Well, not on their own, but chickpeas are recognized as a superfood by the United Nations, as well as by governments and food industry agencies around the world. They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbohydrates, while the rest come from proteins and fats (. Chickpeas contain a moderate amount of calories and several vitamins and minerals.
They're also a good source of fiber and protein. Protein and fiber work together to slow digestion, helping to promote satiety. In addition, proteins can increase levels of appetite-reducing hormones in the body (2, 3, 4,. One study compared appetite and calorie intake between 12 women who ate two different meals (.
Before one of the meals, they ate 1.25 cups (200 grams) of chickpeas and then 2 slices of white bread before the other meal. They experienced a significant reduction in appetite and calorie intake after eating chickpeas, compared to white bread flour (. Chickpeas are high in protein and fiber, which can make you feel satisfied and reduce your calorie intake at meals. However, another review found that people who ate at least one daily serving of legumes, such as chickpeas, lost 25% more weight than those who didn't eat legumes (1).
This is because fiber reduces carbohydrate absorption and promotes a steady rise in blood sugar levels, rather than a gradual increase in blood sugar levels. Eating protein-rich foods can also help maintain healthy blood sugar levels (2, 1). In a small study, eating 1.25 cups (200 grams) of suppressed chickpeas after meals increased blood sugar levels by up to 36%, compared to eating 2 slices of white bread (. A previous 12-week study found that 45 people who ate four 10.5-ounce (300-gram) cans of chickpeas per week had a notable reduction in fasting insulin levels, which is an important factor in blood sugar regulation (1).
Chickpeas are an excellent source of several minerals, such as magnesium and potassium, which can help prevent high blood pressure, a major risk factor for heart disease) (1, 20, 2) In addition, the soluble fiber in chickpeas has been shown to lower triglycerides and LDL (bad) cholesterol, whose high levels may increase the risk of heart disease (14, 2) According to a review of 26 studies, eating at least 1 serving of legumes, including chickpeas, can help significantly lower cholesterol LDL (bad) (2). In addition, chickpeas contain saponins, which are plant compounds that may help prevent the development of certain types of cancer. The role of saponins in inhibiting tumor growth has also been studied (14, 24, 2). Chickpeas also provide several vitamins and minerals that may reduce the risk of breast and lung cancer (26, 27, 2).
The fiber and protein in chickpeas help prevent blood sugar levels from rising too quickly after eating, which is an important factor in managing diabetes (2, 14, 2). Finally, they are a source of several nutrients that have been found to reduce the risk of type 2 diabetes, including magnesium and B vitamins. Its zinc content may also help control this condition (1, 32, 33, 34, 3). Chickpeas may help prevent some chronic diseases, such as heart disease, cancer, and type 2 diabetes.
Chickpeas are an excellent source of iron, containing approximately 26% of the DV in 1 cup (164 grams) (. Carbs get a bad rap, but many healthy foods contain carbohydrates. Here are 12 high-carb foods that are incredibly healthy. The fiber and protein content of chickpeas, in addition to their relatively low calorie density, can help you maintain a healthy weight.
As a rich source of vitamins, minerals and fiber, chickpeas can offer a variety of health benefits, such as helping to control weight, improving digestion and reducing the risk of diseases. The liquid in which chickpeas are cooked does more than keep the vegetables juicy and moist, such as adding fluffiness and structure to a variety of plant-based recipes. However, chickpeas are considered both a vegetable and a protein because they are so nutritious. As such, chickpeas are an excellent choice for people who may be at high risk of suffering from iron deficiency, such as vegans and vegetarians (4).
Chickpeas have a low GI and are an excellent source of fiber and protein, all properties that help control blood sugar in a healthy way. Finally, you can roast garbanzos for a delicious and crunchy snack, or add them to hamburgers and vegetarian tacos. Hummus may have sparked initial interest in chickpeas, but the growing interest in plant-based proteins helped make the legume even more popular. The protein and fiber in chickpeas can reduce appetite, which in turn can reduce calorie intake at meals (.
In India, chickpeas are used to make chole or chana, which are one of the most popular Indian delicacies. Chickpeas, also known as garbanzos, have long been a staple in South Asian and Middle Eastern diets, but they only started to become more popular in the United States over the past decade. Although hummus is essentially easy to prepare, it contains chickpeas, olive oil and tahini (a paste made with sesame seeds). Some types may be flavored with other ingredients, such as chocolate.
After harvest, producers sell their chickpeas to processing facilities to ensure that the crops get from the field to the table. .