Nutritional Information About Chickpeas
The garbanzo beans, commonly known as chickpeas, are easy to add to various dishes. Their mild nutty taste can elevate the look, effect, and taste of any dish you add them to. They are not just high in vitamins and minerals but are also a great source of protein for protein lovers. This is why you can add them to various vegan and vegetarian dishes. If you are interested in knowing about what nutrients are present in chickpeas and what are the benefits of consuming them, continue reading the post.
What is the Nutritional Composition of Chickpeas?
The nutritional composition of chickpeas is given below:
- Protein: 14.5 g
- Carbohydrates: 45 g
- Fat: 4 g
- Fiber: 12.5 g
- Calories: 269
Health Benefits of Chickpeas
We all enjoy adding chickpeas to our meals cooked or boiled because of the awesome taste they add to the meal. Also, adding these chickpeas to your salads can change their taste. Let us now present the amazing health benefits of these chickpeas.
● Healthier blood sugar levels
Chickpeas, both canned and dry, have a modest glycemic load. This implies that they are slowly absorbed and metabolized by the body. Moreover, they contain amylose, a slow-digesting kind of starch. These two things work together to prevent a sharp increase in glucose and insulin levels. Diabetes patients will benefit from this.
●Great for digestive system
The soluble fiber raffinose is particularly abundant in chickpeas. You may take it easy on your colon since it’s been broken down by your friendly gut flora. Consuming greater chickpeas has been shown in studies to facilitate normal bowel movement frequency and ease. So if you want to consume something that can be easily digested by your body, go for eating chickpeas.
● Reduce cholesterol
The benefits of consuming soluble fiber extend beyond digestive wellness. Total cholesterol and LDL cholesterol levels may be lowered. The possibility of developing cardiac problems is reduced. Include chickpeas in your diet to lower your overall cholesterol, as proven in a recent scientific study.
●Prevention of cancer
Butyrate is a short-chain fatty acid produced by the body when chickpeas are consumed. Butyrate has been proven in research to aid in the removal of damaged or dead cells. The possibility of developing colorectal cancer is reduced. Not only do chickpeas include lycopene and saponins, but they also contain additional substances that prevent cancer.
● Stronger bones
We all understand the importance of certain vitamins and nutrients for our bones, with calcium acting as a major one. Calcium, magnesium, fiber, and other minerals all contribute to healthy bones when consumed in the form of chickpeas or other legumes. If you want your body to be able to use the calcium in chickpeas, you need to soak them first to remove phytates.
●Improves your state of mind
Choline, found in chickpeas, is used in the production of neurotransmitters and other molecules vital to learning, memory, mood, and muscular control. So if you want to eat something quick to improve your state of mind, you can eat chickpeas.
●Rich in protein and vital nutrients
When it comes to plant-based protein, chickpeas rank high. About 15 grams of protein may be found in a single cup of chickpeas. The benefits of this protein extend to almost every aspect of your health, from promoting longevity to enhancing crucial organ, muscle, and tissue functions. In addition to regulating blood sugar, protein is essential for the production of hemoglobin and antibodies.
Magnesium, manganese, zinc, and iron may all be found in chickpeas in healthy amounts. In addition, they are an excellent source of vitamin A and B vitamins. Managing PMS symptoms is facilitated by magnesium, manganese, and B vitamins (vitamin B6). In addition to zinc, magnesium and manganese are beneficial to bone health. Chickpeas include iron, which helps with tiredness and makes your blood healthier. It’s great for your health since it stops anemia and helps your hair stay put.
●Good for eye health
Chickpea’s beta-carotene benefits on eyesight have previously been explored. Furthermore, zinc is another crucial vitamin for eye health. As a result, vitamin A may more easily make its way from the liver toward the retina. Macular degeneration is another condition that zinc may help slow.
Nutrition Facts
| Calorie information (Per 100g ) | . | . |
|---|---|---|
| Nutritional components | Amount in grams | Amount in % DV |
| Protein | 19 g | |
| Total Fat | 6 g | 9% |
| Saturated fat | 0.6 g | 3% |
| Calcium | 10% | |
| Iron | 34% | |
| Total Carbohydrates | 61 g | 20% |
| Dietary fibers | 68% | |
| Potassium | 875 mg | |