Studies have shown that eating more chickpeas can help make bowel movements easier and more regular. Soluble fiber is good for more than just gut health. It can lower total cholesterol and LDL (“bad”) cholesterol. However, eating chickpeas every day has a downside.
The high fiber and carbohydrate content can sometimes lead to annoying gas, bloating and intestinal discomfort. This can be worse in people who already have digestive problems, such as irritable bowel syndrome, so people with sensitive systems should take special care when consuming chickpeas. Eat This Not That recommends introducing chickpeas into your diet slowly, especially if you haven't eaten a lot of legumes before, and dividing them into smaller portions to reduce the risk of developing uncomfortable digestive problems. Some research suggests that eating chickpeas regularly may help reduce the risk of certain types of cancer.
The results of many studies support even larger quantities, namely 200-400 grams of cooked chickpeas per day. Increased consumption of chickpeas contributes to stable health and better performance. Some studies have suggested that the protein quality of chickpeas is better than that of other types of legumes. Chickpeas also provide several vitamins and minerals that may reduce the risk of cancer, including B vitamins, which may be associated with a lower risk of breast and lung cancer (26, 27, 2).
According to a review, chickpeas may also help improve digestive health by improving the frequency, ease, and consistency of bowel movements (1.In just one cup, eating chickpeas provides the body with 10 to 15 grams of protein, 9 to 12 grams of fiber, 4 grams of fat) and 34 to 45 grams of carbohydrates. As with anything that's packaged from a manufacturer, canned chickpeas often contain an added preservative to ensure freshness and flavor. To make sure you're getting all the amino acids in your diet, it's important to combine chickpeas with a whole grain that contains methionine, such as quinoa (10, 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 (.
However, another review found that those who ate at least one daily serving of legumes, such as chickpeas, lost 25% more weight than those who didn't eat legumes (1). In addition, several studies associate the intake of chickpeas with a reduction in the risk of several diseases, such as diabetes and heart disease). An ounce of chickpeas has only 46 calories, but it contains high amounts of protein, fiber and many essential nutrients such as iron, folic acid, manganese, copper and phosphorus, according to Healthline. Chickpeas are an excellent source of iron, containing approximately 26% of the DV in 1 cup (164 grams) (.
Chickpeas are high in fiber, which benefits digestion by encouraging bowel movements and increasing the number of healthy bacteria in the intestine. Sometimes, when canned foods are not properly stored, this bacteria can thrive, especially in solutions that are low in salt, oxygen and sugar, such as chickpeas.