Health 

Chickpeas proper nutrition. Who should not use. Culinary and medicinal recipes

How - in detail in the pictures under the cut.



Prologue: far from everything I cook with chickpeas fit in the post. So I propose to repeat the method with a plus sign - if you cook and cook it, be on the lookout, but if only a few of the most desperate decide on this, then I will write about something else.

I have accumulated a lot and they all begin with the fact that you need to "take boiled chickpeas." It was high time to dwell in more detail.First, chickpeas are different. The most delicious, especially in itself, large. I once wrote in the comments that it was almost the size of a hazelnut, but brazenly lied, as it turned out during the check, I confess and apologize. For clarity, the picture showed small and large chickpeas in comparison with our usual peas and hazelnuts. However, large ones are at least always significantly more expensive, and for many recipes that use chickpea crumbs, there is no difference in taste at all. Which one is more useful, and whether there is such a difference between them at all, I have not found information anywhere.

As usual, to get a really good product, you have to make a lot of effort. And, again, as always, every product has its pros and cons. Chickpeas have a lot of useful properties, both for health and weight loss, in addition, they are tasty on their own, and even more beautiful as an absolutely universal remedy for an endless series of recipes, but this is a legume, and accordingly there are some problems that can be solved. if you follow the rules for its preparation.

1) Rinse the chickpeas from dirt.

2) Soak chickpeas in plenty of drinking water (about twice the weight of dry chickpeas). If you have particular problems with the digestion of legumes, then it is worth diluting 1 tsp per liter of water. soda. It is better if it is in a warm environment, so I use a slow cooker: for the first 20 minutes I turn on the “heating” mode, then, without opening the lid, so as not to bring down the temperature, I turn it off. It is best to do this in the evening. You can soak it in a food thermos, or you can just soak it in any bowl / pan.

3) In a good way, not less than after 12 hours, but it is possible for a day, but it is advisable to change the water a couple of times, rinse very thoroughly under running water. Although in a slow cooker it is already swollen enough after 3-4 hours, I'm not sure that this time is enough for the necessary enzymes to activate, and this is important. So in a pinch, you can cook it once, but it is better to pre-soak any cereals and legumes in warm water.

4) Pour in water, about two fingers above the chickpeas.Bring to a boil, remove foam. If the above problems are relevant, it is worth draining this boiled water and pouring clean hot water from the kettle again. In the process of cooking, if you need to add water, also not cold. I turn on the slow cooker for “quenching”, and since the temperature is lower, the foam practically does not form.

5) Boil from one to three hours. Readiness is checked for taste: the peas should still be whole, but easily crushed with the tongue, leaving no small grains. The larger the chickpea, the faster it cooks, the use of soda, salt significantly speeds up the process. If you cook on the stove, make sure that the water does not boil away.

I cook in two steps. I usually use organic, it is especially small, so after two hours on the “stewing” it is not yet completely ready, but it is great for some recipes. Therefore, I take out about half with a slotted spoon and spread it in one layer on a cloth or towel. I leave the remaining half to “extinguish” for another hour.


After half an hour, I transfer about a part of the dried chickpeas to a baking dish, choose bad peas and sprinkle with a lot of curry - my favorite variety of crunches. I cook for 30-35 minutes at 190 degrees with convection, sometimes I take it out and mix it in the process. In the end, I often try to catch the right short moment when they are already completely empty, but have not yet burned out.


I turn the second dried part into crumbs. It can be used in so many recipes: lazy dumplings and cheesecakes, cheesecake, cookies, sweets ...


For cookies and cheesecake, I used to bake just compacted crumbs, but the products turned out to be very fragile. One egg white per 150 g crumbs solves this problem completely. As you can see in the pictures, it can be given any shape, and the finished ones also hold it well. I love cookies with lemon zest most of all, I made them with lemon juice and poppy seeds, sometimes with cinnamon for children.


