Chickpeas (Kabuli chana)

Chickpeas also known as garbanzo beans belong to the legume family. Chickpeas have been grown for thousands of years in Middle Eastern countries. These are a rich source of protein, vitamin, minerals, and fiber. Its high protein, nutty taste and grainy texture make it an excellent replacement of meat for vegetarians. Nutritional facts of chickpeas per servings (28 grams):

Calories	46
Carbs	8 grams
Fiber	2 grams
Protein	3 grams
Folate	12% of RDI
Iron	4% of RDI
Phosphorus	5% of RDI
Copper	5% of RDI
Manganese	14% of RDI

The protein and fiber present in chickpeas keeps your appetite under control and the protein present in it also reduces the appetite hormone, causing less intake of food. Chickpeas are a great source of plant protein, making it an appropriate choice for vegetarians. Protein is also known for its role in weight control, bone health, and maintaining muscle strength. The calorie density of chickpea is low. In addition, with low calorie, chickpeas are high in protein and fiber which may promote weight management by lowering the appetite and less calorie intake at meals. Chickpeas have a low glycemic index and also they are rich in fiber and protein. These properties of chickpeas make it beneficial for blood sugar regulation.

Chickpeas are loaded with fiber, so are good for digestive health. The soluble fiber present in chickpeas may help increase the number of healthy bacteria in the gut and prevent the overgrowth of unhealthy bacteria. This can lead to reduced risk of some digestive conditions, such as irritable bowel syndrome and colon cancer. Chickpeas are a great source of potassium and magnesium, which provide potential benefits for a healthy heart. The soluble fiber present in chickpeas is also shown to help lower the triglycerides level. Including chickpeas in a regular diet may reduce the risk of some types of cancer.

Health benefits of Chickpeas:

High in fiber: Chickpeas are a good source of dietary fiber, which can help regulate digestion and lower cholesterol levels.
Rich in plant-based protein: Chickpeas are a good source of plant-based protein, which can help support muscle growth and repair.
Supports heart health: Chickpeas are a good source of antioxidants, such as vitamin C and manganese, which can help reduce the risk of heart disease.
Helps regulate blood sugar levels: Chickpeas are a low glycemic index food, which means they can help regulate blood sugar levels and reduce the risk of type 2 diabetes.
Supports healthy digestion: Chickpeas are a good source of prebiotic fiber, which can help support the growth of healthy gut bacteria.
Supports weight management: Chickpeas are low in fat and high in fiber, making them a good food choice for those looking to manage their weight.
Supports bone health: Chickpeas are a good source of calcium, magnesium, and phosphorus, which are important for maintaining strong bones.

In conclusion, chickpeas are a nutritious and delicious food that can be enjoyed as part of a healthy and balanced diet. Whether roasted, mashed, or added to a salad, chickpeas offer numerous health benefits and are a versatile food choice.

Downsides of Chickpeas:

Gastrointestinal discomfort: Chickpeas contain oligosaccharides, which can cause gas, bloating, and other digestive symptoms in some people. Soaking and cooking chickpeas properly can help reduce these symptoms.
Antinutrient content: Chickpeas contain antinutrients, such as phytates and lectins, which can interfere with the absorption of some nutrients. Soaking and cooking chickpeas properly can help reduce these antinutrient levels.
High carbohydrate content: While complex carbohydrates can provide a sustained source of energy, eating too many can lead to weight gain and increased blood sugar levels.
Contamination risk: Chickpeas can be contaminated with harmful substances, such as mold or bacteria, if not stored or prepared properly. It's important to cook chickpeas thoroughly and store them properly to reduce the risk of contamination.

In conclusion, while chickpeas can be a healthy and nutritious food, it's important to eat them in moderation and prepare them properly to reduce the potential downsides. As with any food, it's best to enjoy chickpeas as part of a balanced diet.