15 Benefits Side Effects of Chickpeas

High nutrient content gives chickpeas their nutritional importance. Because of its high protein content, it may help vegans. They complement salads and are used to make healthy snacks. Chickpeas are a superfood that packs a big punch. It has a ton of health benefits, and it’s easy to incorporate into your diet. The article covers some of the health benefits of chickpeas.

What is Chickpea

Chickpea (scientific name- Cicer arietinum) is a  Fabaceae bean. It’s also called gram, Bengal gram, garbanzo, and Egyptian pea. They are high in protein.

Desi and Kabuli chickpeas are the most common. 

Kabuli seeds are larger, lighter, and smoother than desi seeds. 

Black chickpeas are also called kaala channa.

chickpeas benefits

History of Chickpeas

Chickpea is one of the oldest cultivated legumes. 

Chickpeas were associated with Venus because they were considered to boost sperm count and milk, promote menstruation, and treat kidney stones. Greeks, Egyptians, and Romans liked peas, and exploration spread chickpeas over the world.

In 1793, Europe used ground-roast chickpeas as a coffee substitute. During WWI, Germany grew chickpeas for this purpose. In certain places, they’re still brewed instead of coffee beans.

Health Benefits of Chickpeas (Garbanzo Beans)

Chickpeas are rich in protein, B6 and C, folate, manganese, magnesium, calcium, and potassium. Magnesium, manganese, and calcium enhance bone health and muscular development. Vitamin C fights cancer and enhances skin. Iron and folate are good during pregnancy.

1. aid Weight-loss 

Chickpeas promote weight loss by lowering body fat.

Protein in chickpeas may aid in weight loss. As per studies, eating chickpeas reduced weight and body fat in dieters.

Protein is 30% thermogenic, and protein digestion burns 30% of calories.

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2. Improve heart health

Chickpeas are abundant in potassium, fiber, and vitamins C and B6. Fiber decreases blood cholesterol, reducing heart disease risk. It cleans and strengthens arteries, and improves heart health.

Chickpeas’ soluble fiber reduces cardiovascular disease

As per studies, potassium may lessen heart attack risk.

Chickpeas contain heart-healthy folate. It suppresses homocysteine, a blood clot-forming amino acid.

3. Protein-rich

Chickpeas provide plant-based protein. Per cup, chickpeas include 15 g of protein. This protein boosts organ, muscle, and tissue health and slows aging. Protein regulates blood sugar and produces hemoglobin and antibodies. It helps wounds heal.

As an incomplete protein, chickpeas should be paired with other protein sources. Chickpeas have higher quality protein than pulses.

4. Anti-wrinkle

Manganese in garbanzo beans energizes cells and fights wrinkle-causing free radicals. B vitamins energize cells.

Chickpea paste and turmeric make a great morning face mask. 

5. Eye Health

Chickpeas contain beta-carotene, which may help with eyesight. Another vitamin for the eyes is zinc. It aids in the transport of vitamin A from the liver to the retina.

Zinc prevents macular degeneration.

6. Encourage pregnancy

Chickpeas provide fiber, protein, iron, and calcium, all vital during pregnancy.

Chickpeas are rich in folate.

Folate is a crucial pregnancy nutrient. It’s important for mom and baby. It minimizes neural tube and birth weight problems.

Insufficient folate during pregnancy may increase a child’s risk of infections and sickness.

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7. regulate blood sugar

Chickpeas’ glycemic index is 28. So it doesn’t raise blood sugar. As per earlier research, chickpeas may cut diabetes risk.

Chickpeas may lower postprandial glucose levels. 

Chickpeas are abundant in fiber, which decreases blood sugar absorption and lowers type 2 diabetes risk. This fiber may help you manage your appetite, preventing you from mindlessly grazing on high-GI foods.

8. Improve digestion

The fiber in chickpeas prevents constipation.

The fiber bulks up the digestive system and improves digestive health.

Fiber maintains healthy gut bacteria and pH levels. It reduces unhealthy bacteria in the gut.

Chickpea starch aids digestion.

9. Prevent cancer

Chickpeas contain selenium, which is rare in fruits and vegetables. This mineral helps the liver remove cancer-causing toxins.

