Top 5 Health Benefits of Chickpeas; How It Helps You Lose Weight

Chickpeas are originally cultivated in Mediterranean and Middle East countries, and are a part of the legume family. Chickpeas are also known as garbanzo beans and have become more popular recently. The nutty taste and grainy texture of chickpeas make a superb combination and goes well with the numerous other foods and ingredients. Chickpeas may offer several health benefits as they are a rich source of vitamins, minerals and fiber. Benefits of chickpeas include improving digestion, aiding weight loss and reducing the risk of several diseases. As an added benefit, chickpeas are high in protein and make an excellent alternative for meat in vegetarian and vegan diets.

Also read: 9 Ways To Increase Protein Intake For Weight Loss

Here are some health benefits of chickpeas( garbanzo beans) you should know:

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Reasons Why You Should Add Protein-Rich Chickpeas To Your Plant-Based Diet

Chickpeas are loaded with multiple health benefits. These can be added to your plant-based diet. Here are the benefits of adding chickpeas to your plant-based diet.

Chickpeas Benefits: Know The Multiple Ways You Can Include This Protein-Rich Food In Your Diet

Protein-rich diet: Chickpea belongs to the legume family. It is a powerhouse of nutrients like protein, fibre, magnesium, phosphorus, iron and zinc. Here are all the reasons why you must include chickpeas in your daily diet.

1. Diabetes: Chickpeas are particularly high in soluble fibre which helps to regulate blood sugar levels by optimizing digestion. The Dietary Guidelines for Americans recommends a minimum of 21 to 25 grams of fibre per day for women and 30 to 38 grams per day for men.

Chickpeas help to regulate blood sugar levels
Photo Credit: iStock

2. Bone health: Chickpeas can be beneficial for bone health as they are a rich source of anti-oxidants and vital nutrients like iron, zinc, calcium, phosphate, magnesium and vitamin K . These nutrients contribute to building and maintaining bone mineral density and strength. Though phosphate and calcium are both important in bone structure, the careful balance of the two minerals is essential. Consuming high amounts of phosphorus with little calcium intake can lead to weak bones.

3. Blood pressure: Low sodium diet is essential for maintaining a low blood pressure. Chickpeas are low in sodium. One cup of chickpeas contains around 11 milligrams of sodium. According to the National Health and Nutrition Examination Survey, less than 2 percent of the United States adults meet the daily 4,700-milligram recommendation.

Low sodium diet is important for maintaining a low blood pressure
Photo Credit: iStock

4. Heart health: The high fiber, potassium, vitamin C, and vitamin B-6 content in chickpeas helps to  balance the cholesterol levels in your body and prevents panic attacks, heart attacks and strokes. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby reducing the risk of heart disease.

Also read: Healthy Heart: 7 Tips You Must Follow Every Day For A Healthy Heart

5. Cancer: The mineral selenium which is not present in most fruits and vegetables, can be found in chickpeas. It helps the enzymes of the liver to function properly and detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and decreases tumor growth rates also. High-fiber intake from chickpeas and other legumes like whole grains, fruits, and vegetables can decrease the risk of colorectal cancer.

6. Weight Loss: Garbanzo beans are packed with nutrients, combined with the dietary fiber, and are perfect for people who are trying to lose weight. The fiber in chickpeas helps the body feel full for longer, by interacting with ghrelin. The blend of various nutrients and minerals also keeps the body energized and alert, preventing fatigue and snacking in between the meals. They serve as an important source of proteins and starch needed for the growth and development of the body.

Chickpeas helps you keep full for longer
Photo Credit: iStock

Also read: Top 5 Protein Sources For Vegetarians

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.