Chickpeas: Nutrition Facts and Health Benefits

Chickpeas: Nutrition Facts and Health Benefits


In fact, chickpeas are a famouse type of legumes.

Commonly, people also call chickpeas by some other names such as bengal gram or garbanzo bean.

Not only are chickpeas delicious but they also famous for many health supporting effects.

In this article, readers will be provided with nutrition facts and health benefits of chickpeas.

Nutrition Facts

Chickpeas: Nutrition Facts

Chickpeas are small in size and has pale-brown color (1).

First appeared 7000 years ago, chickpeas are said to be the oldest legume.

In fact, there are nearly 90 spicies of chickpea.

Most of them give strong impression thanks to their nutritional profile.

Serving as main ingredient in hummus, chickpeas become essential part in many religious culinary cultures.

Nutritionally, chickpeas are excellent house of many essential nutrients.

This fact is a good explanation for numerous benefits of chickpeas.

To specify, chickpeas contain a huge amount of protein, fiber and iron.

Also, they are packed with magnesium, phosphorous and folate.

A wide range of antioxidants also contribute a lot to benefits of chickpeas (2).

Bottom line: Chickpeas are popular part of daily diet in many countries. Health benefits of chickpeas are attributed to abundant source of nutrients.

Health Benefits of Chickpeas

Facts have shown that chickpeas can deliver an extensive diversity of health benefits.

Following are top typical health benefits of chickpeas.

1. Protein Booster

One mechanism behind benefits of chickpeas is its ability to boost protein.

In fact, chickpeas are high in protein.

Obviously, protein is important for healthy growth and development in people.

Also, it is good for healing process throughout the body system.

Therefore, they become an ideal choice for vegetarians who always pay attention to daily nutritional diet.

However, it is important to remember that chickpeas do not server as “complete” proteins.

Therefore, you should not use chickpeas as the only source of protein (3).

Bottom line: Chickpeas can be a reliable source of protein which can support people’s general development.

2. Chronic Diseases

Another benefits of chickpeas include its good impacts on chronic diseases.

As mentioned before, chickpeas have valuable source of antioxidants.

Polyphenols, phytonutrients and beta-carotene are telling examples of antioxidants in chickpeas.

In reality, these substances can neutralize oxidative stress – main factor which trigger many chronic diseases.

Specifically, powerful antioxidants will identify free radicals and keep them in check (4).

Therefore, they will limit the appearance of cancer, heart diseases, macular degeneration, etc.

Bottom line: Chickpeas are good for the condition of many chronic diseases thanks to its packing with certain antioxidants.

3. Digestion

Chickpeas: Digestion Improvement

The massive benefits of chickpeas make it a promising food for proper digestion.

It is clear that a good digestive functioning indicate a good general health.

Therefore, it is important to keep gastrointestinal system in good state.

Interestingly, high content of fiber in chickpeas may effectively add bulk to stool and smooth bowel movement (5).
As a result, chickpea intake can reduce discomforts from inflammation, cramping, constipation, etc.

Besides, fiber in chickpeas can guarantee  the proper absorption of nutrients inside your body system.

4. Diabetes

One of the most outstanding benefits of chickpeas is diabetic regulation.

Nowadays, diabetes is a common health issue which cause troubles to many people.

In fact, stable blood sugar levels is important for diabetic patients.

According to scientific evidence, chickpeas may keep blood sugar levels in check (6).

This effect is attributed to the appearance of soluble fiber in chickpeas.

Thus, thanks to chickpea consumption, people may manage to control the development of diabetes inside their body system.

Bottom line: Loading with soluble fiber, chickpeas may be beneficial for diabetic condition in people.

5. Weight Loss

Another area which allows benefits of chickpeas to shine is weight loss process.

In fact, the perfect combination of fiber and many important nutrients in chickpeas can support weight loss (7).

To be more detailed, fiber can suppress apetite and make people feel fuller.

On the other hand, various nutrients can provide enough energy for people to work and study.

All of these facts make chickpeas an ideal choice for losing weight.

6. Bone System

When it comes to benefits of chickpeas, many people mention to bone health improvement.

The dense concentration of minerals in chickpeas may effectively enhance the connection between joints and bone (8).

Scientific research have all proved good effects of copper, magnesium, phosphorous, iron on bone health.

Luckily, chickpeas are packed with all of these minerals.

That’s explain why people with osteoporosis should add more chickpeas into their diet.

7. Genetic Defects

In general, folate is a type of vitamin B which is really beneficial for the health of women (9).

In fact, folate deficiency may seriously lead to neural tube defects.

More than this, it can trigger many problems for the health of unborn babies.

Therefore, pregnant women should always provide themselves with enough folate.

Luckily, the amount of folate in chickpea can help people consume enough recommended amount of folate.

8. Heart Health

There are 2 ways which chickpeas can support heart health.

Firstly, high fiber volume in chickpeas will regulate cholesterol levels inside the body.

As a result, chickpeas can prevent the overgrowth of atherosclerosis.

Secondly, omega-3 fatty acids in chickpeas may lower inflammatory levels and protect heart from damage.

Bottom line: Chickpeas are good food for heart health thanks to their loading with fiber and omega-3 fatty acids.

Take Home Message

In addition to above benefits of chickpeas, this food can also help us with many other problems.

Generally, almost all people can well tolerate chickpeas.

However, in some cases, chickpea consumption can be dangerous.

For example, chickpeas may produce a substance called purines.

This element can turn into uric acid which is not good for kidney health and gout condition.

Therefore, anyone with kidney stones, gall stones or gut should not eat chickpeas.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Chickpeas: Nutrition Facts and Health Benefits
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