Chickpeais a plant that has been cultivated for thousands of years and is a member of the legume family.
Rich in vitamins, minerals and fiber chickpea plantIt offers a variety of health benefits, such as improving digestion, weight control, and reducing the risk of certain diseases.
It's also rich in protein, so it's a good alternative to meat for vegetarians and vegans.
In the article "What is chickpea", "chickpea benefits", "chickpea vitamin values" You will learn about.
What is Chickpea?
Chickpeais one of the oldest cultivated legumes – remains as old as 7.500 years have been found in the Middle East. Domesticated in Neolithic pottery in parts of Turkey chickpea has been found.
Since ancient times, people have chickpea It is believed to increase sperm count and milk, induce menstruation, and even provide medical benefits such as aiding in the treatment of kidney stones.
ChickpeaIt was very popular with the Greeks, Egyptians, and Romans. Explorers as they travel across the oceans chickpea have spread all over the world.
ground chickpeasIt was even used as a substitute for coffee in Europe in 1793. During World War I, chickpeas were also grown in parts of Germany for this purpose. In some parts of the world it is still brewed as a coffee substitute.
Its scientific name is Cicer arietinum. chickpeaIt is a legume belonging to the Fabaceae family. ChickpeaIt is extremely high in protein.
What is the Nutritional Value of Chickpeas?
This legume has an impressive nutrient profile. Provides 28 calories per 46-gram serving. About 67% of these calories are carbohydrates, the rest comes from protein and a small amount of fat.
It also provides a good amount of fiber and protein as well as various vitamins and minerals. The 28-gram serving contains the following nutrients:
Calories: 46
Carbs: 31 grams
Fiber: 2 grams
Protein: 3 grams
Folate: 12% of the RDI
Iron: 4% of the RDI
Phosphorus: 5% of the RDI
Copper: 5% of the RDI
Manganese: 14% of the RDI
What Are the Benefits of Chickpeas?
Suppresses appetite
ChickpeaThe fiber and protein found in Ta helps to keep appetite under control. Protein and fiber are digested slowly, which provides a feeling of satiety. Additionally, protein increases hormone levels in the body that reduce appetite.
Rich in plant-based protein
This beneficial food is a suitable food choice for those who do not eat animal products becauseplant-based protein is the source. A 28-gram serving provides about 3 grams of protein.
The protein in this legume helps feel full and keeps appetite in check. Protein also helps maintain weight control, bone health, and muscle strength.
Some studies chickpeashowed that the quality of the protein in tackles is better than other legumes. This is because it contains almost all essential amino acids except methionine.
Helps to lose weight by providing weight control
Chickpea slimmingya and has several properties that can help you maintain weight.
Firstly, chickpea calories It is very low in density. In other words, it has fewer calories according to the amount of food it contains.Low calorie foods Eaters lose weight compared to those who eat high-calorie foods.
In addition, the protein and fiber in this legume allow to reduce the total number of calories taken per day due to its appetite-reducing effects.
Regularly in a study chickpea those who ate were 53% less likely to be obese and had a lower body mass index than those who did not.
Supports blood sugar control
It has several properties that can help manage blood sugar levels.
First of all, it has a fairly low glycemic index (GI), which is an indicator of how quickly blood sugar rises after eating a food.Low glycemic index foods does not cause blood sugar spikes.
Latter, chickpeais a good source of fiber and protein, both of which are known for their role in blood sugar regulation. Fiber slows carbohydrate absorption; this provides a steady increase in blood sugar levels.
Also, eating protein-rich foods helps maintain healthy blood sugar levels in people with type 2 diabetes.
Various studies have determined that those who eat this legume have a reduced risk of many diseases, including diabetes and heart disease. This is often attributed to its blood sugar lowering effects.
Good for digestive health
Chickpea contentThe benefits of fiber in digestive health have been proven. The fiber in this is mostly soluble, meaning it mixes with water and forms a gel-like substance in the digestive tract.
Soluble fiber helps increase the number of healthy bacteria in the gut and prevents unhealthy bacteria from multiplying. This results in a reduced risk of some digestive conditions, such as irritable bowel syndrome and colon cancer.
Protects against some chronic diseases
It has several properties that can help reduce the risk of some chronic diseases.
Heart disease
ChickpeaIt is a source of many minerals such as magnesium and potassium that are beneficial for heart health. These minerals help prevent high blood pressure, which is an important risk factor for heart disease.
Additionally, the soluble fiber in this legume helps lower triglyceride and "bad" LDL cholesterol levels, which reduces the risk of heart disease.
Cancer
At certain intervals eat chickpeashelps reduce the risk of certain types of cancer.
