When discussing varied meals, chickpeas may not be the first thing that springs to mind. However, these plant-based meals carry a nutritious punch and may be used to both flavours and bulk up delectable sweets. Patricia Bridget Lane, RDN, LD/N, a registered dietitian, discusses why chickpeas are so healthy and the unique health advantages they give.
What exactly are chickpeas?
The chickpeas, commonly known as the garbanzo bean, is categorised as a legume. They are one of the first cultivated vegetables in history, according to Lane, and they grow in pods of two to three. Chickpeas are considered both a vegetable and a protein due to their high nutritional value. Some even believe them to be a superfood.
Nutritional facts for chickpeas
GoodData Central of the United States Department of Agriculture reports that one cup of chickpeas contains:
- 269 calories
- 14.5 g (14.5 g) of protein
- 4.2 grammes of fat
- 44.9 g of carbs
- 12.5 grammes of total fibre
- 80,4 milligrammes (mg) of calcium are contained in 100 grammes (g) of calcium
- 4.74 milligrammes of iron
- 78.7 mg of magnesium
- 276 milligrammes of potassium
- 11.5 milligrammes of sodium
What makes chickpeas so nutritious?
Chickpeas are a complete protein because they include all nine essential amino acids, which are necessary for the healthy functioning of our bodies. Lane adds, “Chickpeas are also a wonderful source of non-animal protein.” They are perfect for vegans and vegetarians.
Additionally, chickpeas are rich in vitamins and minerals. These include choline, which aids in the proper functioning of the brain and neurological system, as well as folate, magnesium, potassium, and iron. Additionally, chickpeas are rich in vitamins A, E, and C. “Therefore, they enjoy an abundance of health advantages,” Lane explains. These little peas are nutritionally dense.
Advantages of chickpeas
As a result of their high nutritious content, chickpeas give various health advantages, including:
Promote weight management
Chickpeas have a lot of fibre. According to Lane, the one-cup portion provides “about almost half of the necessary daily fibre intake for adults.” This improves satiety (i.e., it helps you feel full longer), so preventing overeating. She adds, “This may benefit those who are attempting to reduce weight or maintain their weight.”
Avoiding constipation
Due to their high fibre content, chickpeas also aid in preventing constipation, which has the additional benefit of promoting optimal gastrointestinal (gut) health.
Maintain cardiovascular health
Chickpeas naturally have an extremely little salt and no cholesterol. In addition, they are a rich source of polyunsaturated fats. Particularly, polyunsaturated fats assist in lower cholesterol levels, which in turn reduces the chance of developing heart disease.
Help regulate blood sugar
Low on the glycemic index, chickpeas are a meal that will not cause your blood sugar to surge. “This is an excellent dish to include if you have difficulties controlling your blood sugar,” explains Lane. Or, if a person has diabetes, they may assist regulate blood sugar.
Serve as an excellent alternative for those with gluten intolerance.
Celiac disease patients develop a sensitivity to gluten, which may make dietary decisions challenging. However, chickpeas are an excellent alternative since they are inherently gluten-free.
Are chickpea pasta and flour as nutritious as chickpeas?
In contrast to other foods, chickpeas provide health advantages regardless of how they are consumed since the nutrients in the legume are always accessible, which means they can be used by the body.
“You can eat chickpeas as they are, straight from the can or bag if you simply want to cook them,” explains Lane. “They may be added to a salad cold. They may be blended into hummus. The manner in which they are consumed has no effect on their nutritional composition.”
Similar adaptability applies to chickpea pasta and chickpea flour. Both choices are healthier than normal pasta produced from white flour, and each preparation has health advantages. “For instance, a pasta-lover may switch to garbanzo bean pasta to assist regulate their blood sugar,” recommends Lane. “Someone who uses chickpea flour in a baked good may be accommodating the gluten-free preferences of a person with celiac illness. They have a health benefit.”
Are chickpeas always good for you?
As prefabricated goods may include a number of additives, Lane cautions that you should always check the ingredient list. She states, “The more natural the hummus, the healthier it will be for our bodies.” “As a matter of thumb, if you can’t pronounce the components, there’s usually a problem,” I always remark.
Despite the ease with which hummus may be prepared — its essential components are chickpeas, olive oil, and tahini (a paste produced from sesame seeds) — various varieties may be flavoured with chocolate. This may introduce extra components and lower the nutritional value, observes Lane. She explains, “You could think, ‘Well, this is healthier than eating ice cream or bringing chocolate mousse to a party.'” Which it might be, but we want to be careful to read the carbohydrate count and check for added sugar in the serving size. If there are 10 grammes of carbohydrates, 8 grammes should not be added sugar. You should strive for less than 50 per cent added sugar per gramme of total carbohydrates.”
In addition to carbs and serving size, Lane suggests checking the quantity of fat in a certain chickpea-based cuisine, notably the amount of saturated and trans fat. “Make sure there is none of it or very small amounts,” she recommends.
The finest chickpea recipes.
Chickpeas are a fantastic basis for savoury meals and may also be used as a replacement in sweet dishes. These are some healthy chickpea recipes:
- Chickpeas roasted with spices.
- Smoky Spinach and Chickpeas Sauté.
- Tomato-based soup with chickpeas and lentils.
- Hummus made with Black Beans
- Flourless cookies with chocolate chips.
Despite being rich in vitamins and minerals, chickpeas lack vitamin D. This may be found in fortified milk or orange juice, fatty fish, liver, and egg yolks. “Just because chickpeas are healthy for us does not imply that we should limit our consumption of other food categories,” Lane adds. “For instance, we must get vitamin D elsewhere. It is essential to constantly have a balanced, well-rounded diet.”
Indeed, according to Lane, the recommended weekly dose of 1.5 cups of beans is sufficient. If a person is transitioning to a plant-based diet, they may swap chickpeas for their meal’s protein. However, you should not overuse it. You should not consume several cups of chickpeas daily. Don’t forget moderation, and constantly maintain dietary diversity.”