Five Compelling Reasons To Include Chickpeas In Your Diet Plan
Chickpeas belong to the legume family. They might have become really popular over the past few years, but chickpeas have been abundantly available in the countries in the Middle East for more than a thousand years. What makes the garbanzo beans (another name for chickpeas) so popular as a food item?
They are known for their nutty flavor as well as a grain-like texture, which makes them a good ingredient in several dishes. Chickpeas have high levels of protein are laden with minerals, vitamins, and fiber. They offer plenty of health benefits and help in weight loss too. Below listed are five compelling reasons you should include chickpeas in your diet plan.
Loaded With Nutrients
The nutrition profile of chickpeas is quite impressive, to say the least. They provide 48 calories for every 1-ounce serving. Aside from that, you get 8 grams of carbs, 3 grams of protein, 2 grams of fiber, iron (4% of RDI), copper (5% of RDI), phosphorus (5% of RDI), and manganese (14% of RDI) for every 1-ounce serving.
Keeps The Appetite In Check
Chickpeas are considered effective in keeping the appetite in check owing to the presence of protein and fiber in them. Protein and fiber work in tandem with each other to decelerate the process of digestion and that brings in fullness. Additionally, protein is also known to accentuate the levels of hormones that reduce appetite.
According to a study, people who consumed 104 grams of chickpeas daily for a duration of 12 weeks, felt fuller and hadn’t much of an inclination to consume junk food. This was in stark contrast to when they didn’t have chickpeas in their diet. Through detailed research is necessary to conclude that chickpeas help in controlling your appetite, you must add them to your diet to infer whether you are experiencing fullness or not.
Abundance Of Plant-Based Protein
Chickpeas are abundant with plant-based protein. Here, it can be an ideal choice for those who are vegans. You get 3 grams of protein from an ounce of serving. This amount is comparable to what you get from lentils and black beans. The protein available in chickpeas keeps you full, thus keeping a check on your appetite.
Protein has another role to play. It helps in weight control, keeps your bones healthy, and plays a key role in maintaining the strength of the muscles. If some studies are to be believed, the quality of protein available in chickpeas is of better quality than that found in other members of the legume family. Chickpeas are also known to contain a maximum of the essential amino acids, excluding methionine.
Chickpeas are popular for their properties that help in weight management. The calorie density of chickpeas is quite low. This implies that you get lesser calories in comparison to the number of nutrients you obtain from chickpeas. Low-calorie food items help you lose weight and maintain it in the later stages as compared to when you consume foods with high calories.
Fiber and protein promote fullness, and therefore, the appetite stays under control. People who have chickpeas in their diet have a 53% fewer chance to be overweight. Also, they boast of a lower BMI or body mass index. With that being said, more studies are needed to be done to establish the fact that chickpeas help in weight loss as well as weight management. Nonetheless, they are absolutely healthy for you and can be an integral part of your daily diet.
Controls Blood Sugar
There are plenty of properties present in chickpeas that help you keep your blood sugar levels under control. Chickpeas boast of a low GI or glycemic index. Foods that have low GI help in keeping the blood sugar levels under check. Moreover, fiber and protein have major roles to play in regulating blood sugar.
Taking a 12-week experiment into account, 45 people who consumed 728 grams of garbanzo beans every week recorded a reduction in the levels of insulin while fasting. Chickpeas also reduce the risk of diseases such as diabetes as well as heart disease.
Chickpeas are undoubtedly healthy for you. They are quite affordable and you can buy them from any grocery store. Incorporate them into your diet and notice the difference. They are an excellent choice for those who don’t consume animal products.
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