What are the health benefits of eating chickpeas?

Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. Soluble fiber is good for more than just gut health.

What are the health benefits of eating chickpeas?

Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. Soluble fiber is good for more than just gut health. They may reduce the risk of cancer. They Could Improve Your Mental Health.

In fact, a one-cup serving represents “approximately half of the recommended daily intake of fiber for adults,” Lane says. This promotes satiety (in other words, it helps you feel full longer) so you don't overeat. Because chickpeas are high in fiber, they also help prevent constipation, which has the added benefit of maintaining optimal gastrointestinal (intestinal) health. Chickpeas have a low glycemic index, which means they're a food that won't cause blood sugar to rise.

Just 2 cups of chickpeas contain the full daily value of dietary fiber. Better yet, they contain both soluble and insoluble fiber, the latter of which helps lower LDL cholesterol. One study even found that chickpeas reduced cholesterol levels even more than other foods with comparable levels of fiber. Chickpeas are a good source of vitamin B6 and folic acid (they provide approximately 14% of each person's daily needs in a 1-cup serving).

You'll also get B vitamins: thiamine, riboflavin, niacin, and pantothenic acid. 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 glycemic index and are an excellent source of fiber and protein, all properties that help control blood sugar in a healthy way. Some research suggests that eating chickpeas regularly may help reduce the risk of certain types of cancer.

The fiber and protein in chickpeas help prevent blood sugar levels from rising too quickly after eating, which is an important factor in controlling diabetes (2, 14, 2) Chickpeas, also known as garbanzos, have been cultivated and consumed in Middle Eastern countries for thousands of years. According to a review, chickpeas may also help maintain digestive health by improving the frequency, ease, and consistency of bowel movements (1). 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 disease). 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 one study, those who ate chickpeas regularly were 53% less likely to have a body mass index (BMI) greater than 30 and more likely to have a lower waist circumference than those who didn't eat chickpeas (1). However, another review found that those who ate at least 1 daily serving of legumes, such as chickpeas, lost 25% more weight than people who didn't eat legumes (1). Chickpeas are a great source of plant-based protein, making them an excellent food for people who don't eat meat or animal products. Consuming foods high in resistant starch, such as chickpeas, can also improve the health of the digestive system by promoting healthy gut flora.

The fiber and protein content of chickpeas, in addition to their relatively low calorie density, can help you maintain a healthy weight. For this reason, one study found that participants who ate chickpeas reported higher levels of satisfaction and ate fewer snacks between meals. Chickpeas are high in fiber, which benefits digestion by encouraging bowel movements and increasing the number of healthy bacteria in the intestine. .

Martha Harlowe
Martha Harlowe

Total web buff. Wannabe coffee trailblazer. Wannabe web expert. Lifelong social media guru. Coffee aficionado. Extreme web guru.

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