Selenium lowers inflammation and prevents cancer.

Folate in chickpeas enhances DNA production and repair. It reduces DNA-mutated cancer cell growth. Chickpeas contain saponins, which prevent cancer cell development.

Chickpea fiber reduces colon cancer risk. And vitamin C fights free radicals and prevents cancer.

Chickpeas contain isoflavones, which lessen breast cancer risk.

10. Nutrient-rich

Chickpeas are rich in magnesium, manganese, zinc, iron, B vitamins, and vitamin A 

Magnesium, manganese, and B6 help PMS symptoms. Magnesium, manganese, and zinc help bones.

Iron in chickpeas enhances blood quality and fights fatigue. It decreases anemia and hair loss. Vitamin A helps the eyes and skin. It prevents cataracts and macular degeneration.

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11. Hair Loss

Chickpeas’ high protein content may help to prevent hair loss. Manganese may help to strengthen hair. Hair growth is slowed when manganese levels are low.
Chickpeas include vitamin A and zinc, which help to reduce dandruff.
Chickpeas include zinc, which aids in hair loss prevention. Copper may aid with hair growth (in individuals who lost hair due to medical treatments like chemotherapy).

12. Strengthen bones

Garbanzo beans include calcium, which is good for your bones. Chickpeas include magnesium, which, together with calcium, aids in bone formation.
Chickpeas benefit from manganese, zinc, and vitamin K as well. They contain phosphate, which, together with calcium, aids in bone mineralization. Too much phosphorus combined with insufficient calcium may result in bone loss.
Chickpeas include vitamin K, which aids with calcium absorption. Fractures are caused by low vitamin K levels. Chickpeas include iron and zinc, which are required for the production of collagen, a protein that promotes bone and cartilage health.

13. Reduce inflammation

As per research, four servings of chickpeas per week may lower inflammation and enhance metabolism.

Chickpeas include anti-inflammatory vitamins A, C, B6, fiber, protein, magnesium, selenium, and iron.

Adding Chickpeas to the diet

Chickpeas have year-round availability. They’re available dry, canned, or packed. They’re easy to eat because of their nutty flavor. They can be used in many other ways.

  • Protein-rich bean salad contains chickpeas and other legumes.
  • You may bake using chickpea flour.
  • Chickpeas may be added to vegetable soup.
  • Chickpeas may be seasoned as a side dish or snack.
  • Make chickpea burgers. Throw them in your burger for nutrients.
  • Chickpeas cook easily. You may boil or sauté them. They complement almost everything.

Facts About Chickpeas

Some interesting facts about chickpeas are as follows:

  • India produces 8,832,500 metric tonnes of chickpeas annually on average.
  • Chickpeas resemble a chick’s beak, thus its name.
  • Most people eat chickpeas.
  • Chickpea stems are animal fodder.
  • Chickpea leaves produce a blue dye.

Storage of Chickpeas

Keep dried chickpeas in a well-sealed jar at room temperature. Dampness must be avoided. Keep canned beans at room temperature, and use them before they expire.

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Side  Effects of Chickpeas

1. High-Fiber Problems

Chickpeas are fiber-rich. Increasing fiber intake quickly may induce gastrointestinal pain, gas, diarrhea, and bloating. It may produce stomach cramps that last a few hours.

2. Legume-allergy

Chickpeas, like soybeans, may irritate your skin. If you’re allergic to legumes, visit a doctor. Bean allergy symptoms include nausea, diarrhea, itchiness, hives, headaches, and coughing.

Chickpeas are healthy. They’re full of protein, fiber, and health-boosting minerals. Chickpeas manage blood sugar, build bones, and reduce wrinkles. Chickpeas boost heart, intestinal, and eye health. They help decrease weight, promote pregnancy, and provide protein. You may use chickpeas as flour, in baking, or salads.

Frequently Asked Questions

Are Chickpeas and garbanzo beans different?

They’re identical.

Chickpeas: carbs or protein?

Both.

How does chickpea taste?

Chickpeas are gritty and nutty.

Does Chickpea flour have carbs?

Yes.

 

Disclaimer

This page contains basic information and is not medical advice, treatment, or diagnosis. Before attempting any blog post remedies/recipes, ask your doctor.

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