Stay fat- free by eating chickpeas
Chickpea is a famous legume also known as garbanzo beans, Ceci bean, Bengal gram or Egyptian pea. These small, pale-brown beans have been cultivated for the better part of 7,000 years, making them the oldest and most popular legumes on the earth.
Plant of chickpeas is grown about 30 to 60 cm tall as well as includes feathery leaves. The chickpeas are green colored when they’re premature, which later become yellow. The plants for these beans are developed in tropical or even subtropical environments but could be cultivated in temperate surroundings too. It is known to be among the healthiest legumes obtained in nature and therefore, is essential within the diet.
Chickpeas are an excellent source of plant-based protein which helps prevent diabetes and weight loss, improve digestion, prevent heart diseases, stabilize blood pressure levels, and lower the risk of chronic and genetic disease. They also boost bone, skin, and hair health.
Botanical Name: Cicer arietinum
These were first grown in the Mediterranean basin around 3000 BC among Egyptians, Greeks, and Romans and were then brought to other subtropical regions by the Spanish and Portuguese explorers within the 16th century.
Chickpeas have 90 identified species. Although the most common varieties are pale-brown, black, green, and red chickpeas.
Prevents cardiovascular disease
Chickpeas are a good source of fiber, potassium, vitamin C and vitamin B6 content and these all are supporting to heart health.
Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood or decrease the level of bad cholesterol, thereby decreasing the risk of heart disease.
Potassium is nutrient which is present in chickpeas and potassium work as a vasodilator and prevent the constriction of arteries and vein and keep circulation healthy and prevent from heart disease like atherosclerosis, plaque.
Chickpeas in the diet lower the amount of low-density lipoprotein, or bad cholesterol, in the blood. Chickpeas have omega-3 fatty acids, which are the beneficial polyunsaturated fats that help protect the heart and reduce inflammation throughout the body.
MAIN THING: Nutrients found in chick peas has lower the risk of heart diseases.
Improves digestive health
Chickpeas are high in fiber content and fibers help to prevent constipation and promote regularity to a digestive tract.
It makes bowel movements regular by eliminating inflammation, cramping, bloating, and constipation. This can also improve the absorption of nutrients, digestion and ensure the body health.
MAIN THING: High fiber content, chickpeas help promote gut health and to prevent constipation.
Chickpeas have a high density of nutrients, combined with dietary fiber, which is perfect for people trying to lose weight. Dietary fibers of chickpeas are functioned as "bulking agents" in the digestive system and increase satiety and reduce appetite and making people feel fuller for longer and so lowering overall calorie intake which are helpful in reducing obesity.
Protein and fibers found in chickpeas help to control your appetite which support in weight loss.
Dietary fiber helps the body feel full for longer, by interacting with ghrelin, the hunger hormone, and inhibiting ghrelin release to some degree.
Many studies conducted on plant food like chickpeas concluded that more consumption of these foods help lower the risk of obesity, overall mortality, chronic diseases like diabetes, heart disease and promotes a healthful complexion, healthful hair, increased energy and overall lower weight.
MAIN THING: Increasing consumption of plant foods like chickpeas helps in obesity and reduce risk of heart diseases and diabetes.
Selenium is minerals which not present in most fruits and vegetables, but it can be found in chickpeas. It helps the enzymes of the liver and detoxifies some cancer cells in the body. Selenium also prevents inflammation and decreases tumor growth rates and prevents cancer.
Chickpeas also contain folate, which plays an important role in DNA synthesis and repairment, and so chickpeas help prevent the formation of cancer cells by directly work on the DNA. Chickpeas have phytochemicals that prevent cancer cells from multiplying and spreading throughout the body.
High-fiber intakes from chickpeas and other legumes lowered the risk of colorectal cancer. Vitamin C, polyphenols, phytonutrients and beta-carotene also present in chickpeas which functions as a powerful antioxidant and helps protect cells against free radical damage and prevent chronic diseases.
MAIN THING: Regular intake of chickpeas may help reduce your risk of some types of cancer.
Lower Inflammatory response
Chickpeas have Choline which helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduce chronic inflammation. The choline in chickpeas helps to induce sleep, increases the range of movement in the muscles, learning and memory.
Chickpeas are an important source of the proteins which are necessary for growth and development, as well as proper healing and repair throughout the body.
MAIN THING: Four servings of chickpeas a week can lower the inflammation.
The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K is rich in chickpeas it all contributes to building and maintaining bone structure and strength.
Phosphate and calcium are both important in bone structure and strength, so careful balance of the two minerals is necessary for proper bone mineralization.
Chickpeas have minerals like manganese, iron, and zinc that play crucial roles in the production and maturation of collagen which is good for bone matrix.
Vitamin K is important for good bone health because it improves calcium absorption by reducing the urinary excretion of calcium. A low intake of vitamin K is associated with a higher risk of bone fracture.
MAIN THING: Nutrients presence in chickpeas which prevent osteoporosis and improve bone mineral density.
Deal with diabetes
Chickpeas are high in fiber. high-fiber diets have lower blood glucose levels. The soluble fiber in chickpeas helps regulate blood sugar levels by optimizing digestion. They can prevent the development of diabetes by ensuring normal levels of insulin.
Chickpea glycemic index is 28, which is low. which help to control diabetes.
Some preliminary studies suggested that chickpeas including in diet can reduce the risk of diabetes.
MAIN THING: Lower glycemic index and rich fiber content in chickpeas can prevent diabetes.
Skin and Eye health
Manganese in chickpeas enhances skin health and keep away from wrinkles by removing the free radicals. Chickpeas also contain the molybdenum, which eliminates sulfites, providing a detox effect on the skin. Chickpeas have nutrients like folate, zinc and vitamins that repair UV damage and remove toxin and make skin healthy and shiny.
MAIN THING: Minerals and vitamins in chickpeas can improve skin health.
Free from anemia
Chickpeas are a great dietary source of iron that can help in fulfilling the body’s requirement of minerals and avoid anemia. This is the reason to advise to taken chickpeas in the diet regularly to the women who are pregnant, lactating and menstruating, growing children and individuals at high-risk of anemia.
MAIN THING: Significant amount present in chickpeas can prevent anemia.
Hypertension: It can be dangerous so taken of chickpeas in diet under the guidance of a doctor.
IBS: Chickpeas have FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) which do not relieve symptoms of irritable bowel syndrome so if anyone suffering from IBS, eat chickpeas under the guidance of a doctor.
Gout and stones: chickpeas possess purines, which can be broken down by the body into uric acid and cause various health conditions including kidney stones, gallstones and gout. So avoid intake if you suffer from any of these conditions.
Selection and Storage
Select a good quality of chickpeas from the market. During the buying of chickpeas look for color, size, freshness, and quality.
Selected chickpeas are free from foreign bodies, hole and fresh.
Dried chickpeas could be kept in an air-tight pot in the cool, dry, dark place exactly where they are able to continue for approximately twelve months.
Store canned chickpeas at room temperature and utilize prior to the expiration date stamped within the can.