The benefits of chickpeas

Due to their high calcium content, they protect bones. They detoxify the body. They are good for the eyes and hair. And they also help with weight loss

According to some research, they hold the secret to longevity and have an extraordinary ability to counteract, even in preventive terms, degenerative diseases. But the benefits of chickpeas do not end there. Rich in prebiotics, a particular type of dietary fiber that promotes the development of the gut microbiota, chickpeas protect this vital organ. And they help metabolism.

Chickpeas first appear during the Neolithic period and originated in Asia Minor. Through trade between peoples, this legume later reaches the Mediterranean and as far east as India. Chickpeas are heavily cultivated in Pakistan, India and Australia and see high consumption in Asia, Africa and South America. Chickpeas are nothing more than the seeds of the plant “Cicer arietinum,” so called because they resemble a ram’s head.

In our country they are grown in large quantities in Latium, Tuscany, Umbria and Liguria. It is a herbaceous plant, belonging to the “Leguminosae” family, which can reach up to one meter in height. Chickpeas are widely used in cooking and are also employed in the form of flour. Chickpeas are a staple of the Mediterranean diet; they are delicious and versatile, as they can be cooked in so many ways. Chickpeas are known as the “poor man’s meat,” and they are excellent in most diets because of their excellent energy intake, consisting especially of carbohydrates.

Benefits

Chickpeas are very nutritious and energetic. These legumes are considered a panacea for the heart, in fact they keep the cardiovascular system in good condition, lowering triglycerides and regulating the heartbeat. They also regulate intestinal transit, thanks to the massive presence of fiber, promoting a well-functioning colon. Chickpeas protect bones, as calcium, zinc, magnesium and iron are present.

Chickpeas help fight aging and counteract the occurrence of degenerative diseases, thanks to the presence of antioxidants. They have a strong satiating power and, for that reason, help maintain a healthy weight; chickpeas detoxify the body of many carcinogens and decrease the risk of cancer occurrence, such as breast cancer. They are, in addition, good for the eyes and hair, thanks to the presence of vitamin A. Those with gastric problems can take them without difficulty, as chickpeas have antacid properties. Those who suffer from diabetes can consume them, because since they are rich in fiber, they reduce the absorption of sugars and prevent a rise in blood sugar.

Chickpeas for weight loss

According to Canadian medical research, consuming one serving of chickpeas a day can help you reach a healthy weight and also reduces cholesterol. Chickpeas are rich in minerals and vitamins and are the ideal food for people on a weight-loss diet, as they are dietary but provide a steady supply of energy.

Chickpeas, as already specified, are a“ scavenger” food because they help purify the body, stimulating the nervous and digestive systems. This valuable legume is full of phosphorus, potassium, calcium, magnesium and B vitamins and also promotes a good mood. In addition, chickpeas stimulate diuresis. As we have already mentioned, because they prolong the sense of satiety, eating chickpeas induces eating less, which is why they are perfect for those on a diet.

Benefits of Chickpeas for the Kidneys

The antioxidants in chickpeas enhance kidney function and protect them from damage and play an important role in preventing kidney cancer, but large amounts of chickpeas can also be harmful because they contain oxalates that increase the chances of stone formation, so talk to your doctor if you suffer from stones or kidney issues about the amount of chickpeas you are allowed to eat.

Benefits of chickpeas for the liver

Chickpeas contain antioxidants that improve liver health and protect it from complications, in addition to being a food rich in fiber and protein that makes it play a role in preventing fatty liver if consumed with a healthy diet.

Benefits of chickpeas for the colon

Chickpeas contain a good percentage of dietary fiber that helps improve digestion and relieve constipation and stomach and colon irritations, and the antioxidants in chickpeas play an important role in preventing colon cancer.

They improve digestion and bowel regularity

chickpeas are rich in fiber, mainly of the soluble type. This substance is able, in contact with water, to form a gelatinous compound with chelating properties, which contributes to the elimination of substances naturally present in food but not usable by the body. Dietary fiber is also useful for the regulation of intestinal pH, which is essential for counteracting the development of harmful bacterial flora and promoting the proliferation of beneficial ones;

Benefits of Chickpeas for Hair

Chickpeas contain zinc, which promotes hair growth, increases hair length and reduces hair loss, so it is recommended to eat chickpeas continuously with salads and in a healthy diet to get thick and healthy hair.

