What are the Health Benefits of Chickpeas?

Introduction

Chickpea, which goes by the scientific name Cicer arietinum L., is a legume belonging to the same family as peanuts and kidney beans. Chickpeas have a buttery, nutty flavour and creamy texture. Continue reading to understand what this nutrient-rich legume is all about, including its minerals and vitamins.

Chickpeas - Nutritional Facts

Chickpeas are often paired with a number of other foods and ingredients and are popular in Middle Eastern cuisines as well as Indian dishes. They are rich in vitamins and minerals and pack in a ton of fibre, thereby providing several health benefits. These include improved digestion and lowered risk of disease.

 

Chickpeas have a fairly diverse nutritional profile. Should you find yourself wondering what exactly it is, the table featured below provides insight into the same. This table makes clear the nutrients found in a single cup (or 164 grams) of chickpeas. 

The Important Macronutrients and Micronutrients in Chickpeas

Continue reading to understand what the more prominent macronutrients and micronutrients present in chickpeas are.

Plant Protein

Chickpeas pack in a considerable amount of plant-based protein, which makes them a great option for vegetarians. A single cup of chickpeas has close to 14.5 grams of protein, similar to the protein derived from black beans and lentils. Chickpea protein is good as it makes you feel full and keeps your appetite under check. Protein helps with weight management, bone health and keeps muscles strong. Certain studies indicate that chickpea protein is superior to that found in other legumes. This is because chickpea protein contains every essential amino acid except methionine. Chickpeas should be consumed with quinoa so that all the required amino acids are consumed.

Fibre

A reasonable amount of soluble as well as insoluble fibre is found within chickpeas. Insoluble fibres are primarily alpha-galactosides which can potentially cause flatulence and diarrhoea in people with sensitive stomachs. Although these side effects may cause discomfort, soluble fibres found in chickpeas are ordinarily considered healthy.

Iron

The presence of iron in chickpeas helps with cell division and the formation of red blood cells. It also leaves you feeling less tired, and you are able to process information faster.

Healthy Fatty Acids

Chickpeas are made up of polyunsaturated and monounsaturated fats which are good for your heart. These fats include palmitoleic and oleic acids. These fatty acids are essential and have been found to result in lower LDL cholesterol levels and higher levels of healthy HDL cholesterol. As a result, the consumption of chickpeas can lower the risk of developing cardiovascular disease.

Chickpea - Health Benefits

Chickpeas have several health benefits which have been examined below.

Helps Manage Diabetes

Dried and canned chickpeas possess a low glycaemic index and low glycaemic load owing to which they don’t majorly impact blood sugar levels. They also contain amylose, a resistant starch that digests slowly. Each of these factors prevents blood sugar and insulin levels from suddenly soaring. The consumption of chickpeas helps control blood sugar levels, ideal for people with type 2 diabetes.

Gut Flora

Chickpea contains raffinose, a form of oligosaccharide and a type of soluble fibre. As this fibre begins to break down with the aid of bacteria, a fatty acid called butyrate is produced. This fatty acid helps reduce the inflammation of the colon cell wall.

Prevents Heart Disease

Chickpeas contain a plant sterol called sitosterol. Sitosterol is structurally equivalent to the cholesterol in the body. It intervenes in the body’s cholesterol absorption and is therefore capable of lowering blood cholesterol levels. Blood lipid levels may also benefit from the fibre and unsaturated fats present in chickpeas.

Chickpeas for Weight Loss / Obesity Management

Given that chickpea is fairly fibrous, it promotes a sense of fullness, delaying digestion and adding mass to meals. This, in turn, can help with weight management.

Conclusion

Given that India is the largest producer of chickpea in the world, it is safe to assume that it is widely available and affordably priced. Although chickpeas are a good source of nutrients and help your body out tremendously, you never know when you might fall ill or suffer from an injury. A good health insurance plan can provide you with a strong layer of protection in such scenarios. It provides you with coverage to help offset the expenses associated with illness and injury.