Benefits of eating chickpeas

Written By The HealthMeth Team - Updated On Friday, January 22, 2021 7:00 PM

Chickpeas

Chickpea also called Garbanzo Beans, is one of the plants that belong to the legume family, along with black beans, Lima beans, peanuts and other legumes. Chickpeas appeared in Turkey in 3500 BC, and it also appeared. In France in 6790 BC, and it is currently cultivated in more than fifty countries around the world, India is the most productive, and there are two main types of chickpeas, namely: chickpeas of a type called Kabuli; It is characterized by its large spherical size and light color, and it is most common in the United States, while the other type of chickpea is the one known as Desi; It is smaller in size, has a dark color, and an irregular shape, and it is widely found and used in both India and the Middle East. [1]


It should be noted that it is possible to get fresh, unpeeled green chickpeas. Or what is known as the carrier in the market sometimes. [1] Chickpeas are also widely available in canned and dried form. Dried chickpeas are usually kept in an airtight container and placed in a cool, dark place. Canned chickpeas can also be stored in cupboards and used before their expiration date. In addition, chickpea flour can be used in some food recipes, and this flour is characterized by containing half the carbohydrates present in wheat flour, and rich in fiber. [2] The benefits of chickpeas can be obtained when consumed in any of its various forms, and its benefits will be mentioned in this article.


The benefits of chickpeas according to the strength of the scientific evidence

Its content of nutrients

Chickpeas is a source of many useful nutrients, as it is a rich source of fiber, carbohydrates, proteins, vitamin B group, some minerals, and others, which we mention in detail as follows: [1]

  • Folate: or what is also known as vitamin B9 , also known as folic acid , which is a necessary vitamin for the production of red blood cells, and the genetic material that in turn plays an important role in controlling the transmission of traits in heredity, and directing the cell to perform its daily functions, and folic acid also helps the growth of tissues, Increase appetite, and promote the formation of digestive juices. [3]
  • Iron: Iron is the main component in the formation of the hemoglobin protein , which transports oxygen from the lungs to various tissues, and it is also included in the formation of the myoglobin protein responsible for muscle metabolism and connective tissue health, and iron also has an important role in both nervous and physical development, cell functions, and formation Certain hormones. [4]
  • WP: The phosphorus minerals available in abundance in the body, because of its importance in many body functions, such as: waste disposal through the kidneys, and the restoration of tissues and cells and to help grow and maintain, maintain bone health and strength, and energy production in the body and regulate their consumption and storage, as well as To help him do the following: [5]
    • Support the construction of strong teeth.
    • Production of nucleic acids, DNA and RNA.
    • Regulating the body's use of vitamins, such as: B vitamins, vitamin D, and minerals such as iodine, magnesium and zinc.
    • Maintain a regular heartbeat.
    • Facilitate nerve conduction.
    • Helping muscle contraction, and reducing pain after exercising.
  • Monounsaturated and polyunsaturated fatty acids: These acids, which include Linoleic acid and Oleic acid, are healthy fats that are usually in the liquid state at room temperature, and they perform many functions in the body Such as: improving cholesterol levels , reducing inflammation, and stabilizing the heartbeat. [6]
  • Chemicals plant: such as: sterols carotenoids, and Alaezovlavon. [7] It is explained as follows:
    • Sterols: Vegetable sterols are found in high amounts in vegetable oils, nuts, and seeds, and may contribute to lowering blood cholesterol, but more studies are still needed on their effect on reducing the risk of heart disease and heart attacks. [8]
    • Carotenoids: They are natural pigments produced by many plants, [9] and are believed to contribute to reducing the risk of many diseases. Such as eye diseases, and some types of cancers, according to a review from Tufts University published in 2002. [10]
    • Isoflavones: a class of phytoestrogens that are found abundantly in soybeans and its products, [11] and according to a review published in Inflammopharmacology in 2008, these substances may help reduce the risk of developing age-related diseases such as cardiovascular diseases. Osteoporosis , some types of hormone-dependent cancers, and loss of cognitive function. [12]


