What are chickpeas good for? Benefits and Properties

Chickpeas belong to the legume family and are a fairly complete food, since their nutrients are very helpful for people who are physically active, and it also works for those who want to have a healthy and balanced diet. These stand out from the rest of the legumes for having a higher percentage of carbohydrate similar to cereals.

Chickpeas serve as a source of carbohydrates and proteins, they also contain fiber that helps lower blood cholesterol and reduce the increase in blood glucose.

They also serve as a source of vitamins of which the B complex stands out, such as folic acid, vitamin B3, B1 and B2, all of which are necessary for the correct production of energy by favoring the metabolization of carbohydrates.

Chickpeas properties.

• Chickpeas stand out for being an excellent source of carbohydrates since their absorption is slow, and this produces a progressive assimilation of glucose. This prevents the imbalance in the measure of sugars and produces a constant energy.

• It is a very protein food, and at the same time, with very little saturated fat and high fiber content, which is why it benefits in terms of bad cholesterol control and helps protect cardiovascular diseases.

• Its high fiber content is beneficial for intestinal circulation and helps the absorption of carbohydrates to be slow. Which contributes to reducing the probability of suffering from intestinal diseases.

• Chickpeas have several minerals, such as: phosphorus, magnesium and iron and it is especially rich in vitamins B1, B2, B6, B9, C, E and folic acid and help to strengthen the body.

• Their iron content makes them ideal for those who suffer from anemia.

Chickpeas benefits:

Chickpea is a food that can be consumed by any type of person, but sometimes its intake is more necessary, to take advantage of its wonderful benefits I will show you what its properties are:

Chickpeas to combat fatigue.

Given its great contribution in carbohydrates and proteins, they make it the most suitable food for states of asthenia, adolescents, children and people who make great physical efforts, such as athletes or sportsmen.

Chickpeas to control blood pressure.

Due to its large amount of potassium and low sodium content, chickpea helps the excretion of urine or diuresis. This is very favorable in cases of renal lithiasis (kidney stones), high blood pressure, or when it is necessary to eliminate an excess of uric acid.

Chickpeas to speed up digestion.

Chickpeas are very good for the stomach. Due to their high fiber content, they also favor intestinal performance, fighting some intestinal parasites and constipation.

Chickpeas to control stress.

Due to its important contribution in minerals such as phosphorus, magnesium and the complex of B vitamins, required for the muscular and nervous system, chickpeas are suitable to face moments of psychophysical tension and stress.

Chickpeas for pregnant women

The contribution of folic acid is considerable. This wonderful vitamin contributes to the prevention of abnormalities in the fetus, making it a very beneficial food for pregnant women.

Chickpeas for people suffering from diabetes.

After several analyzes it was shown that type 1 diabetics who eat diets high in fiber (such as chickpeas) have lower blood glucose levels. On the other hand, type 2 diabetics improve the amounts of sugar in the blood, with the lipids and the amounts of insulin. For this, it is recommended 20 to 25 grams of fiber per day for women and 30 to 38 grams for men.

Chickpeas to control weight.

When eating chickpeas we will have the feeling of being full for a longer period of time for this reason, the consumption of calories is reduced, helping this to lose weight. Fiber is an important element in weight loss and control by working as a satiating component and for this reason reduces appetite.

Chickpeas to fight cancer

The mineral selenium, found in chickpeas, plays an important role in the function of the liver enzyme that contributes to the detoxification of some elements that can cause cancer. We can also say that selenium prevents inflammation and slowing the growth of tumors. In addition, the vitamin C content in chickpeas serves as an antioxidant and contributes to the protection of cells against free radical damage.

Chickpeas for strengthening bones

The contribution of vitamin K, phosphate, iron, magnesium, calcium, zinc, manganese and vitamins present in chickpeas help build and maintain strength and bone structure. A low intake of vitamin K is associated with a high risk of bone fracture.

Chickpea flour.