Benefits of chickpeas for the face

The antioxidants in chickpeas increase skin vitality and youthfulness, fight the signs of aging, and minimize wrinkles and lines, if consumed as part of a healthy diet.

Chickpeas can also be used in facial care recipes as a scrub to remove dead cells and give the skin more vitality, freshness, and radiance.

Benefits of chickpeas for women

• Chickpeas help protect women from high cholesterol and cardiovascular disease due to its potassium and magnesium content.
• It helps regulate weight and helps women get a slim figure because it is rich in protein and fiber and promotes a sense of satiety.
• It works to regulate blood sugar as it is a low glycemic index food.

Benefits of Chickpeas for Men

Chickpeas boost men’s overall health by strengthening the immune system, protecting against cardiovascular issues, strengthening bones and increasing the ability to build muscle.

Chickpeas may also impact men’s sexual health as they contain folic acid, zinc and antioxidants that may increase sperm quality and motility.

Benefits of chickpeas for children

Chickpeas are a healthy and delicious food for children as they help to:

• Strengthen the child’s immune system and protect it from diseases and infections.
• It may help prevent anemia due to its iron content.
• It may improve the health and functioning of the brain, which is reflected in the child’s academic achievement.
• Improves digestive health.
• Strengthens bones and muscles and protects against osteoporosis.
• Improves cardiovascular health.
• Regulates blood sugar.

Nutritional value of chickpeas

Chickpeas boast an excellent nutritional profile. First of all, they have a limited calorie content: when boiled in unsalted water, they provide just 120 kcal per 100 g of product. The energy share comes mainly from carbohydrates (18.9 g), which account for about 59 percent of the total composition. These legumes are also an excellent source of protein (7 g), especially when compared to other foods in the plant world. The fat content is low (2.4 g) and mostly consists of unsaturated-type lipids. Naturally cholesterol-free, chickpeas are rich in fiber (5.8 g) and antioxidant compounds.

Also notable is the mineral salt content, particularly calcium, phosphorus, magnesium and potassium. The vitamin quota is also good, especially vitamins of the A and K groups. Chickpeas are also rich in essential amino acids, such as arginine, lysine and tryptophan; they also contain a fair amount of omega-6 and, to a lesser extent, omega-3 essential fatty acids.

• 269 calories.
• 4 grams of fat.
• 45 grams of carbohydrates.
• 12.5 grams of fiber.
• 14.5 grams of protein.

It also contains many vitamins and minerals such as:

• Calcium.
• iron
• folic acid
• phosphorus
• zinc
• thiamine
• Vitamin B6.
• potassium
• Selenium.
• Magnesium.

How to best incorporate chickpeas into your diet

Despite the praiseworthy properties of chickpeas, these legumes are often not consumed enough. Nutritionists suggest bringing them to the table regularly, at least 2-3 times a week, as a side dish or as an ingredient in more complex recipes. Ideally, they should be combined with grains, which, by compensating for the lack of certain amino acids, allow for proteins of high biological value. A few examples? Just serve them together with pasta or rice, but the combination is also perfect with barley, spelt and cous cous. Those in a hurry can turn to frozen chickpeas: as good nutritionally as fresh legumes, they contain no additives and are ready in minutes, with no prior soaking required.

If you are not accustomed to eating legumes, the high fiber content may cause temporary abdominal bloating. However, it is possible to prevent this by introducing chickpeas into the diet gradually, to give the body time to get used to the new food, improving its degree of tolerance.

Other stratagems to make chickpeas more digestible include adding plants with tonic and carminative actions, such as fennel, celery, bay leaf and kombu seaweed, to the cooking water. Alternatively, chickpeas can be reduced to a puree with a masher, so that they are stripped of their cellulose-rich outer skin.

How many chickpeas can we eat?

According to the “Guidelines for Healthy Eating,” the servings of chickpeas to be consumed per week should be 2 to 4. If the choice falls on dried chickpeas, without salt and preservatives, the portion should be about 50g; if boiled and canned chickpeas are chosen, the portion can be up to 150g. If chickpeas are ready-made, it is best to opt for those preserved in glass jars and without salt. Canned chickpeas retain, however, the same properties as dried ones, but have fewer calories. In fact, in 100 g of canned chickpeas there are about 100 calories, while in 100 g of dried chickpeas there are 320 calories.