Benefits possess strong scientific evidence

  • Reducing the risk of developing type 2 diabetes: Chickpeas contain dietary fiber that will contribute to improving the levels of fat and sugar in the blood, and it also contains the mineral magnesium, [13] whose consumption is related according to a holistic analysis from Soochow University General Publication. 2011, and was conducted on 13 studies with a sample of 536,318 people, to reduce the risk of developing type 2 diabetes . [14]
For more information about the benefits and harms of chickpeas for diabetics, you can read the article on the benefits of chickpeas for diabetics .
  • Reducing blood pressure: Chickpeas can be consumed as part of the hypertension diet, as it is one of the healthy and available options, and it is worth noting that the hypertension diet, or the so-called Dietary Approaches to Stop Hypertension, is a diet to reduce the risk of developing high disease Blood pressure or to help improve blood pressure levels, by reducing the consumption of sodium, and eating various foods rich in nutrients that contribute to lowering blood pressure. [15] A review published in the American Journal of Hypertension in 2014 showed that 554 people suffer from some of them. High blood pressure, and their daily ration of legumes, including chickpeas, was increased for a period of 10 weeks, and their systolic blood pressure decreased significantly. [16]
  • Reducing Inflammation: Several studies have shown that adding legumes to the daily diet contributes to reducing indicators of inflammation. A study published in Acta Poloniae Pharmaceutica in 2012 showed that the methanol extract of chickpeas of the quality of Desi and Kabuli may have a reducing effect of inflammation and clotting. [17] Some additives to chickpeas, such as: olive oil, may help reduce the risk of chronic inflammation, and sesame seeds also contribute to reducing the two indicators whose elevation is linked to arthritis, namely: C-reactive protein and interleukin-6, because they have antioxidant properties that reduce Turn off infections. [18]


Benefits have less strong scientific evidence

  • Contribution to weight control: the caloric content of chickpeas decreases, and a comprehensive analysis published in the journal Nutrients in 2016 showed that eating foods low in calories increased the ability to control and stabilize weight in obese people, [19] as shown in another review published in the journal Nutrients In 2016, people who eat chickpeas regularly were 53% less likely to develop obesity than others, [20] and the high protein and fiber content in chickpeas may help control weight. By reducing the level of appetite, a study published in the Journal of Food Science and Technology in 2016 showed that the consumption of chickpeas by women who do not suffer from any health problem may help control their weight by reducing their appetite and the amount of food they eat. [21] [22]
For more information on the benefits of chickpeas for weight, you can read the article on the benefits of chickpeas for diet .
  • Promote digestive health: chickpeas contain a high amount of fiber, which may contribute to supporting the health of the digestive system, in addition to helping to nourish the beneficial bacteria in the intestine, as one of the studies conducted at the University of Saskatchewan in 2010 showed that adding 200 grams of canned chickpeas To the daily diet for three weeks, it enhances intestinal health by contributing to stimulating the sexual activity of a beneficial bacterium found in the digestive system called Faecalibacterium prausnitzii, in addition to increasing its ability to produce butyrate Beneficial for nourishing colon cells, health and other benefits, as it was observed to increase the reproduction of another type of bacteria, which is Bifidobacterium and decrease the growth of pathogenic bacteria, such as: Clostridium histolyticum, and the level of its attack on the body. [23][18]
Most of the fibers in chickpeas are water-soluble fibers that form a gel in the digestive system, and thus they can help increase the number of good bacteria and reduce the risk of pathogen growth, which leads to lowering the risk of some digestive problems. Such as: irritable bowel syndrome and colon cancer, in addition to helping the body excrete waste more efficiently. [22]
  • Lowering cholesterol levels: Although there is not a lot of research and studies that show the effect of eating chickpeas on the levels of fats in the body, there is some evidence that shows its role in helping to reduce levels of total and bad cholesterol in a simple way, [24] as possible. The fiber in chickpeas can reduce the total cholesterol and bad cholesterol in the body, which reduces the risk of heart disease. [25] A 2007 study from the University of Tasmania conducted on 47 people showed that eating a diet fortified with chickpeas for 5 weeks reduced the total cholesterol in the body by 3.9%, and the bad cholesterol level by 4.6%, compared to a diet fortified with wheat. [26]Another study from the University of Tasmania in 2007 showed similar results and suggested that this could be due to the difference between the two diets in the amount of macronutrient intake [27]
  • Reducing the risk of colon cancer: chickpeas contain selenium and beta-carotene Which affects as antioxidants and contributes to reducing free radicals. The Office of Dietary Supplements, known for short as ODS, stated that selenium may reduce the risk of cancer , [28] and the fiber in chickpeas also contributes to reducing Colorectal cancer risk, [29] where an observational observational study from Queen's University in Belfast published in 2015 showed that increased consumption of dietary fiber reduces the risk of colon and rectal cancer, [30]A review published in Nutrients in 2016 stated that chickpea helps to boost the production of butyrate in the human body, a short-chain fatty acid that reduces cell proliferation and stimulates apoptosis. This may reduce the risk of colon and rectal cancer, and chickpeas contain many other compounds, such as: lycopene, saponins, and a substance called Biochanin, to reduce the risk of certain types of cancer. [31]
  • Reducing the risk of osteoporosis: Chickpeas contain iron, calcium, and other nutrients that support the structure and strength of bones in the body, which may reduce the risk of osteoporosis. [29] A preliminary study was published in Acta Pharmacologica Sinica in 2013, and performed on female mice with ovarian excision, who were given isoflavones extracted from chickpea sprouts for five weeks It was noted that it may reduce menopausal symptoms and osteoporosis caused by a decrease in the level of the hormone estrogen in the body. [32]
  • Promote mental health: The choline content of chickpeas contributes to supporting brain and nervous system functions , as it affects mood, memory, and learning, as well as muscle control and metabolism, [29] according to an observational, observational study from Boston University in 2011, it was found that increased choline consumption improves cognitive performance. [33]


