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. Chickpeas, also known as garbanzos, are a type of legume that is full of protein, fiber and complex carbohydrates. They're nutrient-dense, meaning they have a lot of useful nutrients, but they're relatively low in calories. You'll find the versatile garbanzo in many Mediterranean and Indian dishes, and it's a practical source of plant-based protein.
Most of the calories in chickpeas come from carbohydrates. There are about 35 grams of carbohydrates in a 1-cup serving. Most of the carbohydrates in chickpeas are fiber and starch, although there is a small amount of natural sugar in chickpeas. Chickpeas are a good source of plant-based protein, providing approximately 11 grams per 1-cup serving.
Protein is important for maintaining a healthy immune system. It is also the basic component of hair, skin and nails and is used to help build muscle tissue. 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.
Thanks to their vitamins, minerals, proteins and fiber, chickpeas have many health benefits. Chickpeas are high in fiber and contain 16 percent of your daily needs in a half-cup serving. About a third of the fiber in chickpeas is soluble fiber, making them a heart-healthy food. Studies have shown that people who eat high-fiber diets tend to have a reduced risk of heart disease.
Some resistant starches aren't digested at all in the small intestine. At least one study has shown that replacing carbohydrates that are digested more quickly with legumes improves glycemic control by improving insulin sensitivity in people with diabetes. Research that compared chickpeas to white bread found that study subjects who consumed chickpeas had better glycemic control and suppressed appetite and calorie intake. Adding fiber to your diet gradually can help prevent these symptoms.
You can also buy chickpea flour (besan), which is often used in Indian curry as a thickener. This type of flour has half the carbohydrates of wheat flour and is rich in fiber and gluten-free. Chickpeas are available both dried and canned. While canned goods are generally convenient, they are higher in sodium than dried varieties.
A can of chickpeas can contain more than 622 mg of sodium. To reduce excess sodium by up to 40%, drain and rinse the chickpeas thoroughly with water. Chickpeas can be added to salads, soups, stews, chilies, stews, vegetables, or cereal dishes. Combining chickpea puree with tahini produces hummus.
Use hummus as a vegetable sauce for a snack full of protein and fiber, or swap high-fat condiments (such as mayonnaise) for hummus when making tuna or chicken salad. Chickpeas in the form of hummus, noodles or falafel, as well as different preparations, do provide nutritional value. However, the possible added ingredients can increase the amount of fat, sodium and calories in each dish, so be sure to read the nutrition information for each preparation. 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. Whatever your preferred way of eating chickpeas, here you'll find all the impressive nutritional benefits they offer and why they're one of the healthiest staples you can eat in the pantry. The USDA provides the following nutritional information for 1 cup (152 g) of drained and rinsed canned chickpeas.
To take full advantage of the health benefits of chickpeas, Davis recommends enjoying them as close to their raw form as possible, whether that means buying dried chickpeas or canned garbanzos (both offer comparable nutritional benefits). .