Culinary Tales of Chickpeas
Belonging to the legume family, chickpeas are one of the staple foods of North Indians who fondly consume it in combinations with rice, bread, as snacks in curry, or dry (spiced up with a variety of seasonings).
Round shape chickpeas or garbanzo beans are available in varieties of colors such as black, red, or green. A powerhouse of various nutrients, it contains several vital minerals, proteins, fiber, a moderate amount of calories and vitamins.
Because of the high amount of nutrient content, chickpeas are a good source of bone, muscle, and skin health.
For vegetarians, vegan diet followers or those willing to cut down meat consumption, a combination of chickpeas and rice can compensate for the significant amount of protein, iron, selenium, and B vitamins in the diet.
You will be shocked to know that a cup of chickpeas can compensate for one-third of the adult's daily protein needs.
Also, consuming it helps prevent numerous health issues such as diabetes, cancer, cholesterol, indigestion, anemia, and more.
It is also beneficial for heart health, fighting blood pressure issues, weight management, etc.
Listed Below Is The Valuation Of Health Benefits Of Chickpeas Consumption:
1) Helps Control Weight Keeping Check on Your Appetite
Chickpeas are a good source of fiber and protein which are responsible for satiety and fuller feeling. Slowing down the digestion process, fiber and protein work energetically increasing the level of appetite-reducing hormones in the body. This reduces the calorie intake which leads to weight loss.
2) Rich Source of Vegan/ Plant-Based Protein
As a great source of plant-based protein, chickpeas make the best option in the absence of animal products. Containing all the essential amino acids except methionine, it promotes bone health and maintains muscle strength.
3) Helps Control Blood Sugar Level
Chickpeas are a good source of protein and fiber as explained above and hence they play a crucial role in blood sugar regulation. Also, they have a fairly low glycemic index, GI, which is an indicator of how rapidly your blood sugar spikes after eating the food. Food with a low GI is good for blood sugar management.
Due to its blood sugar-lowering effects, chickpeas are highly beneficial for diabetic, heart disease and indigestion benefits
4) Treating Indigestion Issues
Chickpeas are a great source of fiber and hence proven for several digestive benefits. Moreover, the fiber in chickpeas is mostly soluble called raffinose which implies it blends with water and forms a gel-like structure in the digestive tract which helps to loosen the stool consistency and promotes the growth of healthy bacteria in gut reducing overgrowth of unhealthy bacteria. Chickpeas are beneficial in conditions like irritable bowel syndrome and colon cancer.
5) Helps Fight against Chronic Diseases
Chickpeas have several properties that help reduce the risk of several chronic diseases such as heart problems, cancer, and diabetes.
With the help of the production of butyrate in the body, chickpeas reduce inflammation in colon cells which further decreases the risk of colon cancer. Saponins found in chickpeas inhibit tumor growth.
Presence of several B vitamins and minerals lowers the risk of breast and lungs cancer
How to Include Chickpeas in Your Diet?
· Make Hummus
Hummus made primarily with chickpeas a delicious dip garnished with tahini, lemon juice, and garlic.
· Soups and Salads
Toss whole boiled chickpeas onto any salad, soup, or stew. And, there is no need to bread crumbs etc.
· Munchy Snacks
Create your own version of spring roll using chickpeas paste on a baking sheet and roasting them until crispy golden and crunchy. Add seasoning for flavors.
· Vegan Cooking
The liquid from canned chickpeas known as aquafaba is loved by vegans. This liquid has the properties of egg whites, a great substitute for vegans.