The nutritional value of chickpeas

The following table shows the nutrients available in 100 grams of cooked and unsalted chickpeas: [34]

The food component Nutritional value
water 60.21 milliliters
Calories 164 calories
Protein 8.86 grams
Fats 2.59 grams
Carbohydrates 27.42 grams
Dietary fiber 7.6 grams
Calcium 49 milligrams
Iron 2.89 milligrams
magnesium 48 milligrams
Phosphorous 168 milligrams
Potassium 291 milligrams
Sodium 7 milligrams
Zinc 1.53 milligrams
Copper 0.352 milligrams
Manganese 1.03 milligrams
Selenium 3.7 micrograms
vitamin C 1.3 milligrams
Vitamin B1 0.116 milligrams
Vitamin B2 0.063 milligrams
Vitamin B3 0.526 milligrams
Vitamin B5 0.286 milligrams
Vitamin B6 0.139 milligram
Folate 172 micrograms
Choline 42.8 mg
Vitamin A 27 IU
Vitamin E. 0.35 mg
Vitamin K. 4 micrograms


Warning about eating chickpeas

Eating chickpeas can cause some unwanted side effects for many people, and we mention the following caveats:

  • Allergies: People with soy allergy may suffer from an allergic reaction also when eating other legumes, such as: peanuts, beans , lentils, chickpeas, and licorice, and the severity of allergic symptoms varies from person to person, including the following: [35]
    • Nausea, vomiting, and diarrhea.
    • Abdominal pain.
    • Dizziness
    • Fainting.
    • Itching.
    • Urticaria (hives)
    • Atopic dermatitis or eczema.
    • Tingling or swelling of the lips, throat or tongue.
    • Shortness of breath.
    • Anaphylaxis
    • Wheezing.
  • The negative effect of saponins: Saponins is a chemical substance found naturally in all types of legumes, and it causes a foam called aquafaba to appear in the liquid of canned chickpeas when opened, and although it is a non-toxic substance to humans, and it may be useful, but more is still needed. Studies on its effect, as it may cause some health problems for animals, such as stomach upset and diarrhea. [25]
  • The negative impact of bisphenol A in canned chickpeas: Bisphenol A is a synthetic chemical that is found in the inner coating of food containers, although this substance is considered safe in a low quantity, such as available in cans, according to the Food and Drug Administration Known for short as the FDA, but it may harm health. A study from the University of Gdansk in 2015 showed that this substance could leach into food and cause many health problems, such as: lack of fertility, metabolic disorders, breast cancer, prostate, [36] and from It is worth noting that it is advisable to search for canned chickpeas or cans that are generally free of BPA by reading the nutritional information label, and the cans should be washed well when opened with water to get rid of any stuck residue from it. [25]
  • Its negative effect on people with irritable bowel syndrome: legumes such as beans, chickpeas, lentils , soybeans and peas contain a type of carbohydrate that is difficult to digest, namely FODMAP which leads to its exposure to fermentation from intestinal bacteria, and this causes gases, (37 ] Consuming foods containing FODMAPs may cause other side effects in some people, such as: [38]
    • Abdominal pain.
    • Flatulence
    • diarrhea.
    • Pains.


Common questions about the benefits of chickpeas

Does chickpeas contribute to weight gain?

As mentioned previously, eating chickpeas may be beneficial for promoting weight loss due to its rich fiber content, [39] However, chickpeas with tahini is one of the recommended snacks to add to the diet for weight gain, as it is recommended to increase the intake of foods rich in protein and healthy carbohydrates to gain weight. [40]

For more information about chickpeas and its relationship to weight gain, you can read the article on the benefits of chickpeas for weight gain .

What are the benefits of chickpeas for pregnant women

Chickpeas, like other legumes, contain folate, which is one of the important nutrients for the health of the pregnant woman, especially during the first months of pregnancy, as the deficiency of this element may increase the risk of the fetus developing neurological defects and other health problems. [41]

For more information, you can read the article Benefits of chickpeas for pregnant women .


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