Eating chickpeaspromotes butyrate production in colon cells. Butyrate is a fatty acid that reduces inflammation and the risk of colon cancer.
It is also a source of saponin, plant compounds that can help prevent the development of some cancers.
ChickpeaWe stated that flour provides blood sugar control. This condition is effective in preventing and managing diabetes.
The fiber and protein in this legume helps prevent blood sugar levels from rising too quickly after eating, which is an important factor in diabetes management.
In addition, its low glycemic index (GI) indicates that it is a suitable food for diabetics, as it is unlikely to cause blood sugar spikes.
Same timemagnesiumIt is a source of several vitamins and minerals, including B vitamins and zinc, that have been found to reduce the risk of type 2 diabetes.
Removes wrinkles
This is an effect of the manganese content in chickpeas, which is known to energize cells and fight free radicals that can cause wrinkles. B vitamins act as fuel for cells.
To clean your face chickpea you can use. chickpea pasteMix it with turmeric and apply the mixture on your face in the morning. Leave it for 15 minutes and then wash it off with cold water. This application also helps reduce age spots and brighten the face.
Prevents hair loss
ChickpeaConsidering that flour is rich in protein, it can prevent hair loss. Thanks to its manganese content, it can strengthen the hair. A deficiency in manganese can cause slow hair growth.
ChickpeaVitamin A and zinc also fight dandruff. 6 tablespoons chickpea You can mix the puree with water and apply it by massaging your scalp. Wait 15 minutes before rinsing as usual.
ChickpeaZinc in tea can also help prevent hair thinning. Copper content can help hair regrow.
Improves eye health
ChickpeaContains beta-carotene, which may improve vision health. It also has zinc, another essential nutrient for vision. It helps transport vitamin A from the liver to the retina.
Zinc may also help prevent the progression of macular degeneration.
Strengthens bones
Chickpea It contains calcium and it is known how important calcium is for bones. Chickpeas also contain magnesium, another mineral that the body uses (along with calcium) to build bones.
ChickpeaOther minerals that improve bone health include manganese, zinc, vitamin K, all of which help maintain bone structure.
It also contains phosphate, which along with calcium greatly contributes to proper bone mineralization. But taking too much phosphorus with too little calcium can cause bone loss.
ChickpeaVitamin K also increases calcium absorption. Low vitamin K levels are often linked to bone fractures.
ChickpeaThe iron and zinc found in the fish are another important nutrient that supports bone and cartilage health.
Benefits of Chickpeas for Pregnant Women
Chickpeacontains the nutrients required during pregnancy, such as fiber, protein, iron and calcium.
Folate is the most important nutrient during pregnancy. It is indispensable for the health of mother and fetus. It also reduces the risk of neural tube defects and low birth weight. Insufficient folate during pregnancy can also put the child at risk for infection and disease at a later point in life.
Chickpea legumes, and research studies at least 4 servings per week chickpea shows that eating may reduce the likelihood of inflammation. It can also significantly improve certain metabolic properties.
ChickpeaOther nutrients like vitamins A, C, and B6, fiber, protein, magnesium, selenium, and iron – all of which also help fight inflammation.
Has an alkalizing effect
Legumes have an alkalizing effect on the body and help balance pH levels by combating high acidity.
ChickpeaNutrient absorption is further enhanced when combined with a healthy source of fat, such as olive oil – as with hummus. In addition chickpeaIt is a good source of three nutrients that help reduce common symptoms associated with PMS: magnesium, manganese, and vitamin B6.
How to Eat Chickpeas?
These legumes can be purchased fresh, dried and canned. Boiled chickpeas, cooking can be consumed. It is versatile and can be used in a variety of dishes. It can also be added to salads, soups and sandwiches.
Known to be a healthy foodhumusmain ingredient of flour chickpeatype.
What are the Harms of Chickpea?
Problems With High Fiber Intake
Chickpea high in fiber. Sudden increased fiber intake can cause stomach upset, gas, diarrhea and bloating. Although it usually goes away within a few hours, it can also cause stomach cramps.
Legume Allergy
Chickpea, is a relative of soybean and therefore can worsen skin allergy. If you have a known legume allergy, be cautious about its consumption. Some symptoms of a legume allergy include nausea, diarrhea, skin itching, hives, headache, and cough.
As a result;
Chickpea It is a very healthy food. It is rich in vitamins, minerals, fiber and protein. These properties provide health benefits ranging from weight management to blood sugar control.
Eating regularly reduces the risk of chronic diseases such as heart disease and cancer.
Harm of chickpeas it causes gas when you eat too much. The solution for this is the night before wet chickpeas and to cook.
