Health Benefits of Chickpeas

1) Helps in Weight Management

Chickpeas are filled with dietary fibers which help in reducing food cravings and increase satiety (a feeling of fullness) and reduce appetite. Thus, it helps in making people feel fuller for longer duration and directly lowers total calorie intake.

2) Improves Blood Pressure

Chickpeas maintain a low-sodium (salt) intake which is essential for maintaining low blood pressure.

3) Help Diabetic People

Chickpeas are high in fiber which helps type 1 diabetes sufferers to lower their blood glucose levels.

Also, people who are type 2 diabetes sufferers as higher fiber intake will improve blood sugar, lipid, and insulin levels.

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4) Reduces Cholesterol and Maintains Heart Health

As chickpeas are rich in fiber, potassium, vitamin C, and vitamin B-6 content all support heart health. All of these and especially fiber helps in lowering the “bad” cholesterol and therefore decrease the risk of heart disease.

5) Improves Bone Health

Chickpeas contain calcium, phosphate, iron, zinc, manganese, magnesium, and vitamin K; all of these help in building and maintaining bone strength and structure.

Phosphate and calcium should be in the same amount so that there is proper bone mineralization. Plus consumption of too much phosphorus with too little calcium intake might lead to bone loss.

Iron and zinc – Produces collagen

Vitamin K – improves calcium absorption, reduces urinary excretion of calcium, and also avoids bone fracture.

6) Prevent Cancer

Chickpeas also contain folate, which helps in synthesizing and repairing DNA and therefore prevents the cancer cells from multiplying and spreading throughout the body.

Selenium is found in chickpeas helps the liver to improve functionality and detoxify cancer-causing compounds from the body. It also prevents inflammation and lowers tumor growth rates.

Vitamin C acts as a powerful antioxidant that helps in protecting cells against free radical damage.

High-fiber intakes such as chickpeas and other legumes avoid colorectal cancer.

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7) Improves Digestion 

Due to the presence of high fiber content, chickpeas help to prevent constipation and maintain a healthy digestive tract.

8) Reduces Inflammation and other Benefits

Choline present in chickpeas maintains the cellular membrane structure which helps in the absorption of fat and therefore soothes chronic inflammation. Choline present in chickpeas also helps in improving sleep, good muscle movement, memory, and learning ability.

Risks of eating Chickpeas

1) Legumes contain oligosaccharides (Galatians) which are complex sugars which cannot be digested by the body due to which chickpeas have been known to cause some people intestinal gas and discomfort

Solution – To remove these oligosaccharides, you can soak chickpeas in water for 8 to 10 hours before cooking. Now, drain the soaked water and cook it by adding fresh new water. This will eliminate some of the digestive issues.

2) Chickpeas and Potassium

High-potassium foods such as chickpeas should be consumed in moderation while taking beta-blockers medications which are usually prescribed for heart disease as it can cause potassium levels to increase in the blood. It also increases the risk of kidney damage or improper functionality of kidneys. The damaged kidneys are not able to filter excess potassium from the blood which can be dangerous.