Maybe you’re looking for the health benefits of chickpeas, if so you’ve come to the right place. We will explain a little about chickpeas and what are the health benefits of consuming chickpeas. Chickpeas are a form of legume that are rich in health benefits. These are nuts from the Middle East, but are now popular all over the world as one of the healthiest foods for the body.
In the Middle East, it has existed for a long time even before Christ. According to letsgoforhealthylive.com, it is stated that chickpeas have existed in the Middle East since 2500 years BC. Beans are now available in many forms such as ground chickpeas, ground chickpeas, and others. Now for those of you who want to consume chickpeas or what are called garbanzo beans, you can get them easily because these chickpeas are available in many variants or shapes as we mentioned above.
Chickpeas are a healthy food with a rough texture, this is a food that is suitable to be added in many other types of food. The nutritional content in chickpeas causes these nuts to provide many health benefits. Among the benefits are lowering the risk of cancer, controlling weight, not only that but beans are also a source of vegetable protein.
Below is the nutritional value of chickpeas, and later we will include what are the health benefits of chickpeas, hopefully it will increase our knowledge of chickpeas.
Chickpeas Nutritional Value
To know the health benefits of chickpeas, it is very important for us to know how the nutritional value is. Here we will see how the nutritional value of 28 grams of chickpeas.
For 28 grams of chickpeas contains 46 calories of calories, and for one cup of chickpeas contains 270 calories of calories. This amount comes mostly from carbohydrates and the rest is protein and fat. Although a lot of calories, but this food is also rich in other nutrients that are good for health.
One cup of chickpeas also contains 40% of the daily fiber, 70% of folate, and 22% of the daily requirement of iron. It also includes foods with a low glycemic index so it is not dangerous for diabetics. A low glycemic index is a food that when digested does not immediately produce large amounts of sugar, but this food is digested slowly so it is safe in sugar production.
Nutrition for 28 grams of chickpeas:
- 101 calories,
- 17 grams of carbohydrates,
- 1.5 grams of fat,
- 7.9 grams of fiber,
- 4.8 grams of protein.
that’s a glimpse of the nutritional content of this healthy food, hopefully it will increase our knowledge about nutrition. Here we see what are the health benefits of chickpeas that can be obtained by consuming food regularly.
Amazing Health Benefits of Chickpeas
1. Good for bone health
One of the benefits of chickpeas is that it provides protection against bone loss. Porous bones are common and become common in the elderly because of their age. However, actually by maintaining good bone health we can prevent bone loss even though we are old.
One of the foods that contain calcium is chickpeas, so it can be a substitute for milk. Not only calcium, but chickpeas also contain phosphorus and iron. It all depends on bone health.
2. Lowers blood sugar levels
If you eat a lot of sweet foods and don’t control your diet. So, one of the diseases that can occur is diabetes or excess sugar in the blood. It’s a disease that can’t be cured, but it can be controlled at any time.
For diabetics, controlling the food they eat is an obligation to stay healthy. If not, then the risk is very big and can even be life threatening. The health benefits of chickpeas are controlling blood sugar. These foods (chickpeas) include foods with a low glycemic index) and include foods that are rich in fiber which is good for health.
3. Benefits of chickpeas for cholesterol
Chickpeas are high-fiber foods, this is thought to be the reason why these foods are good at eliminating bad fats in the body or bad cholesterol. There is a study that revealed that many participants used to consume chickpeas on a regular basis, and as a result they experienced a significant decrease in bad cholesterol compared to people who did not consume chickpeas regularly or did not consume it at all.
So, the high fiber in this food is an agent in lowering bad cholesterol levels in the body.
4. Chickpeas health benefits for heart
In maintaining heart health, beans contain B vitamins, selenium, fiber, iron, and contain lots of magnesium. And is the main ingredient that can lower cholesterol, because one of the causes of heart disease is cholesterol, so it is also good for heart health. This is because when LDL (bad cholesterol) decreases, the heart will be healthy and function properly.
5. Chickpeas improve blood pressure
Someone who has the potential to have high blood pressure, he must consume lots of fiber, potassium-containing foods such as chickpeas. Potassium has benefits, and one of them is to stabilize blood flow so that high pressure does not occur.
See more: List of Tasty and Healthy Foods for Low Blood Sufferers
For adults, potassium is needed every day is 4700 mg. For a size of 164 grams of chickpeas you can get as much as 474 mg of potassium. So, one of the health benefits of chickpeas is preventing high blood pressure.
However, for those of you who consume canned chickpeas, you should pay attention to the amount of sodium. Usually, canned food has added a lot of spices and seasonings so that the sodium content can increase. For those of you who buy canned chickpeas, take products with sodium below 2300. You need to know that excess sodium can cause heart problems, including high blood pressure.
6. Reduces the risk of cancer
The content of beta-carotene in chickpeas is good as a food to reduce the risk of cancer. Beta-carotene is a good antioxidant to fight free radicals and fight various toxins in the body.
Cancer is a disease that occurs when oxidative stress occurs in the body (in cells) so that cells grow abnormally. These are cancer cells, and they can be prevented by increasing antioxidant-rich foods. A cup of chickpeas contains 6.1 mcg of the antioxidant selenium. It is great for fighting free radicals from our body.
7. Good for mental
The next health benefit of chickpeas is for mental health. These are foods rich in choline and are considered to be good for improving mental health. One cup of chickpeas contains 69.7 mg of choline. Choline is an important compound for intelligence, nerves and is good for improving mood, memory, and good for the body’s metabolism.
How much choline do we have daily? Every day we are advised to consume as much as 400 to 550 mg of kolen every day.
8. As a source of iron
Iron is an important mineral in forming more red blood cells. It’s as dates fruit that provides many iron. Its function is to maintain the function of the body’s organs. The bad effect of iron deficiency is that the body becomes weak and cannot function properly.
Red blood cells work in circulating nutrients throughout the body, and including the brain so that it functions properly. If red blood cells are lacking, then a person will experience anemia or pale, lethargic and powerless.
More: 10 Health Benefits of Kale (The Most Nutrient-Dense Foods on The Planet)
9. Maintain ideal body weight
For those of you who want to maintain ideal body weight or want to lose weight. Then, chickpeas are a good choice for you. This food is rich in fiber and rich in various nutrients in it which are good in terms of weight management.
The cause is rich in fiber, when consuming chickpeas, you will feel full quickly and this will last a long time so you don’t want to snack again or don’t want to increase the portion of food.
More: Average Weight and Height for a 13-Year-Old Boy and Girl
10. Chickpeas benefits good for digestive health
Fiber is an important nutrient for maintaining digestive health. If digestion is healthy, the body will be healthy. But if your digestion is disturbed, the health of other organs will also be not good. Maximum absorption of nutrients is through a healthy digestive system, if the intestine as a digestive tool is damaged, then the nutrients will not be digested properly and absorbed by the body optimally.
Also see: Black Tea Benefits for Health and Side Effects
So, it is very important to maintain digestive health so that the body has good overall health.