Heart of the Pulses | What are chickpeas and are they healthy? How to eat healthy, live longer

Chickpeas are legumes and a great source of nutrition. Chickpeas may not be the first thing that comes to mind when versatile foods emerge in a conversation.

Cleveland Clinic Nutritionist Patricia Bridget Lane, RDN, LD / N explains why chickpeas are so good for you and the specific health benefits they offer.

What are chickpeas?

Chickpea: You may find them labeled as garbanzos (which they are called in the United States and Spain), or Grams and Chana in recipes from the Indian subcontinent. Call them anything-Chickpea (Cicer arietinum), galvanzo beans or Bengalgram, annuals of the pea family (Fabaceae). Chickpea is actually one of the earliest cultivated vegetables in history, derived from a fruitful plant that grows into a few pods. However, chickpeas are considered to be both vegetables and protein due to their high nutritional value. Some people even think of them as superfoods. Foods with a low glycemic index help stabilize blood sugar and insulin levels, are suitable for diabetics, and are ideal for weight management.

Chickpea nutrition information: The Cleveland Clinic, according to the United States Department of Agriculture’s Food Data Central, states that a glass of chickpeas says:

• 269 ​​calories
• 14.5 grams (g) of protein
• Fat 4.25g
• Carbohydrate 44.9g
• Dietary fiber 12.5g
• Calcium 80.4 mg (mg)
• 4.74 mg of iron
• Magnesium 78.7mg
• Potassium 276mg
• Sodium 11.5mg

Why chickpeas check all boxes for health:
Chickpeas are known as complete proteins because they contain all nine essential amino acids that help our body function properly. “Chickpeas are also an excellent source of non-animal protein,” Lane adds. “They are great for vegetarians and vegans.”

Benefits of chickpeas:
“Superfoods” chickpeas are packed with punch when it comes to nutrition.

Helps with weight management: Chickpeas are rich in dietary fiber. In fact, one cup of serving is “about half the recommended daily fiber intake for an adult,” says Lane. This promotes a feeling of fullness (in other words, it helps to make you feel full longer) and avoids overeating.

Fighting constipation: Chickpeas are very high in fiber and can help prevent constipation. This has the additional bonus of keeping your gastrointestinal (intestinal) health at its best.

Promote cardiovascular health: Chickpeas are naturally very low in sodium and free of cholesterol. They are also an excellent source of polyunsaturated fats. Polyunsaturated fats specifically help control (and lower) cholesterol levels, reducing the risk of developing heart disease.

Helps control blood sugar levels: Chickpeas have a low glycemic index, which means they are foods that do not cause blood sugar spikes. They help stabilize blood sugar and insulin levels, are suitable for people with diabetes and are ideal for weight management.

A great alternative for people with gluten hypersensitivity: Chickpeas are naturally gluten-free. This makes it an ideal choice for people with celiac disease.

The best recipe for chickpeas:

Chickpeas are a very versatile material. Use it whole, crush it to make falafel or vegetable burgers, or grind it into a creamy consistency with hummus or side dishes. It is also a health food. According to BBC Good Food, three tablespoons are needed to count as one of the five chickpeas a day, 100g contains 7g of protein, and is rich in a plant hormone called isoflavones. Here’s a healthy recipe for using chickpeas:

Spicy roasted chickpeas.
Smoky sauteed spinach and chickpeas.
Tomato soup with chickpeas and lentils.
Black bean hummus.
Flour-free chocolate chip cookies.

Disclaimer: The tips and suggestions contained in the article are for general information purposes only and should not be construed as professional medical advice. If you have specific questions about your health care, be sure to talk to your doctor or your healthcare provider.