I also experimented a lot with chickpeas. I appreciate them for the fact that chickpeas are not subjected to repeated heat treatment, it seems like you can cook from just soaked, but then you need to do it a little differently so that it starts to germinate - the most useful option, by the way.


The most convenient to use for sculpting sweets for me was applesauce. Most often I cook for a couple and puree with stevioside, it turns out the perfect consistency, like baby food in jars. Or you can bake sweet apples to a state of caramelization for several hours in the oven, or on "baking" with a minimum amount of water (40 ml). Then you can do without a sweetener.


I chop the nuts, add the chickpea crumbs, and then the applesauce. (Honey, if you eat, fits in very well, only then there is correspondingly less applesauce). Here it is worth trying to see if it turned out sweet enough and maybe add stevioside, for example..


I collect a full teaspoon of the mixture, mold it with wet hands and put it in a container with a mixture of cocoa and cinnamon (I use it in many places). Then I close the container with a lid and shake it gently so that the sweets are completely covered. Be sure to chill in the refrigerator.


In the meantime, the rest of the chickpeas have cooked. It seems to taste better if the skin is removed from it, but I never do this. Again, I leave a part whole, for salads (I especially like with tomatoes and radishes, granular cottage cheese), side dishes, in particular

Chickpeas, or Turkish peas, are a popular product in the East. We don't have it that widely. And absolutely in vain! After all, chickpeas contain a lot of vitamins and minerals, which means that it is very good for health. In addition, this product helps in weight loss.

Turkish peas contain a lot of vitamins - A, C, K, E, group B, as well as micro and macro elements (sodium, copper, manganese, potassium, zinc, phosphorus, iron, selenium, silicon, boron, magnesium), proteins, carbohydrates, isoflavones, unsaturated and saturated fatty acids, fiber, amino acids.

The product is environmentally friendly as it does not accumulate toxins and nitrates. This fact alone speaks in favor of chickpeas. In addition, this vegetable lowers blood cholesterol levels, prevents the formation of blood clots, increases the elasticity of the walls of arteries and veins, normalizes blood pressure, and reduces the risk of stroke and heart attack. That is, chickpeas are very useful for the normal functioning of blood vessels and the heart.

The product also has a beneficial effect on the digestive system. It cleanses the intestines of bacteria, prevents the development of putrefactive processes, relieves constipation. All this helps to reduce the risk of developing colon cancer. Chickpea improves the discharge of bile, promotes the dissolution of gallstones. Beans improve the functioning of the nervous system and brain function, strengthen the immune system, increase hemoglobin, and improve potency.

Chickpeas are useful for:

  • liver diseases;
  • problems with teeth;
  • painful menstruation;
  • problems with the spleen;
  • eye diseases;
  • kidney stones;
  • depression;
  • skin diseases.

Thanks to selenium, chickpeas prolong youth and rejuvenate cells. This product cleanses the blood, soothes joint pain, prevents fatty liver, improves performance. Chickpeas improve the condition of the skin, hair and nails, due to the large amount of iron, calcium and protein.

Despite the high calorie content - 320 kcal per 100 g, chickpeas can and should be consumed during a diet. The fact is that thanks to the protein that is in the composition of the product, chickpeas perfectly saturate. And it does not require a large portion. That is, a small plate of chickpeas - and the feeling of hunger will not torment you for several hours. In addition, the high fiber content allows you to improve the functioning of the digestive system, which is also important for weight loss. Chickpeas also remove excess fluid, which means it allows you to remove swelling. And with all this, chickpeas give energy and improve mood. Therefore, losing weight with this product is very comfortable.


Of course, there are different diets for these legumes. After all, they saturate well, so you can include beans in different nutrition systems. We offer two diet options and one unloading option on chickpeas.

