Chickpeas, also called garbanzo beans or kabuli chana, belong to the legume family, which includes a variety of beans, peanuts, soybeans and lentils. As a legume, chickpeas are considered both a vegetable and protein food, helping you hit two important food groups at once. These nutty beans are rich in a number of important nutrients that keep you well including protein, vitamins and minerals and they provide fibre too. Keep reading to know the top benefits of consuming chick peas:
Like other beans, Chickpeas, are rich in both soluble and insoluble dietary fibre. Soluble fibre forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fibre not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders.
Regular consumption of garbanzo beans cleanses bad cholesterol, lowers cholesterol levels and triglycerides. These beans are your heart’s friend. The unique combination of antioxidants in chickpeas supports blood vessels’ walls and blood. The Alpha-linolenic acid (ALA) and omega-3 fatty acids together reduce the risk of coronary heart disease and cardiovascular risks.
Chickpeas are low on the glycaemic index – good for prevention and regulation of blood sugar levels. Fibre and protein help maintain the flow of food in to the digestive tract. It also prevents breaking of food too quickly or slowly. This healthy rate releases sugar from the food and stabilizes its digestive impact on our blood sugar. Chickpeas are highly recommended for diabetics and insulin resistants.
RICH IN PROTEIN
Eating chickpeas provides you with a vegetarian-friendly source of protein, with each cup of cooked garbanzo beans containing 15 grams. Your body breaks down this protein into amino acids, and then uses them to maintain the health of your body’s tissues.
The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength. Though phosphate and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization.
RICH IN CHOLINE
Choline is a very important and versatile nutrient in chickpeas that help with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
RICH IN MANGANESE
Garbanzos are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defences. Just one cup of garbanzo beans supplies 84.5% of the daily value for this mineral.
Selenium is a mineral that is not present in most fruits and vegetables, but can be found in chickpeas. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumour growth rates. Chickpeas also contain foliate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA. Saponins, which are phytochemicals present in chickpeas, prevent cancer cells from multiplying and spreading throughout the body.