Flour is one of the pillars of human nutrition in the world today. This is produced by crushing or grinding some type of cereal, seed or root to transform it into a fine powder

Here we present the chickpea flour, which does not contain gluten in its entirety and that you can substitute any other type of flour and even other foods such as eggs, because it serves as a binder or binder of the dough is a product that is recommended to have in the Celiac’s kitchen is easy to use and very versatile.

This chickpea flour has a high percentage of lecithin for this reason it contributes to the regularization of cholesterol and is very useful in people with diabetes since the slow absorption of carbohydrates allows the control of glucose instability in the body, providing energy similar to that of sugar.

This chickpea flour is very beneficial for health as it has a large amount of vegetable proteins, iron and fiber.

In addition, it is also very beneficial for health as it contains a large amount of vegetable proteins, fiber (which helps intestinal transit and regulates the body), slow-absorbing carbohydrates (helps digestion and lose weight) and iron.

How is chickpea flour made?

1- You must reduce the dried chickpeas into powder, using a mill or blender.

2- The resulting powder must be passed through a sieve to sift it and thus remove the large pieces.

3- the result is baked for 20 to 30 min at a temperature of 100ºc.

4- When the flour cools, step 2 is repeated and ready to be used.

The resulting flour is much more aromatic and healthy than the rest of the flours. It can be used to cook empanadas or breads giving them an original flavor can be used to make breaded and fried.

Chickpea warnings and contraindications.

• Chickpeas have a good caloric capacity so you should control their consumption in weight loss diets.

• Legumes should not be eaten raw as it produces toxicity.

• In people with high amounts of uric acid, a moderate intake is suggested. Since it provides many nucleic acids that would increase the uric acid values ​​that can cause gout flares.

• For people with hyperthyroidism, goiter or thyroid nodules due to the amount of iodine, which is suggested to consume moderately.

• For people who suffer from flatulence, they cannot eat much insoluble fiber.

How to select and store chickpeas.

Chickpeas can be obtained cooked, toasted, soaked, packaged and dried. So there is to choose from.

With the dry ones, it is very important to select them that are whole that are not chopped healthy, odorless and with a uniform color and size. These dried chickpeas can keep for a long time if they are kept in a cool, dry place protected from light.

Once cooked, they can remain in excellent condition for several days in the refrigerator in a hermetically sealed container, or they can be frozen and thus increase their storage time to months.

If you decide to freeze them, when consuming them the defrosting process has to be slow, either by leaving them in the refrigerator, at room temperature or in a water bath.

Nutritional content of Chickpeas.

It is a legume with a high content of vitamins, proteins and minerals, the iron stands out, which almost multiplies by three the meat, it is a legume with a great energy, nutritional and balanced power that, and we can also say that it has multiple medicinal qualities that are not widespread. despite being at the hand of everyone.

It is a food abundant in proteins, lipids and starch (surpassing other legumes), especially oleic and linoleic acid, which are unsaturated and lacking in cholesterol. In the same way, chickpea is a source of fiber and calories.

Nutritional information (per 100 gr. Raw)

• 244 Calories.
• 19 gr. in Protein.
• 50 gr. in Carbohydrates.
• 11 gr. in Fiber.
• 160 mg. in Calcium.
• in Potassium.
• 2 gr. in healthy fats.
• 6 mg. in Iron.
• 3 mg. in Zinc.
• Vitamins (B1, B2, B6, C) and Magnesium.

Conclusions.

The chickpea is the fruit of a herbaceous plant, which is usually 30 to 60 cm tall, the color of its flower is white, these flowers produce a pod that generally has 2 or 3 seeds that represent the grain that we know as chickpea.

Chickpeas are one of the main foods of the gastronomy of the East and the Middle East and it has a variety of nutritional elements, such as fibers, vitamins and proteins. This legume can be found in the markets or in stores in the form of whole grains (cooked or raw) or as processed flour.