- Properties for the health of chickpeas
- 1- Regulates the blood
- 2- Strengthens the bones
- 3- It is a vegetable source of iron
- 4- Prevents breast cancer
- 5- Reduce cholesterol
- 6- Protector of the healthy digestive system
- 7- Ally in weight control and satiety
- 8- Improves inflammation
- 9- Helps to treat leukoderma
- 10- Reduce anemia
- 11- It has innumerable nutrients
- Recipes
- Hummus
- Chickpea balls (falafel)
- Chickpea and polenta burgers
- References
The health benefits of chickpeas are multiple: they regulate blood, strengthen bones, prevent breast cancer, reduce cholesterol and anemia, protect the digestive system and others that I will explain below.
Chickpea is a type of legume that is a rich source of minerals and vitamins. For something, it is considered one of the "superfoods" that is consumed by man. It contains dietary fiber, protein, iron or zinc among other components. Some even argue that it produces serotonin, the happiness hormone.
While in the West it is common food, in the Middle East and part of Asia, especially in India, it is a typical food, with a variety of preparations, such as the famous "hummus". But beyond being one of the oldest legumes cultivated by man (consumed for more than 7,500 years), it is a rich source of nutrients that provide health benefits.
Not everyone knows that chickpea (Cicer arietinum) is a herbaceous plant. It is about 50 cm tall, with white or violet flowers, from which two or three seeds of the species sprout, commercialized throughout the world.
It is a valid alternative for vegetarians given its great contribution in proteins (18-25%) of high biological value, which can proportionally replace the consumption of meat, in people between 10 and 80 years of age, according to a study.
According to the FAO (Food and Agriculture Organization of the United Nations), legumes are rich in proteins, micronutrients, amino acids and vitamins, while they do not contain gluten and help fight anemia and control weight and cholesterol.
The FAO recommends eating chickpeas at least once a week, incorporating them into the regular diet of people who want a healthy diet and a healthy lifestyle.
Properties for the health of chickpeas
1- Regulates the blood
This legume is a carbohydrate and, as such, the body digests it and uses its energy slowly. Within its composition it contains starch, which causes glucose to be consumed slowly by the body, reducing blood sugar, according to American research.
On the other hand, type 1 and type 2 diabetics, who consume diets high in fiber - a component of chickpea - have lower blood glucose levels and can better regulate lipid and insulin levels.
In addition, according to the Dietary Guidelines for Americans, it is suggested to consume 21-25 grams of fiber per day for women and 30-38 grams per day for men, this food being the appropriate one for this purpose.
2- Strengthens the bones
It is surprising that this yellow grain has: iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K, contents that contribute to the construction and maintenance of bone structure, in addition to body strength.
For the formation of the bone matrix, the body requires the minerals manganese, iron and zinc, which play a crucial role in the production and maturation of collagen. According to the notes of Dr. Helen Webberley, this element constitutes around 30% of the protein in the human body, whereas protein is equivalent to 20% of the body's mass.
3- It is a vegetable source of iron
It is known that children, adolescents and vegetarians tend to consume less iron in their diets, which is a nutrient embezzlement for the body.
According to the dietitian, Jill Corleone, RDN, LD, in a statement to the ivestrong.com portal, iron helps to produce red blood cells and some hormones, and is important for cell function and normal growth. "A cup of chickpeas meets more than 25% of a woman's daily iron needs and more than 50% of a man's needs," says the specialist.
However, the iron in chickpeas is non-heme, meaning it is not as easily absorbed as heme iron (found in meat). But Corleone believes absorption can be improved by combining chickpeas with tomato or red pepper soup.
4- Prevents breast cancer
Specialists suggest that chickpeas contain phytoestrogens, which would be a version of the estrogen plant.
According to the English newspaper Daily Mail, there is evidence that they can modulate the production of this hormone, which could decrease the risk of breast cancer, prevent osteoporosis and reduce complications in post-menopausal women.
5- Reduce cholesterol
Other contributions of the inclusion of chickpeas in the diet is that it reduces the amount of low-density lipoprotein (LDL) cholesterol in the blood, which provides better circulation throughout the body, and thus prevents diseases cardiovascular, according to a study of American doctors.
