Chickpea’ also known as Garbanzo beans have a delicious nut like taste and buttery texture. Chickpeas are part of the Fabaceae family, which is the Botanical name of a large group of plants commonly known as legumes. They are edible pulses that may be used in salads and stews. They can be modifies and used in many various forms.
They come in a variety of colors, such as black, green, or red, although the typical garbanzo bean is light brown. Chickpeas or garbanzo beans are an important source of nutrition, with trace minerals, fiber and protein.
Chickpeas are an excellent source of magnesium, iron phosphorus and fibre. It is also rich in vitamin B9 or folate, essential for the multiplication and renewal of cells. Its nutritional density makes it one of the most valuable dry vegetables available.
Chickpeas are one of the healthiest food sources of dietary fiber. They provide carbohydrates for people sensitive to insulin and those suffering from diabetes. Chickpeas are low in fat content and contain both the soluble and insoluble fiber, which helps in reducing both total and LDL cholesterol.
Chick peas are rich in folate and protein content. Folate is a soluble B vitamin, which is present naturally in food items and reduces the risk of colorectal cancer in people. Vegetarians can mix chickpeas with rice or whole grains to get wholesome amount of proteins in their regular diet. The folate content also helps in lowering the level of the amino acid, ‘homocysteine’ in the body.
Chickpeas are also rich in calcium and are considered by experts as equal to yogurt and milk in providing calcium to the body. The insoluble fiber content in chickpeas also helps in increasing the stool bulk, which in turn prevents constipation and other disorders of the digestive tract, including the irritable bowel syndrome.
Chickpeas increase the energy level of the body by refilling your iron stores. It is very beneficial, especially for women undergoing menstruation who are more at risk of iron deficiency. Chickpeas are a good substitute for other iron suppliers like red meat, because they are low on calories unlike other food items that supply iron.
Chickpeas contain phytochemicals, known as saponins, which can act like antioxidants. Regular consumption of chickpeas helps in reducing the risk of breast cancer in women and also protects them against osteoporosis. It also reduces the hot flushes in post menopausal women.
100 g of chickpeas contains:
Proteins: 8.9 g
Carbohydrates: 18.7 g
Fat: 2.5 g
Fibers: 8.6 g
Iron; 2.8 mg
This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Protein and Copper, and a very good source of Folate, Manganese, magnesium, potassium and vitamin B9.
Health tips for Chickpea
As healthy as the garbanzo bean is, like all things, eat chickpeas in moderation. They contain both purines and oxalates, two compounds that can become harmful in high quantities, particularly for people with kidney or gall bladder problems.
If you are planning to lose weight, switching on to chickpeas due to their high protein and fiber content help in controlling hunger. Salads with chickpeas as the main ingredient are a good option for a person looking for weight loss. Such salads are tasty and help you to feel full for a longer duration.
See more information on calories and nutrition of Chickpea (Garbanzo Beans), Raw.Author Information