The aroma of Amritsari chole simmering on the stove, the irresistible taste of hummus and falafel; these dishes have made their way into both your heart and your diet. Apart from their delicious flavours, did you know that the chickpeas in these meals are packed with nutrients that offer remarkable health benefits?
Chickpeas, also known as garbanzo beans or chole, are a staple in many cuisines across the world. According to the Indian Council of Medical Research (ICMR), chickpeas are rich in proteins, fibre, vitamins, and minerals, making them an essential part of a balanced diet.
Here are a few reasons why you should add these legumes into your regular diet:
Protein: Chickpeas are an excellent plant-based source of protein, which is vital for muscle repair, growth, and body function. The ICMR suggests that 100 grams of chickpeas provide approximately 19 grams of protein. For vegetarians and vegans, chickpeas are an invaluable protein source, helping to meet daily protein requirements without relying on animal products.
Fibre: Loaded with dietary fibre, chickpeas are great for digestive health. They contain both soluble and insoluble fibre, which helps regulate bowel movements, prevent constipation, and promote a healthy gut microbiome. Studies recommend chickpeas as part of a fibre-rich diet, which can also help in managing weight by keeping you fuller for longer.
Heart health: Chickpeas contribute to heart health by helping to lower cholesterol levels. The soluble fibre in chickpeas binds with bile acids in the digestive system, which allows the body to expel more cholesterol. Additionally, chickpeas are low in saturated fats and rich in magnesium and potassium, nutrients that help maintain healthy blood pressure levels and reduce the risk of heart disease.
Blood sugar control: Chickpeas have a low glycemic index (GI), which means they are digested and absorbed slowly, leading to a gradual rise in blood sugar levels. This makes them a perfect food for those managing diabetes or trying to avoid blood sugar spikes. The ICMR highlights that regular consumption of chickpeas can improve insulin sensitivity, contributing to better blood sugar control
Strengthens bones: Chickpeas are packed with essential minerals like calcium, magnesium, and phosphorus, all of which are crucial for maintaining strong bones. Regular intake of chickpeas can help prevent bone-related disorders such as osteoporosis. According to the ICMR, the high levels of these minerals in chickpeas contribute to bone density and overall skeletal health.
Antioxidants: Chickpeas are a great source of antioxidants, including vitamins C and E, and beta-carotene. These antioxidants help neutralise free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases such as cancer. Chickpeas are a part of a preventive diet against various diseases.
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