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Belonging to the family of kidney beans and peanuts, chickpeas or garbanzo beans are a staple plant-based food that is included in vegetarian and vegan cooking. When paired with vegetables or whole grains, they make for a nutritious supplement to meat or fish, while also being versatile enough to be used across a variety of recipes. Studies suggest that the high-fibre legume is rich in phytic acid, tannins, folate and sterols – which are beneficial to the everyday functioning and well-being for a number of reasons. This also makes them a reliable dietary source that can be eaten on a regular basis for six key reasons.
Fibre Powerhouse
For anyone looking to diversify their protein intake, a cup of cooked chickpeas contains about 15 grams of protein. Their high-fibre content has been known to promote digestive health, regulate bowel movements and help to control blood sugar levels. The nutrients in chickpeas are also said to contribute to various bodily functions like red blood cell production, bone health, and metabolism.
Heart Health
Nutrients like potassium and magnesium, which support heart health by helping to regulate blood pressure and reduce the risk of cardiovascular disease are present in significant quantities in chickpeas. Adding them to bulk up stews and curries that also have vegetables, can be an ideal meal when paired with rice and good fats like ghee or coconut milk.
Blood Sugar Regulation
The combination of protein and fibre in chickpeas can aid in stabilizing blood sugar levels, making them an excellent choice for those with diabetes or those seeking to manage blood sugar. The gluten-free option that also produces aquafaba, is a good source of protein that adds texture and taste to recipes which use them in vegan cooking. Consuming chickpea flour in the form of omelettes or pancakes for breakfast is a great way to include this in your diet.
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Weight Management
While it is known that chickpeas are fibre and protein-rich, thus contributing to feelings of fullness and satiety, they are ideal to consume as a light snack or in salads to potentially aid in weight management, by reducing overall calorie intake. Research also points out that the consumption of pulses, including chickpeas, has been linked to reduced waist circumference, and risk of obesity.
Environmental Impact
What we eat has a direct impact on our surroundings, thus invariably affecting our health for the better or for worse. Since chickpeas have a lower environmental footprint compared to some animal-based protein sources, they are a relatively better sustainable choice for your diet. Irrespective of whether you choose to not follow a vegetarian or vegan lifestyle, swapping your animal proteins with chickpeas once or twice a week can make a difference.
Strong Bones
Once chickpeas have been soaked and rinsed thoroughly to get rid of the phytates, they become a great source of calcium and magnesium, which helps in maintaining bone health. In addition to this, by consuming chickpeas women also stand to prevent the onset of weak bones that result in various ailments like arthritis or osteoporosis. Swap your deep-fried snacks for roasted or baked chickpeas, that you can enjoy with a cup of tea in the evenings.
