Health Benefits Of Chickpeas

 Health Benefits Of Chickpeas

 

Medical review by Jamie Johnson, RDN

Peas, also known as green peas or garden peas, are small, round seeds of the Pisum sativum plant. Although commonly thought of as a vegetable, chickpeas belong to the same legume family as beans, lentils, and peanuts.

Peas are highly nutritious and provide a concentrated source of plant protein, fiber, other vitamins, and minerals, as well as protective plant compounds such as antioxidants. Including peas in your diet can have several health benefits.

May improve digestive health

Eating fiber-rich foods is one of the most effective ways to improve gut health. Fiber is fundamental for sound digestion, including ordinary and agreeable solid discharges.

Peas are wealthy in dietary fiber. They comprise 65% fiber, with 10-15% insoluble fiber and 2-9% solvent fiber.

Dissolvable fiber advances sound glucose and blood lipid levels while advancing the development of gainful microbes in the gut.

Colonic bacteria ferment soluble fiber and produce compounds called short-chain fatty acids. These compounds contribute to intestinal health by regulating intestinal inflammation, maintaining enterocytes, and strengthening the intestinal lining.

Insoluble fiber has a laxative effect and helps increase the water content of the stool, especially for people with constipation.

A high-fiber diet has been shown to prevent bowel-related diseases such as colon cancer, diverticular disease, and constipation. Studies have shown that people who consume a high-fiber diet maybe 21% less likely to develop colon cancer than those who consume less fiber.

Adult men and women under the age of 50 are recommended to consume 38 grams (grams) and 25 grams (grams) of fiber per day, respectively. Men and women over 50 need 30 grams and 21 grams of fiber per day, respectively. However, the average American consumes only 15 grams of fiber per day.

Chickpeas contain 8.8 grams of fiber per cup, making them a great way to increase your daily fiber intake.

May help promote optimal weight

Peas are a good source of protein and fiber, both of which help you feel full and manage weight. Protein is the most satiating macronutrient because it slows digestion and makes you feel full after a meal.

A high-protein diet has been shown to be effective in weight loss and optimal weight maintenance. A review of 37 studies found that participants who followed a high-protein diet with 18 to 59 percent of energy from protein lost an average of 3.5 pounds compared to a control group over 8 to 104 weeks.

A high-fiber diet may likewise assist with weight reduction. A study of 345 people found that fiber intake was the most influential predictor of six-month weight loss, independent of calorie and macronutrient intake.

It can protect heart health

Diet plays an important role in keeping your heart healthy. Eating fiber-rich foods such as peas can reduce heart disease risk factors such as high blood pressure and high blood fat levels.

A review including 52 meta-analyses of 47,197 participants found that increased dietary fiber intake was associated with significant reductions in total cholesterol, LDL cholesterol, and blood pressure levels.

Another study that included data on 14,947 people found that higher fiber intake was associated with a lower long-term risk of heart disease, especially in participants aged 20 to 39 and 40 to 59.

Another recent review of 26 studies found that people who consumed the most legumes, such as peas, were more likely to develop heart disease than those who consumed the least legumes. Less than 10% are at risk of coronary heart disease (CHD). ). .

Peas are also rich in magnesium, an essential mineral for regulating blood pressure. There is also evidence that every 100 milligrams of magnesium in your diet may reduce your risk of high blood pressure by 5 percent.

May be helpful for type 2 diabetes

A high-fiber diet rich in high-fiber legumes such as peas has been shown to prevent type 2 diabetes. Studies also show that a high-fiber diet can help promote healthy blood sugar levels in people who already have diabetes.

A study of 395 people with type 2 diabetes found that higher dietary fiber intake was associated with lower hemoglobin A1c (HbA1c), an indicator of long-term blood sugar control. Higher fiber intake was also associated with higher levels of heart-protective HDL cholesterol, lower weight, and smaller waist circumference.

