stable nutrient profile. By guaranteeing that our body upholds normal levels of blood sugar and insulin, chickpeas can successfully inhibit the development of diabetes and even aid people cope with the condition.

Weight Loss: The richness of nutrients, together with the dietary fiber content of chickpeas, makes it ideal for those who are dealing with losing weight. The fiber aids the body to feel satisfied and full for longer periods of time, as it acts together with ghrelin (the hunger hormone), and moderately hindering its release. The mixture of minerals and nutrients also maintains the energy and activeness of the body, preventing between-meal snacking and fatigue. This makes chickpeas perfect for lowering caloric intake in general, since you simply don’t feel hungry, in spite of the 270 calories per cup of chickpeas.

Strong Bones: The rich and concentrated minerals contained in garbanzo beans, such as copper, iron, phosphorous, magnesium, and zinc implies that these beans are remarkably great for bone health. A lot of those minerals are vital when you are trying to enhance bone mineral density and inhibit age-linked bone conditions such as osteoporosis.

Genetic Defects: For so many reasons, folate is an essential B vitamin. However, it is most often linked with the potential health benefits it can provide for women since low folate levels are very much related to neural tube defects and other problems with the birth of children. This implies that including folate-rich chickpeas to your regular diet, especially in the course of pregnancy, are a healthy and tasty way to ensure healthy delivery in expecting mothers.

Heart Health: There are two different ways that our cardiovascular health gets a boost from garbanzo beans. First is the ability of the great amounts of soluble fiber to aid in scraping cholesterol and rebalancing those levels in our heart, therefore inhibiting atherosclerosis, strokes and heart attacks. Moreover, the only fats that are contained in garbanzo beans are Omega-3 fatty acids, which are the helpful polyunsaturated fats that our bodies need. This guards the heart and aids in the reduction of inflammation all over the body.

Word of Caution: Even though most of the benefits of chickpea are amazing, they do hold composites known as purines which can be broken down into uric acid by the body. So if you are suffering from kidney stones, gout or gall stones, it is best to avoid eating chickpeas since they could worsen the conditions if consumed in excessive amounts.

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