Diet for a week allows you to eat vegetables, fruits, lean meat - beef, chicken breast, veal, cereals and rye bread. In addition, once a day you have to eat a special soup with chickpeas. It is easy to prepare: 200 g of chickpeas should be soaked overnight in cold water with a pinch of salt. Then pour 4 liters of water and cook for about an hour. Finely chop the onion, cut the carrot into slices, two red peppers into strips. Add vegetables to soup and cook until tender. At the end of cooking, add six cloves of garlic, a little tomato paste and a bunch of chopped cilantro.

And here is a sample diet menu:

  • in the morning - oatmeal with an apple, tea;
  • second breakfast - fruit;
  • lunch - chickpea soup with a slice of bread and compote;
  • afternoon snack - vegetable salad;
  • dinner - chicken with stewed vegetables, salad, tea.

The menu is hearty and varied. Only dairy and sour-milk products are missing.

There is another option - a long one. You can follow the diet for 10 days. You can use all low-fat and not very sweet foods. It is necessary to exclude muffins, cakes, cakes, fried and spicy dishes. The essence of the diet is that you need to adhere to proper nutrition and include a small amount of chickpeas in the menu. It must be soaked overnight, and then passed through a meat grinder and add the resulting mass to the dishes. It can be soups, vegetable purees, cereals, salads.

Here is the diet menu:

  • in the morning - cheesecakes or scrambled eggs, tea;
  • snack - salad with the addition of a mass of chickpeas;
  • lunch - vegetable soup (with a small amount of chickpeas), chicken, salad, bread, fruit drink;
  • afternoon snack - fruit;
  • dinner - fish, salad (without chickpeas) and kefir.

You can use the mass no more than twice a day and this should be done in the morning.

As for unloading, everything is simple. It is necessary to cook a soup of chickpeas, pumpkin, onions and a lot of greens and eat it during the day. In addition, you can drink green and herbal tea, unsweetened compotes and water.


Weight loss will be slower, but still effective, if you simply add chickpea dishes to the menu. The recipes are quite varied, so you can easily find a dish to your taste. Here are some easy recipes.

  • Salad

Soak a glass of chickpeas overnight in water, then boil. Bake the red pepper in the oven for 15 minutes, then peel and remove the seeds. Boil the chicken breast with the addition of herbs and cut into small pieces. Cut half an avocado into small cubes. Mix all ingredients and season with olive oil.

  • Chickpea and carrot cutlets

250 g of pre-soaked chickpeas scroll through a meat grinder. Chop the onion and two cloves of garlic very finely, grate the carrot on a fine grater. Mix all the vegetables, add two tablespoons of lemon juice, a spoonful of soy sauce, a little sugar and nutmeg, two tablespoons of flour. Form cutlets from the minced meat and fry or bake in the oven.

  • Lean candies

Mix one and a half cups of cooked chickpeas with three tablespoons of honey, vanilla and three tablespoons of nut or peanut butter. Puree with a blender. Grate two tablespoons of dark chocolate and add to the chickpea mixture, mix everything. Roll the mass into balls and put them in the freezer for an hour. Melt 200 g of chocolate and dip each ball in chocolate. Insert toothpicks into the candy and place in a colander to set the chocolate.

As you can see, there are recipes for both sweet and savory legume dishes. Try different options, choose what you like best. And if you want to become slimmer, remember that losing weight with chickpeas is very satisfying, simple and tasty.

The romantic name garbanzo or the less sonorous mutton pea denote the same plant. It is known as nuhat, bladder, shish, Turkish or bird peas. In our country, it is better known under the name of chickpeas. Refers to legumes whose fruits are similar to nasturtium seeds. Some housewives try to cook it, but Nakhat has not as many admirers as it could be. Only a few know how much benefit this plant can bring for a slim figure, beautiful hair and skin.

Let's take a closer look at chickpeas, the benefits and harms of which have long been known in Central Asia. The fruits of garbanzo in their composition have many chemical-organic compounds. One of the most important is the amino acid methionine.

