Chickpea: Nutrition Facts and Health Benefits

INTRODUCTION:
The chickpea or chick pea (Cicer arietinum) is an annual legume of the family Fabaceae, subfamily Faboideae. Its different types are variously known as gram or Bengal gram, garbanzo or garbanzo bean, or Egyptian pea. Chickpea seeds are high in protein. It is one of the earliest cultivated legumes, and 9500-year-old remains have been found in the Middle East. Chickpea is a key ingredient in hummus and chana masala, and it can be ground into a flour to make falafel. It is also used in salads, soups and stews, curry and other meal products like channa.

Nutrition value:

They contain a moderate amount of calories, providing 46 calories per 1-ounce (28-gram) serving. Approximately 67% of those calories are from carbs, while the rest comes from protein and a small amount of fat The following nutrition information is provided by the USDA for 1 cup (152g) of canned chickpeas that have been drained and rinsed.

Calories: 210
Fat: 3.8g
Sodium: 322mg
Carbohydrates: 35g
Fiber: 9.6g
Sugars: 6g
Protein: 10.7g

Carbohydrate:

Most of the calories in chickpeas come from carbohydrate. There are about 35 grams of carbs in a 1-cup serving. Most of the carbohydrate in chickpeas is fiber and starch, though there is a small amount of naturally occurring sugar in chickpeas.The glycemic load for a 1-cup serving of chickpeas is estimated to be 23.

Fat:

There is a small amount of fat in chickpeas. Most of it is polyunsaturated fat, which is considered to be a healthier form of fat. There are also small amounts of saturated and monounsaturated fat in chickpeas.

Protein:

Chickpeas are a good source of plant-based protein, providing about 11 grams per 1-cup serving. Protein is important in maintaining a healthy immune system. It is also the building block of hair, skin, and nails and is used to help build muscle tissue.

Vitamins and Minerals:

Chickpeas are a good source of vitamin B6 and folate (they provide about 14% of your daily needs of each in a 1-cup serving). You will also get B vitamins thiamin, riboflavin, niacin, and pantothenic acid.

Healthy minerals in chickpeas include manganese, phosphorus, copper, iron, magnesium, and smaller amounts of potassium, selenium, and calcium.

Health benefits :

Lowered cholesterol :

Just 2 cups of chickpeas contain your entire daily value of dietary fiber. Better yet, they pack both soluble and insoluble fiber, the latter of which helps lower LDL cholesterol. One study even found that the chickpeas lowered cholesterol levels even more than other foods with comparable levels of fiber.

Promotes Weight Loss:

Anyone who has gone on a diet knows that hunger pangs can weaken even the strongest willpower. The challenge is to lower your caloric intake without walking around with stomach always on your mind. Enter chickpeas. 1 cup contains just 269 calories, but half your daily value of fiber and 30% of your protein, both of which monitor the insulin that causes your body to store fat. So eat a cup of chickpeas for lunch and you will feel full until dinner. That’s why one study found that participants who snacked on chickpeas reported greater levels of satisfaction and ate less snack food in-between meals.

Skin Protection:

Chickpeas are common in many warm and sunny climates, which is good news for those who eat them. That’s because they act like a natural sunblock, with high levels of a nutrient called manganese. Just one cup of cooked chickpeas contain 85% of your daily value of the mineral, which functions as an antioxidant in skin cells. It also protects against damage from UV light, which decreases rashes.

Immune Booster:

Folk wisdom suggests you reach for the vitamin C when you feel a cold coming on. Researchers are much more skeptical about the efficacy of fighting the common cold. They, however, almost unanimously endorse zinc. Zinc inhibits replication of rhinoviruses, the bugs responsible for cold. Chickpeas contain up to 23% of your daily zinc, as well as 64% of your daily copper requirements.

Digestive Health:

Fiber helps keep your digestive system working. It is the part of plants that doesn’t dissolve. That’s why doctors suggest 40% of your diet come from fiber-rich foods, which definitely includes chickpeas.

Regulates Blood Sugar:
Unfortunately, more and more people struggle with type 2 diabetes. If you are one of the millions of people across the world who need to regulate blood sugar, incorporate legumes like chickpeas into your diet. Doctors recommend starchy legumes and vegetables for their phytochemicals and fiber. Chickpeas digest slowly without spiking blood sugar and lower hemoglobin A1C levels.

Energy Boost:
1 cup of garbanzos contains 64% of your daily copper and 26% of your daily iron. These two minerals work together as a super team to keep you energized. Iron needs copper to blend with red blood cells and stave off anemia. Meanwhile, copper transfers energy from cars to cells and keeps you feeling full for longer.

Build Muscle:
“You can’t get enough protein on a vegetarian diet!” This fiction doesn’t hold ground, as many vegetarian athletes and bodybuilders know. Proteins are made from 20 different amino acids, and its true that not all of them are found in plants. These amino acids provide the building blocks in muscle that allow for contraction. And when your muscle contracts, it grows. 1 cup of chickpeas contains 1/3 of your recommended protein value. So combine them with protein found in nuts, veggies, fish, or animal sources to round out your protein and get strong.

Nervous System Health:
The protein in chickpeas also helps with nervous system health. Protein amino acids affect neurotransmitters in the brain and help them function properly.

Writer: Sudeep Gnyawali (Student, Bsc. Ag IAAS Paklihawa Campus)