Garbanzo beans, or chickpeas, have been grown and consumed in Middle Eastern countries for thousands of years. Their nutty flavor and gritty texture complement a wide variety of dishes and seasonings. Chickpeas, which are high in vitamins, minerals, and fiber, may help you lose weight, improve digestion, and lower your risk of disease. Furthermore, this bean is high in protein and can be used as a meat substitute in a variety of vegetarian and vegan meals.
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Rich in vitamins and minerals
Dry chana has a nutrient profile that is second to none. They have modest calorie content, at 269 calories per cup (164 grams). Carbohydrates account for roughly 67 percent of these calories, with protein and fat accounting for the remainder. Chickpeas also contain a good quantity of fiber and protein, as well as a variety of vitamins and minerals. Cooked chickpeas in a 1-cup (164-gram) serving to provide.
This may keep you feeling full
Dry chana provides protein and fiber, which may help you control your hunger. Protein and fiber work together to promote fullness by slowing digestion. Furthermore, protein may raise your body’s levels of appetite-suppressing hormones. The filling properties of chickpeas’ protein and fiber may naturally reduce your calorie intake. They ate 1.25 cups (200 grams) of chickpeas before one of the meals, then 2 pieces of white bread before the other. When compared to the white bread lunch, they had a significant decrease in hunger and calorie consumption following the chickpea dinner. Another small study discovered that those who ate pretzels and chickpea-based hummus for an afternoon snack had a 70% decrease in hunger.
Chickpeas are a wonderful source of plant-based protein, making them a great alternative to meat or animal products for vegetarians and vegans. A 1-cup (164-gram) portion has roughly 14.5 grams of protein, which is comparable to black beans and lentils. Dry chana protein may aid in promoting fullness and controlling your appetite. Protein is also renowned for its weight-loss, bone-health, and muscle-strengthening properties. Chickpea protein appears to be of higher quality than that of other legumes, according to several research. Chickpeas, except methionine, contain all of the necessary amino acids.
Assist you in maintaining your weight
Because chickpeas are filling, they may help with weight loss. Dry chana protein and fiber may suppress your appetite, lowering your calorie consumption at meals. In one study, people who ate chickpeas daily were 53 percent less likely than those who didn’t consume chickpeas to have a BMI over 30 and a smaller waist circumference. While BMI is still a popular health statistic, keep in mind that it has limitations. However, another study found that people who ate at least 1 serving of legumes per day, such as chickpeas, lost 25% more weight than those who didn’t. Although these findings are encouraging, additional human research is required.
Help with blood sugar control
Dry chana can help you manage your blood sugar in a variety of ways. For starters, they have a low glycemic index (GI), which is a measure of how quickly your blood sugar rises after you eat anything. Blood sugar control has been proven to be improved by eating a diet rich in low GI foods. Fiber inhibits glucose absorption, resulting in a gradual rise in blood sugar levels rather than a surge. Protein-rich diets may also aid in the maintenance of normal blood sugar levels. When compared to eating 2 pieces of white bread, consuming 1.25 cups (200 grams) of chickpeas inhibited post-meal increases in blood sugar levels by up to 36%.
Helps with digestion
Dry chana is high insured and has various digestive health benefits. Chickpea fiber is mainly soluble, which means it combines with water in the digestive track to form a gel-like material. Soluble fiber may aid in the formation of beneficial bacteria in your stomach while also preventing the expansion of harmful bacteria. Some digestive illnesses, such as irritable bowel syndrome (IBS) and colon cancer, maybe less likely as a result of this. Chickpeas may also aid digestive health by increasing the frequency, ease, and consistency of bowel movements, according to one study.
Chickpeas aren’t just an important component of hummus or a tasty addition to chili. They’re also high in vitamins, minerals, fiber, and protein, making them a nutritious choice. These features may help you manage your weight, blood sugar, and brain health while lowering your risk of chronic diseases like heart disease and cancer. Try roasting chickpeas as a snack or tossing them into a salad to begin started.
Author Bio :
Alisha is a marketing manager at Shopgulab. She specializes in Social Media Marketing and Branding of the company.