Contraindications

No particular contraindications have been found regarding the consumption of chickpeas, unless you are allergic to them. But if you have intestinal problems, such as colitis, chickpeas may increase them. Also, if not cooked well, chickpeas can cause digestive difficulties. Those who suffer from kidney problems should also avoid eating them, since these legumes are rich in phosphorus and potassium. However, if you soak them for a while and then rinse them under running water, it decreases the intake of these two minerals.

How to store them

If the chickpeas have been cooked, then they should be sealed in an airtight container and stored in the refrigerator for no more than 2 days. If no other ingredients have been added, chickpeas in the refrigerator will last up to 4 days if covered with a drizzle of extra virgin olive oil. Chickpeas can also be stored in the freezer in freezer bags, but they lose quite a bit of texture and flavor. Precooked, canned chickpeas have a shelf life of 1 year, but when the jar is opened, it can be left in the refrigerator for no more than 24 hours.

Dried chickpeas, which have not yet been cooked, should be placed in a dark, cool place. Before cooking them, they should soak for about 12 hours in warm water in a cool place to prevent them from fermenting. After soaking, they should be cooked for 2 hours, if using a traditional pot, or 45 minutes, if cooking them in a pressure stove.

Canned chickpeas

Canned chickpeas are an excellent alternative to fresh chickpeas and are also faster to prepare, since they are already boiled. The chickpeas are prepared starting with the dried seeds, which must be soaked in cold water for a few hours. After that, they are cooked in salted water and finally canned and then go through the sterilization stage, which ensures their shelf life, unless you store them already sterilized. Chickpeas, as well as other legumes, are canned with added salt and water.

Usually, it is always best to eleminate the latter, even if it is nothing more than that in which the legumes were cooked. It happens, however, that in this water there may be residues of substances used to prepare the packaging: washing is, therefore, more than recommended. Those who consume canned legumes, should always make sure that they come from Italy, since, in Italy, there is more care about the presence of any pesticides used during the cultivation of legumes. So, it is always a good thing to look at the labels or, even better, to consume organic foods that eliminate the problem at the root, since no pesticides are used for them during cultivation or drying, in the field.

Contraindications to eating chickpeas

While there are a variety of health benefits of chickpeas, some precautions should be noted:

• Some types of fiber may worsen the symptoms of irritable bowel syndrome, so anyone suffering from this condition should seek advice from their doctor.
• People using beta-blockers should eat potassium-rich foods, such as: Chickpeas in moderation, to minimize potassium overload on the kidneys.
• Do not eat raw chickpeas or other raw pulses, as they contain toxins and substances that are difficult to digest.
• Introduce legumes into the diet slowly so that the body can get used to them.

Better canned or dried?

Canned chickpeas lose a fair percentage of protein as a result of processing. It goes from 10.9 grams of protein per 50 grams of dry chickpeas, to 6.45 grams of protein for the 150-gram portion of packaged chickpeas. fiber, however, remains unchanged in both cases.

Frequently asked questions

How is it best to eat chickpeas? Chickpeas can be eaten in a variety of ways: as soup, pureed, or in the form of creams to combine with vegetables such as hummus. Chickpeas can also be eaten whole by including them in salads and pasta.

How many chickpeas can you eat per day? Unless there are health issues identified by your medical professional, legumes, thus including chickpeas, can also be eaten daily, as long as they are alternated with other protein sources , for a varied diet

How many times a week can chickpeas be eaten? Chickpeas, belonging to the legume family, should be eaten at least 3-4 times a week

How many grams of protein in chickpeas? A cup of boiled or canned chickpeas contains 10 to 15 grams of protein, making it an excellent muscle-building food and an essential protein source for vegetarian dieters.

Conclusion

Like all foods in the legume family, chickpeas should be eaten in moderation, with a few precautions. The first of these? Introduce chickpeas gradually into your diet. Chickpeas are rich in fiber, and can cause digestive problems (bloating, gas, etc.) for sensitive individuals. We therefore recommend soaking dried chickpeas overnight in cold water before eating, to improve their digestibility.

Rich in pythic acid and starch, chickpeas, like all legumes, should be eaten sensibly. If you’re not used to eating them, we advise you not to go on a chickpea binge and include them in all your preparations. Consuming it once a week is more than enough to reap its benefits.

Trendy and healthy, chickpeas are making a comeback in 2021! You’ve made it clear: it’s in your best interest to include more chickpeas in your New Year’s resolutions. Have you already tried out a few recipes based on this legume? Which do you think is the best? Tell us all about it!