Benefits of chickpeas, nutritional value, and side effects

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The benefits of chickpeas. One of the main ingredients of oriental gastronomy. It contains many nutrients, such as fiber, protein, and vitamins. This legume can be found in the supermarket as at the market in the form of grains (cooked or raw) or already processed and in the form of flour.

This article invites you to know some properties and the benefits of chickpeas, which can be used in different dishes.

1. Description

Chickpeas is a summer and winter legume plant of the legume family, and its grains are formed in small oval-shaped pods, each of which contains one or two grains. The native origin is the Mediterranean basin, and it is one of the most consumed varieties of legumes in the world.

2. Nutritional value of Chickpeas

Nutritional value per 100 g of Chickpeas:

Nutritional value Chickpeas

3. The main benefits of Chickpeas

Thanks to their fibers, chickpeas help reduce the level of bad cholesterol in the blood while reducing blood pressure and the amount of triglycerides. They can, therefore, reduce the risk of heart attack, heart disease, or cardiovascular events.

On the other hand, its components are excellent for intestinal health because they increase the size of the stool. So, if you are prone to diarrhea, there is no better solution than a plate of chickpeas to stabilize and strengthen your intestines. They also help prevent and treat hemorrhoids.

4. The other benefits of chickpeas

4.1 Benefit of Chickpeas for cholesterol

Chickpeas and other grains, in general, are foods rich in fiber. The amount of one cup of chickpeas contains a large amount of fiber up to 12.5 grams. These fibers, especially the water-soluble type, reduce the absorption of cholesterol into the blood stream, thereby reducing its level.

4.2 Benefits of chickpeas for the digestive system

Chickpeas are a rich source of dietary fiber, which can improve the health of the digestive system.

Thanks to the high fiber content, chickpeas can help you maintain your digestive system because dietary fiber helps reduce stools and makes them easier to pass.

4.3 Benefits of chickpeas for anemia

People with anemia can consume chickpeas to increase their iron intake. It is one of the main components of this legume. They are also recommended for those who do a lot of sport and suffer from a lack of this mineral due to physical activity.

4.4 Benefits of chickpeas for diabetes

Diabetics can consume chickpeas and enjoy their benefits. In fact, they provide a lot of zinc and allow the body to assimilate and store insulin. Chickpeas work to reduce the high level of glucose in the blood.

4.5 Benefits of chickpeas for heart diseases

Some scientific researches conducted on chickpeas have shown that people exposed to heart disease and who have eaten chickpeas; their overall cholesterol and harmful cholesterol levels have been reduced by about 5%.

4.6 Benefits of chickpeas for infections

Infection is the body’s way to protect itself from injury or illness; however, sometimes, the infection can persist for too long. This is called a chronic infection, and it has been linked to many serious health problems.

Chickpeas are full of healthy ingredients that may help fight chronic infections.

Especially when consumed with olive oil, which is rich in powerful antioxidants that have anti-inflammatory benefits.

In particular, virgin olive, which contains antioxidants, is believed to have anti-inflammatory properties similar to the common anti-inflammatory drugs.

Moreover, many studies have shown that eating a diet rich in legumes, such as chickpeas, reduces the symptoms of hepatitis.

4.7 Benefits of chickpeas for weight loss

Chickpeas are a rich source of fiber and protein, which may promote weight loss and help you maintain healthy body weight.

Studies have shown that people who eat chickpeas regularly are less likely to be obese; they also have a lower body mass index, and their waist size is smaller than people who don’t regularly consume chickpeas.

4.8 Benefits of chickpeas for pregnancy

The chickpeas are a source of acid folic (or vitamin B9); thus, chickpeas are perfect for pregnant or breastfeeding women.

4.9 Benefits of chickpeas for diet

Chickpeas are rich in vegetable protein, which makes them an excellent choice for people on a vegetarian diet. Consuming enough protein is essential for optimal growth and recovery.

Besides, chickpeas contain a wide range of vitamins and minerals such as vitamin B, iron, folate, and phosphorous, all of which are important for vegetarians, which they may not get enough of in their diet.

4.10 Benefits of chickpeas for the skin

Chickpeas have very important benefits for the skin:

  • It helps to get rid of freckles.
  • It is used in the production of many creams that are used for the skin, especially those used to reduce the appearance of wrinkles.
  • Chickpeas absorb excess oil into the skin, making the skin looks clear and radiant.
  • It helps to relax tight facial muscles.
  • It prevents redness and swelling of the face, especially in the aging stage.
  • Chickpeas are antiseptic and soothing for sensitive skin.
  • It is used as a product to exfoliate and remove dead skin.

Related: The cactus oil, the perfect ally of all beauties

5. The side effect of chickpeas

Despite of the benefits of chickpeas, they are not ideal for everyone, and they may have some side effects; namely:

– It contains complex sugars called galactanate, and the body cannot digest it because it lacks the enzyme that works on it. As a result, some people can develop troublesome symptoms when eating chickpeas, including gases and intestinal disorders. So, it is worth it for people who have problems when eating any type of Legumes, to get chickpeas into their diet slowly and gradually, to help their bodies get used to it.

– Eating chickpeas may cause a specific allergy, which contributes to inflammation (irritation) of the skin and causes itching of the body.

– Eating some foods, such as beans, fruits, and vegetables, can increase the chance of developing abdominal pain, and gases usually accompanied by flatulence, so you should go to the doctor in this case.

6. Some simple recipes with chickpeas

To benefit from the large amount of nutrients that chickpeas provide, try the following recipes.

6.1 Hummus

The best known oriental recipe based on chickpeas.

In a bowl, add a cup of cooked chickpeas, two chopped cloves of garlic, cumin, olive oil, chopped parsley, salt, and one lemon juice.

Add a little water and start pounding. When a dough starts to form, it’s ready!

To serve, add a little more olive oil and pepper. This preparation is eaten with pan pitta. It is a delicious starter that can also be used as an aperitif.

6.2 Chickpeas salad

Soak the chickpeas overnight in a bowl of cold water. The next day, drain them, rinse them and cook them for around 30 minutes in steam. After cooking, let them cool down before removing the skins by pinching them one by one between your fingers.

In a bowl, prepare the dressing by combining the Harissa sauce, oil, vinegar, paprika, cumin, salt, and pepper. In another bowl, combine the chickpeas, finely chopped onion, parsley, and drizzle with the dressing. Mix everything and let marinate for one hour before serving.

Originally published on Live Positively.