Useful properties of nuts

Essential amino acids are those that are not produced in the human body, but must be supplied from outside. There are few of them. One of them is methionine. For women, its properties are especially relevant. In simple terms, this substance pushes back old age, actively fighting free radicals.

Also, the amino acid methionine brings sulfur to our body, which improves the condition of hair, nails, and skin. Makes them more resistant to diseases. And who does not want to have strong nails, luxurious hair and velvet skin?

This substance is actively involved in the breakdown of fats, preventing them from settling at the waist, in the liver or vessel walls, but turning them into pure energy. Thus, nahat contributes to the preservation of a thin girlish camp. It is useful in detoxifying the body, helps to remove harmful substances, heavy metals.

Sometimes it is prescribed by doctors. In pharmacies, methionine can be found in tablet form. In complex therapy, he struggles with conditions such as:

  • toxicosis of pregnant women;
  • alcoholism;
  • Alzheimer's disease;
  • gallstone disease, etc.

Methionine is also useful for athletes involved in strength exercises. This amino acid is involved in regenerative processes, accelerates muscle recovery. It helps you get back to work faster.

Other benefits

The seeds of this leguminous plant also contain a lot of useful substances and compounds. Shows chickpeas good properties in almost all areas of the body. Potassium and magnesium, molybdenum and phosphorus, a large vitamin group, biologically active substances - all these components will help you improve your health.

Selenium alone, so necessary, involved in the work of all organs, is able to bring bird peas to the list of mandatory foods. This element is also extremely important for the health of hair and nails, helps in the proper functioning of the reproductive function, and contributes to the good functioning of the endocrine system in women and men.

Folic acid, which doctors insist on taking during pregnancy, is also found in chickpeas. Garbanzo is considered a heavy food to digest, so it should be used with caution during this delicate period. 4-5 times a month is enough.

Chickpeas, the beneficial properties of which are beyond doubt, are also rich in fiber. Many women who want to lose weight buy it separately in pharmacies. But you can just revise your diet a little and add chickpea dishes there. Such fiber will be much more useful than purchased, processed fiber.

Germinated garbanzo is actively used in the raw food diet. To this end, it is first washed in a colander under cold water, then in a bowl it is poured with filtered water 2-4 cm above the chickpeas and left overnight. The swollen product is washed again under running water. Then we take gauze, wet it, put it in 3 layers and cover the chickpeas, which were previously poured into an enameled dish with a thin layer. In the evening, it is advised to rinse it again and cover it back with gauze. And in the morning we get wonderful, sprouted chickpeas. From such fruits you can prepare the well-known hummus.

The time when life processes start in the seeds is great for eating them. We get a living, whole and germinated product in the phase of its maximum activity. At this moment, all the biologically active compounds necessary for life are synthesized in the pea. This is why sprouted chickpeas are so beneficial.

calories and carbs in chickpeas

It is a well-known fact that for weight loss it is desirable to minimize the amount of sugar, potatoes and other carbohydrate-rich foods. And in bird peas they are already 50-60%. But don't worry. These are complex, the most useful for weight loss and necessary for the body. When a person consumes foods with complex carbohydrates, he fills up faster, retains a feeling of satiety longer, because they are not digested as quickly as simple ones. Nutritionists believe that legumes should make up to 10% of the diet with proper nutrition.

And what about calories? According to various sources, it fluctuates and is approximately 130 Kcal for a boiled product. 286 kcal - the norm for stewed peas. These figures are based on a 100g serving. If you are on a low-calorie diet, your daily norm is about 1500 Kcal, then 200 gr. boiled garbanzo will add only 260 calorie units to the diet. With such a side dish, there is room for both salad and porridge. And do not starve for the sake of a graceful figure. Garbanzo with complex, satisfying carbohydrates and low calorie content will make losing weight a pleasant process.

