5 Benefits of Chickpeas

The name chickpea comes from the Latin word cicer, referring to the plant family of legumes, Fabaceae. It is also known by its popular Spanish-derived name, the garbanzo bean. Kidney beans, black beans, lima beans, and peanuts are other familiar foods found in this particular legume family. These plants produce edible seeds, called pulses, that have high nutritional value. Two main varieties of chickpeas are the larger round light-colored Kabuli-type, common in the United States, and the smaller dark irregularly shaped Desi-type often used in India and the Middle East.

Chickpeas appear in early recordings in Turkey about 3500 BCE and in France 6790 BCE. While they have become more mainstream in recent years, they have been grown and used in Middle Eastern Countries for centuries. They are perfect combination of nutty and grain, this legume is an excellent addition to many a recipe and they boast some power-packed benefits:

Packed to the Brim with Nutrients

Chickpeas contain a moderate amount of calories as well as several vitamins and minerals. They are also an excellent source of fibre and protein. Not only delicious but good for you too!

A 28-gram (about a handful) serving provides:

• Calories: 46
• Carbs: 8 grams
• Fibre: 2 grams
• Protein: 3 grams ^[1]

Get your Protein on!

Chickpeas are an excellent source of protein. With a variety of health benefits, ranging from weight management to bone health, it’s a no brainer that they can be a replacement for animal products. A 28-gram serving provides about 3 grams of protein. Similar to the protein content found in foods such as black beans and lentils.^[2]

Aids in Blood Sugar Control

Not only are chickpeas great source of fibre and protein, they also a low GI food. All these properties are needed to support healthy blood sugar control. One study found that 45 individuals who consumed 728 grams of chickpeas a week had a noticeable reduction in their insulin levels – a key indicator in blood sugar control.^[3]

Manage your Weight

Yes, that is right! Chickpeas may help manage weight loss as they are low in calories and the fibre helps keep you fuller for longer. Studies have proven that a low-calorie diet is more than likely an aid in weight loss.^[4].They also assist in weight management due to their appetite lowering effects.^[5] Thus, making them the perfect snack as well as a healthy food to add to your diet.

 

 

REFERENCES:

[1] (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Nutrition Facts & Calories, 2020)

[2] (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Nutrition Facts & Calories, 2020)

[3] (Pittaway, Robertson and Ball, 2008)

[4] (Stelmach-Mardas et al., 2016)

[5] (Zafar and Kabir, 2016)