A 1-ounce (28-gram) serving provides the following nutrients :
- Calories: 46
- Carbs: 8 grams
- Fiber: 2 grams
- Protein: 3 grams
- Folate: 12% of the RDI
- Iron: 4% of the RDI
- Phosphorus: 5% of the RDI
- Copper: 5% of the RDI
- Manganese: 14% of the RDI
2. Help Keep Your Appetite Under Control
The protein and fiber in chickpeas may help keep your appetite under control. Protein and fiber work synergistically to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in the body, In fact, the filling effects of the protein and fiber in chickpeas may automatically lower your calorie intake throughout the day and at meals.
3. Rich in Plant-Based Protein
Chickpeas are a great source of plant-based protein, making them an appropriate food choice for those who do not eat animal products.
The protein in chickpeas may help promote fullness and keep your appetite under control. Protein is also known for its role in weight control, bone health and maintaining muscle strength. Some studies have suggested that the quality of the protein in chickpeas is better than that of other types of legumes. That’s because chickpeas contain almost all the essential amino acids, except for methionine.
For this reason, they are not a complete source of protein. To make sure you get all the amino acids in your diet, it’s important to pair chickpeas with another protein source, such as whole grains, to make up for the deficit .
Chickpeas are an excellent source of protein, which has a variety of health benefits, ranging from weight management to bone health. They are a great choice for individuals who avoid animal products.
4. Support Blood Sugar Control
Chickpeas have several properties that may help manage your blood sugar levels. First, they have a fairly low glycemic index (GI), which is a marker of how rapidly your blood sugar rises after eating a food. Diets including many low-GI foods have been shown to promote blood sugar management ,Second, chickpeas are a good source of fiber and protein, which are both known for their role in blood sugar regulation. This is because fiber slows carb absorption, which promotes a steady rise in blood sugar levels, rather than a spike. Also, eating protein-rich foods may help maintain healthy blood sugar levels in individuals with type 2 diabetes
Chickpeas have a low GI and are also a great source of fiber and protein, all properties that support healthy blood sugar control.
5. Protect Against Certain Chronic Diseases
Chickpeas have several characteristics that may help reduce the risk of several chronic diseases.
Chickpeas are a great source of several minerals, such as magnesium and potassium, which have been studied for their potential to boost heart health, It may help prevent high blood pressure, which is a major risk factor for heart disease.
Additionally, the soluble fiber in chickpeas has been shown to help reduce triglyceride and “bad” LDL cholesterol levels, which may increase heart disease risk when elevated
Including chickpeas in your diet on a regular basis may help reduce your risk of certain types of cancer.
First, eating chickpeas may promote the body’s production of butyrate, a fatty acid that has been studied for its potential to reduce inflammation in colon cells, possibly decreasing the risk of colon cancer
Furthermore, chickpeas are a source of saponins, which are plant compounds that may help prevent the development of certain cancers. Saponins have also been studied for their role in inhibiting tumor growth.
Chickpeas also contain several vitamins and minerals that may lower your risk of cancer, including B vitamins, which may be responsible for reducing the risk of breast and lung cancer
Chickpeas have a few properties known to support blood sugar control, and thus may help prevent and manage diabetes.
The fiber and protein in chickpeas help prevent your blood sugar levels from rising too quickly after eating, which is an important factor in diabetes management.
Additionally, their low glycemic index (GI) makes them appropriate for those with diabetes, as they are unlikely to lead to blood sugar spikes.
They’re also a source of several vitamins and minerals that have been found to reduce the risk of type 2 diabetes, including magnesium, B vitamins and zinc.