Nahata seeds contain approximately 20 gr. protein per 100 gr. product. If you are a vegetarian or decide to strictly keep an Orthodox fast, then you will have to think about additional sources of building material for the body. This is where legumes come in handy.

Protein promotes weight loss. The body spends a lot of time and calories digesting it.

How to remove the harmful properties of nuts

We figured out how useful chickpeas are. What's wrong with it? First, it is not recommended for those suffering from gout and bladder ulcers. Secondly, the product promotes increased gas formation. It is easy to deal with this feature. Soak garbanzo overnight in water. Just don't add soda. An alkaline environment will destroy the B vitamins.

Now you know how much good there is in such a little-known product. Be always healthy and beautiful!

Chickpeas - health benefits and harms for women and men

Nutritional value, composition and calorie content of chickpeas

Chickpeas have an impressive nutrient profile. It contains a moderate amount of calories, providing the body with 164 kcal per 100 grams of cooked product. Approximately 67% of these calories come from carbohydrates, and the rest from protein and a small amount of fat ().

Chickpeas contain a variety of vitamins and minerals, as well as decent amounts of fiber and protein.

100 grams of cooked chickpeas contains (in% of the recommended daily intake) ():

  • Calorie content: 164 kcal (8%).
  • Carbohydrates: 27.4 g (9%).
  • Fat: 2.6 g (4%).
  • Protein: 8.9 g (18%).
  • Fiber: 7.6 g (30%).
  • Vitamin K: 4 mcg (5%).
  • Thiamine: 0.1 mg (8%).
  • Vitamin B6: 0.1 mg (7%).
  • Folic acid: 172 mcg (43%).
  • Choline: 42.8 mg.
  • Calcium: 49 mg (5%).
  • Iron: 2.9 mg (16%).
  • Magnesium: 48 mg (12%).
  • Phosphorus: 168 mg (17%).
  • Potassium: 291 mg (8%).
  • Zinc: 1.5 mg (10%).
  • Copper: 0.4 mg (18%).
  • : 1 mg (52%).
  • : 3.7 μg (5%).
  • : 43 mg.
  • : 1113 mg.

Lamb chickpeas also contain minor amounts of vitamins and minerals such as vitamins A and E, riboflavin, niacin, pantothenic acid, and sodium.

Summary:

Chickpeas contain a moderate amount of calories and several vitamins and minerals. It is also a good source of fiber and protein.

Benefits of chickpeas for human health

Eating chickpeas promotes weight loss, helps maintain blood sugar levels, and may help control appetite. It also promotes digestion and helps prevent certain chronic diseases. Here are the benefits of chickpeas for human health:

1. May Help Control Your Appetite

In fact, the satiety effects resulting from protein and fiber from chickpeas may automatically reduce calorie intake throughout the day at meals ( , , ).

One study compared appetite and calorie intake among 12 women who consumed two separate meals ().

Before one of the courses they ate one 200 gram serving of chickpeas, and before the other they ate two slices of white bread. As a result, women experienced a significant reduction in appetite and calorie intake after eating chickpeas compared to white bread.

Another study found that people who ate an average of 104 grams of chickpeas daily for 12 weeks were more full and ate less junk food compared to when they didn't eat chickpeas ().

More research is needed to confirm the role that chickpeas may play in appetite control. However, if you want to experiment with its effect on appetite and satiety, you should definitely add chickpeas to your diet.

Summary:

Chickpeas are high in protein and fiber, making them a food that promotes satiety and a feeling of fullness after eating. This can help you reduce your appetite and reduce your calorie intake at mealtimes.

2. Rich in vegetable protein

Chickpeas are an excellent source of plant-based protein, making them a good choice for those who do not consume animal products.

A 100 gram serving provides the human body with approximately 9 grams of protein, which is comparable to the protein content of similar foods such as black beans and ().

The protein in chickpeas can help increase feelings of fullness in the stomach and reduce appetite. Protein is also known for its role in weight control, bone health, and maintaining muscle strength ( , , ).

