Chickpeas, Kabuli chana, or chhole belong to the legume family, and are part of the quintessential Sunday meal. Found in every kitchen in India, we all know just how brilliant spicy chhole taste with hot bhature. But as mouth watering as they are, these chickpeas are even more nutritious.
Also known as Garbanzo beans in the west, chickpeas are rich in protein, vitamins and contain magnesium, fiber, potassium, and calcium. All these nutrients help to control your blood cholesterol level, support cardiovascular health, strengthen your immunity, and prevent inflammation.
That’s not all Kabuli chana can do for your health. Here are all the health benefits of chickpeas you need to know about:
They can help you lose weight
Chickpeas are high in protein and fibre, and low in glycemic index. All this makes chickpeas great for weight loss, as they promote a feeling of fullness. Not to mention, chickpeas also reduce your appetite and can hence help you achieve your weight loss goals.
High cholesterol is associated with poor cardiovascular health. According to a 2006 study published in the Annals of Nutrition & Metabolism, consumption of chickpeas is linked to reduced levels of bad cholesterol or low-density lipoprotein (LDL).
The American Diabetes Association recommends chickpeas for diabetes patients as its high fibre content is associated with reduced blood sugar levels. This legume is a significant source of protein, which also makes it an ideal food for diabetics.
They could have anti-cancer properties
The vitamin C, selenium, and beta carotene content in chickpeas fight against cancer-causing free radicals. Not to mention, the fibre in chickpeas help reduce risk of colorectal cancer. Chickpeas have other cancer-fighting compounds as well—like lycopene, saponins, and B vitamins that can protect you against breast and lung cancer.
Chickpeas can boost your digestive health
The fibre in chickpeas promotes good gut health and help to make your bowel movements more regular.
Chickpeas may improve your mental health as it contains choline, which helps your body makes chemicals that are beneficial for memory, mood, muscles, and other brain and nervous system activities. Selenium also boosts cognitive health and memory.
So, be thankful for chickpeas and don’t forget about its health benefits!
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Chickpeas are high in protein and fibre, and low in glycemic index. All this makes chickpeas great for weight loss, as they promote a feeling of fullness. Not to mention, chickpeas also reduce your appetite and can hence help you achieve your weight loss goals.
Chickpeas offer the potential for blood sugar control through low starch digestibility, high fiber, protein, and hormonal effects. Although insulin benefits are seen, statistical significance varies, supporting their role in diabetic diets focusing on nutrient-rich foods over processed carbs.
Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular. They can help lower cholesterol.
Black chickpeas are slightly higher in protein and fibre than white chickpeas, and they also contain more iron, folate, and antioxidants. On the other hand, white chickpeas are slightly lower in calories and carbohydrates than black chickpeas, making them a good choice for those who are watching their calorie intake.
Experts found that even a single serving of chickpeas or pulses in a day can help in reducing belly fat and overall weight. This is because Kala Chana or black chickpeas is loaded with dietary fiber, which provides satiety.
Chickpeas may help prevent and manage diabetes due to their blood-sugar-regulating effects. The fiber and protein in chickpeas help stop your blood sugar levels from rising too quickly after eating, which is an important factor in diabetes management ( 2 , 14 , 29 ).
Drinking water is an excellent way to stay hydrated without consuming sugar. Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.
The BRAT diet ― bananas, rice, applesauce and toast ― is one dietitians recommend for a range of digestive issues, and it can help with both constipation and diarrhea. Intermittent fasting can have variable effects on bowel movement regularity since there are so many different schedules to choose from.
Roasted chickpea snacks are an easy and delicious way to get in more legumes and fiber late at night. Each ¼-cup serving has about 5 grams of fiber—18% of the Daily Value. They're especially high in soluble fiber, which helps draw in water to make stool easier to pass.
You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas.
Yes, you can! Chickpeas are a great source of protein and fiber, which will keep you feeling full longer than other foods. Plus, they're low in calories and fat—making them an ideal weight loss food! Just make sure to watch how much oil you use when cooking with them.
However, 100 g of chole would contain about 130 calories and 2 pieces of bhature (170 g) would contain about 460 calories. This would make up for an average of 590 calories.
Eating 1.25 cups of chickpeas every day can be a healthy choice! Chickpeas are full of protein, fiber, and vitamins, which are all good for our bodies. However, it's important to remember to eat a variety of foods as part of a balanced diet.
One can consume 100-150 grams of chana (chickpeas) daily when following a balanced and calorie-controlled diet and exercising regularly for weight loss.
Weight Loss and Our Favorite Dip. Many people worry, and ask “is hummus fattening” as they begin their diet. This is unfortunate, because humus can be a great snack to actually aid weight loss. That's because monounsaturated fats help you lose weight – specifically belly fat.
Introduction: My name is Saturnina Altenwerth DVM, I am a witty, perfect, combative, beautiful, determined, fancy, determined person who loves writing and wants to share my knowledge and understanding with you.
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