6- Protector of the healthy digestive system
In an article in Medical New Today (MNT), it is stated that another of the properties of chickpea is that, due to its high fiber content, they help prevent constipation and promote the regularity of a healthy digestive system.
To support this idea, the outlet quotes Lindsey Lee, RD, a clinical nutritionist with EatRight by UAB Weight Management Services, who states: “Most of the fiber in chickpeas is insoluble fiber, which is very good for digestive health. People who eat them tend to have better blood sugar regulation. '
7- Ally in weight control and satiety
Feeling full is one of the keys to weight control and chickpeas allow for that. In addition, as mentioned above, dietary fibers also serve in weight management and loss by functioning, according to MNT, as "bulking agents" in the digestive system. These compounds increase satiety and reduce appetite.
Many studies have suggested that increased consumption of plant-based foods such as chickpeas lowers the risk of obesity and overall mortality, promotes healthy skin and hair, increases body energy, and loses weight.
8- Improves inflammation
On the other hand, choline is a nutrient present in chickpeas that contributes to better sleep, better muscle mobility, greater learning and better memory.
Choline, in turn, also helps to maintain the structure of cell membranes, the transmission of nerve impulses, the absorption of fat and reduces chronic inflammation of lumbar injuries or other kinds, it is also associated with vitamins of the B Group.
9- Helps to treat leukoderma
This legume contributes to the treatment of Leucoderma. According to an article in Stylecrace, the following food can be prepared:
-Soak a cup of chickpea with eight grams of triphala churan and water.
-Keep it aside for 24 hours.
-Consume when you see it sprout.
-Repeat this regularly for a few months to reduce white spots due to Leucoderma.
10- Reduce anemia
People who suffer from anemia can consume chickpeas to increase their iron and thus not suffer from falls or have symptoms of lack of sleep or prolonged fatigue.
Therefore, it is also recommended for those who practice a lot of sports and have a great wear of this mineral due to physical activity. On the other hand, they are a great source of potassium, which is why they serve to improve circulation, regulate blood pressure and is recommended for those who suffer from hypertension.
11- It has innumerable nutrients
This legume has a series of nutrients that help the correct functioning of health.
According to the Draxe.com portal, in its article "Chickpeas: Benefits, nutrition & recipes", the chickpea presents an innumerable list of nutrients, calling itself a "superfood". Just one cup of this legume is equivalent to:
- 268 calories
- 12.5 grams of dietary fiber
- 14.5 grams of protein
- 4.2 grams of fat
- 84% manganese
- 71% folate (vitamin B)
- 29% copper
- 28% phosphorus
- 26% iron
- 17% zinc
After soybeans and beans, it is the most consumed legume in the world. It is available in stores in whole grains, either raw or cooked, or as processed flour.
However, according to the Cleveland Clinic, the majority of the population can consume chickpeas, except those allergic to them. Therefore, she recommends that if you have an allergy, talk to your doctor before consuming it.
Recipes
Here are some recipes with chickpeas, taken from the website www.mejorsalud.com:
Hummus
Add a cup of cooked chickpeas, two minced garlic cloves, cumin, olive oil, chopped parsley, salt and the juice of one lemon to a container. Add a little water and blend. When a paste forms it is ready. To serve, add more olive oil and paprika. It is eaten with pitta (or Arabic) bread and is a delicious starter.
Chickpea balls (falafel)
Place a cup of chickpeas in a container and leave them overnight. Cook until it boils. Separately mix an onion, two cloves of garlic, coriander, pepper, cumin and paprika. Pour in the chickpeas and blend with the blender. Leave in the refrigerator for an hour. Take a quantity and form balls, which are fried in vegetable spray.
Chickpea and polenta burgers
Cook the chickpeas and make a puree. Boil water and salt and prepare the polenta. When it's almost done, add the chickpea puree. Add a grated carrot and onion. Let cool and place on a tray for 1 hour. Remove from the mold in the shape of a hamburger and then cook them with a little vegetable oil or in the oven.
References
- Nutritional and functional properties of chickpea (2013), V, G. Aguilar-Raymundo and JF Vélez-Ruiz. Department of Chemical, Food and Environmental Engineering, Universidad de Las Américas Puebla.