Some studies have found that the quality of protein in chickpeas is better than in other types of legumes. This is due to the fact that chickpeas contain almost all essential amino acids, with the exception of methionine ().

Summary:

Chickpeas are an excellent source of protein that provide many benefits to the body, from weight control to bone health. It is an excellent choice for people who avoid animal products.

3. May help you manage your weight

Chickpeas have several properties that can help you control your weight.

First, chickpeas have a fairly low calorie density. This means that it provides the body with a small number of calories relative to the level of nutrients it contains ( , ).

People who eat a lot of low-calorie foods are more likely to lose weight and maintain their target body weight compared to those who eat a lot of high-calorie foods ( , ).

In addition, the protein and fiber in chickpeas may help control body weight through their ability to reduce appetite and reduce calorie intake at mealtimes ().

In one study, those who regularly ate chickpeas were 53% less obese, had a lower body mass index and body weight compared to those who did not eat chickpeas ().

In addition, another meta-analysis showed that those who ate at least one serving of legumes, such as chickpeas, lost 25% more weight every day compared to those who did not eat legumes ().

While these results are promising, human studies are needed to determine the effects that chickpeas have on weight control. Regardless, it is an incredibly healthy food to include in your diet.

Summary:

Chickpeas are moderate in calories and high in fiber and protein, which play a role in weight management.

4. Helps Control Blood Sugar

Chickpeas have several properties that can help regulate blood sugar levels.

  • First, it has a fairly low , which is a measure of how quickly your blood sugar rises after a meal. Diets that include many low GI foods have been found to improve blood sugar ( , ).
  • Second, chickpeas are a good source of fiber and protein, both of which are known for their role in regulating blood sugar levels.

This is because fiber slows down the absorption of carbohydrates, which contributes to a steady increase in blood sugar levels, preventing the occurrence of its spikes. In addition, eating protein foods may help maintain healthy blood sugar levels in people with type 2 diabetes ( , ).

In one study, 19 people who ate 200 grams of chickpeas had a 21% reduction in blood sugar compared to when they ate a meal containing whole grain cereal or white bread ().

Another 12-week study found that 45 people who consumed 728 grams of chickpeas per week had a marked decrease in fasting insulin levels, which is an important factor in blood sugar control ().

What's more, several studies have linked chickpea consumption to a reduced risk of several diseases, including diabetes and cardiovascular disease. These effects are often attributed to the fact that chickpeas help lower blood sugar levels ().

Summary:

Chickpeas have a low GI and are also an excellent source of fiber and protein, which help maintain healthy blood sugar levels.

5. May Help Digestion

Chickpeas are rich in fiber, which has several proven beneficial effects on digestive health ().

The fiber (dietary fiber) in chickpeas is mostly soluble. This means that it mixes with water to form a gel-like substance in the digestive tract.

Soluble fiber can help increase the good bacteria in your gut and prevent the overgrowth of bad bacteria. This may lead to a reduced risk of developing certain digestive tract diseases, such as irritable bowel syndrome and colon cancer ().

In one study, 42 people who consumed 104 grams of chickpeas daily for 12 weeks reported improvements in bowel function, including more frequent bowel movements and softer stool consistency compared to when they did not eat chickpeas ( , ).

If you want to improve your gastrointestinal health, try including chickpeas in your diet.

Summary:

Chickpeas are high in fiber, which benefits your digestive tract by increasing friendly bacteria in your gut and effectively moving waste through your digestive tract.

6. May Protect Against Some Chronic Diseases

Chickpeas have several health benefits that can help reduce the risk of a number of chronic diseases.

Heart disease

Chickpeas are an excellent source of several minerals, such as potassium, which have been studied for their potential to promote heart health ( , , ).

This is because it can help prevent high blood pressure, which is a major risk factor for heart disease.