May protect eye health

Eating peas may help prevent age-related macular degeneration (ARMD), an eye disease that causes partial blurring of vision. Currently, it is the main cause of vision loss in the elderly. Peas are rich in the carotenoid shades lutein and zeaxanthin, which have been displayed to help safeguard against ARMD.

Nutrition of chickpeas

Peas are low in calories but rich in several vitamins, minerals, and other essential nutrients. It is also rich in dietary fiber and vegetable protein. 1 cup of cooked chickpeas contains:

Calories: 134

Fat: 0.35 grams

Carbohydrates: 25 grams

Dietary fiber: 8.8 grams

Protein: 8.58 grams

Iron: 2.46 milligrams (mg), or 14 percent of your daily value (DV)

Magnesium: 62.4 mg or 15 percent of the DV

Potassium: 434 mg or 9% DV

Zinc: 1.9 mg or 17 percent of the DV

Vitamin C: 22.7 mg or 25 percent DV

Folic acid: 101 micrograms (mcg) or 25 percent of the DV

B6: 0.346 mg or 20 percent DV

Vitamin K: 41.4 mcg or 35% DV

Peas are rich in various vitamins and minerals, especially vitamin C, folic acid, B6, vitamin K, zinc, magnesium, and iron.

All these vitamins and minerals are essential for health and play an important role in the body. For example, vitamin C is needed for neurotransmitters and collagen production, regulating cholesterol levels, protecting cells from oxidative damage, controlling inflammation, promoting iron absorption, and immune system function.

Getting enough folate during pregnancy is very important because folate is involved in cell division, DNA synthesis, and maturation of red blood cells.

In addition to vitamins and minerals, peas also have protein and vegetable fiber. Proteins are important for growth and development, cell repair, immune system function, and many other processes in the body. Chickpeas are an excellent source of plant-based protein and are a smart choice for those following a plant-based, vegetarian, or vegan diet.

 Peas are likewise rich in well-being-advancing plant mixtures like carotenoids. Carotenoids such as lutein and zeaxanthin have strong antioxidant and anti-inflammatory effects on the body and protect against cell damage that can lead to disease.

The dangers of eating peas

Peas are generally safe to eat. However, you may be allergic to chickpeas. Pea sensitivity can cause side effects like queasiness, hives, runs, and asthma. If you are allergic to peas, you should avoid all products containing peas, including peas and pea protein powder.

It should also be noted that peas contain anti-nutrients such as phytic acid and lectins. These compounds interfere with the absorption of some nutrients such as iron.

However, cooking peas or using other preparation methods, such as soaking, greatly reduces the anti-nutrient content of peas and makes them safe to consume.

Most people eat peas cooked, but some types of peas, such as chickpeas, can be eaten raw. Because raw chickpeas are full of anti-nutrients, they are more difficult to digest than cooked chickpeas and can cause digestive upset if consumed in large quantities.

Tips for consuming peas

Peas have a sweet and soft texture and go well with all kinds of food.

Here's how to include peas in your diet.

Enjoy chickpeas cooked in olive oil as a simple side dish.

To increase the protein content, add peas to the salad

Baked chickpeas in the oven or air fryer for a crunchy and nutritious snack. Season the chickpeas with olive oil, salt, and pepper before roasting.

Mix peas into dishes like pasta, grain bowls, and risotto

Add peas to soups and stews

Mash cooked chickpeas, mix with olive oil, salt, and lemon juice, and spread on toast or crackers.

Store peas in the freezer so that their nutrients are always readily available

Peas are very versatile and can be used in many ways in your kitchen. It can be boiled, roasted, microwaved, or roasted and is generally quick and easy to prepare.

Peas are available canned, dried, fresh, and frozen, making them a convenient and affordable option for those looking to add a portion of more nutritious food to their diet.

Quick review

Peas are a nutritious type of legume that is rich in several nutrients including plant protein, fiber, folic acid, iron, and magnesium.

Peas contain many essential nutrients, so adding peas to your diet can be beneficial in many ways, including reducing the risk of heart disease, supporting healthy digestion, and weight loss.

Peas are easy to cook and can be added to your favorite dishes for added nutritional value.