In addition, the soluble fiber in chickpeas has also been shown to help lower “bad” LDL cholesterol levels, high levels of which can increase the risk of heart disease ( , ).

In one 12-week study, 45 people who consumed 728 grams of chickpeas per week had a significant reduction in total cholesterol by an average of nearly 16 mg/dL ().

Crayfish

Regular consumption of chickpeas may help reduce the risk of developing certain types of cancer.

First, eating chickpeas may help the body produce butyrate, a fatty acid that has been studied for its potential to reduce inflammation in colon cells, possibly reducing the risk of colon cancer ( , ).

In addition, chickpeas are a source of saponins, which are plant compounds that may help prevent certain types of cancer. Saponins have also been studied for their role in tumor growth inhibition ( , , ).

Chickpeas also contain several vitamins and minerals that may reduce the risk of cancer, including. They may be responsible for a reduced risk of breast and lung cancer ( , , ).

Diabetes

Chickpeas have several properties known to support blood sugar control and thus may help prevent and control diabetes.

The fiber and protein present in chickpeas help prevent high blood sugar levels after eating, which is an important factor in controlling diabetes ( , , , ).

In addition, the low glycemic index (GI) of chickpeas makes them a good choice for diabetic patients, as they are unlikely to spike blood sugar levels (

Chickpeas are incredibly easy to include in your diet. This product is quite affordable and convenient. Most grocery stores sell it dry and canned.

What's more, chickpeas are versatile and can be used in a variety of dishes. One popular way to consume it is to add it to salads, soups or sandwiches.

It is also the main ingredient in hummus, which is a mashed chickpea snack that includes tahini, lemon juice, salt, and . You can buy hummus from the store or make your own.

Another way to enjoy chickpeas is to roast them for a tasty and crunchy snack. You can also include it in veggie burgers or tacos.

Thanks to their high protein levels, eating chickpeas can be a great substitute for meat.

Summary:

Chickpeas are widely available and taste great when added to a variety of recipes. It is the main ingredient in a chickpea puree snack called hummus, and is an excellent meat substitute due to its high protein content.

The harm of chickpeas to human health

In addition to its many health benefits, chickpeas can also cause adverse effects in some people. Here is how chickpeas are harmful to human health:

  • May cause flatulence. Since chickpeas are legumes, eating them can increase gas production, which can lead to bloating. This is due to the high levels of fiber as well as the type of carbohydrates it contains. To avoid unpleasant symptoms associated with excessive gas production, it is recommended to eat small portions of chickpeas, as well as soak them before cooking. This will help improve digestion.
  • Allergy. An allergy to chickpeas is quite rare compared to an allergy to chickpeas, which also belongs to the legume family. However, eating chickpeas can cause reactions in some people. If you experience allergy symptoms such as itching, swelling in your throat, digestive problems, bloating, watery eyes, etc. after eating chickpeas, stop eating them and consult your doctor for advice.

Try soaking chickpeas overnight before cooking. It helps cut down on certain compounds that can cause digestive issues and block mineral absorption. If you are not used to eating a lot of fiber, you should introduce this product into your diet gradually. This will help ease digestion and avoid unwanted symptoms.

Summarize

  • Chickpeas are very beneficial for health.
  • It contains a large amount of vitamins, minerals, fiber and protein. This gives it most of its benefits, which range from weight loss to blood sugar control.
  • Including chickpeas in your diet on a regular basis will keep you healthy and may reduce your risk of chronic diseases such as heart disease and cancer.
  • It is inexpensive and easy to find in most grocery stores. You can include it in various dishes, including as a substitute for meat.

Chickpeas, also known as garbanzo beans, are a member of the legume family. It is grown in the countries of the Middle East. Unlike other canned foods, chickpeas retain almost all of their properties after being canned and remain an excellent source of protein, carbohydrates, and fiber.

Depending on the type of chickpea, it can be beige, red, green or black. The most common are two types of chickpeas: kabuli and desi. They are both beige or cream in color, round in shape, but have some differences:

  • kabuli beans are twice as large as desi, they are lighter in color and slightly irregular, uniform in shape;
  • Desi beans are small in size, their shell is tougher and the flavor is buttery.

Both types of chickpeas have a mild nutty flavor, a starchy and pasty texture, and a dietary composition.

Chickpeas are a versatile product. It is the main component of many oriental and Indian dishes, including curry, hummus and falafel. Chickpeas pair well with other foods, so they are added to soups, salads, sauces, and snacks. It is rich in protein and makes an excellent meat substitute in a vegetarian diet.

The composition and calorie content of chickpeas

In addition to vitamins and minerals, chickpeas contain fiber and antioxidants. Among them are the flavonoids quercetin, kaempferol and myricetin. It contains phenolic acids: ferulic, chlorogenic, coffee and vanilla.

Composition 100 gr. chickpeas as a percentage of the daily value is presented below.

Vitamins:

  • B9 - 43%;
  • B1 - 8%;
  • B6 - 7%;
  • K - 5%;
  • B5 - 3%.

Minerals:

  • manganese - 52%;
  • copper - 18%;
  • phosphorus - 17%;
  • iron - 16%;
  • magnesium - 12%;
  • potassium - 8%.

Calorie content of chickpeas - 164 kcal per 100 gr.

A rich source of vitamins, minerals, and fiber, chickpeas improve digestion, help reduce weight, risk of heart disease, type 2 diabetes, and certain types of cancer.

For muscles and bones

Chickpeas support bone strength. Calcium and phosphorus are essential for proper bone mineralization. Vitamin K improves the absorption of calcium. The protein in chickpeas helps build muscle mass and improve cellular health.

For the heart and blood vessels

Beans are rich in fiber, which is essential for diabetes. People with type 1 diabetes lower their blood glucose levels with fiber. In people with type 2 diabetes, higher fiber intake normalizes sugar, lipid, and insulin levels. The protein in chickpeas is also good for type 2 diabetes.

Chickpeas are an excellent source of magnesium and potassium. These minerals lower blood pressure and protect against cardiovascular disease. The fiber in chickpeas lowers triglycerides and "bad" cholesterol, which is also good for the heart.

For eyes

Chickpeas improve eye health - they prevent the development of cataracts and macular degeneration, thanks to zinc and vitamin A.

For the gastrointestinal tract

Many of the beneficial properties of chickpeas are due to the fiber content, which improves the functioning of the digestive system. It increases the feeling of satiety and reduces appetite by reducing overall calorie intake. Eating chickpeas eliminates the risk of obesity and helps in weight loss.

Another benefit of chickpeas is to increase the number of beneficial bacteria in the intestines and prevent the growth of harmful ones. This reduces the chance of developing irritable bowel syndrome and colon cancer. Chickpeas help to cope with constipation and intestinal disorders.

For the reproductive system

Beans reduce common PMS symptoms in women.

Chickpeas are good for men. It can replace some drugs to increase potency and get rid of hormonal problems that lead to loss of male power.

For skin and hair

The manganese in garbanzo beans gives energy to cells and fights free radicals that cause wrinkles. B vitamins serve as fuel for cells, making the skin softer and more elastic.

The manganese and abundance of protein in chickpeas prevent hair loss and strengthen them. Manganese deficiency can lead to slower hair growth. The zinc in chickpeas prevents hair thinning and dandruff.

For immunity

Chickpeas help liver enzymes work properly and remove cancer-causing compounds from the body. This is due to selenium. In addition, it prevents inflammation and reduces the rate of tumor growth.

Chickpeas contain vitamin B9, which helps prevent the formation of cancer cells from mutations in DNA. Saponins and phytochemicals in chickpeas prevent cancer cells from multiplying and spreading throughout the body. Thus, chickpeas can be considered an excellent tool for the prevention and fight against cancer.

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