If you’re a vegetarian or try to eat plant-based most of the time, you’re probably familiar with chickpeas. This high-protein legume is part of the bean family and is a delicious ingredient in hummus, falafel, salads, and plant-based sandwich recipes. They are tasty, easy to use, convenient when canned, and affordable, making them popular in many parts of the world. There are many benefits to eating this legume, but when it comes to nutrition, are chickpeas really good for you?
The short answer is, for most people, chickpeas can be a nutritious addition to your balanced diet. In this article, we explore the benefits and possible side effects of eating chickpeas.
Nutrition of chickens
In one cup, chickpeas provide your body with almost 15 grams of protein, more than 12 grams of fiber, 4 grams of fat, and only 270 calories. In short, they are a powerhouse of nutrients. According to USDA FoodData Central, one cup of cooked chickpeas contains:
Nutrition (Per cup, cooked):
Calories: 269
Fat: 4 g (Saturated fat: <1 g)
Sodium: 11.5 mg
Carbs: 45 g (Fibre: 12.5 g, Sugar: 8 g)
Protein: 14.5 g
Read on to learn about the benefits of eating chickpeas and some possible side effects. Then, check out 15 Best High Fiber Recipes for Weight Loss.
5 Benefits of Eating Chickens
They help with digestion.
Fiber is an essential part of digestion, but some people struggle to get enough of it every day. Fortunately, chickens rise in this category, especially with a high dose of soluble fiber called raffin. This helps you digest your food more slowly as the good kind of bacteria break down the raffinate. Also, according to one study about chickpeas published in Nutrientsbowel movements may be more comfortable and more frequent.
They can keep you full.
One cup of cooked chickpeas has 12.5 grams of fiber and 14.5 grams of protein—two nutrients that can work together to keep you feeling full and satiated after eating.
First, protein takes longer for your body to digest than other nutrients, so it keeps you feeling full longer. Protein can also help reduce hunger hormones, which helps reduce your appetite. Fiber can have similar effects on your hunger levels and helps regulate your appetite by increasing satiety as well.
Chickpeas can help lower cholesterol.
For optimal vitality and energy, managing your cholesterol is essential. Why is that? High cholesterol can contribute to heart disease, obesity, strokes and other serious illnesses. Chickpeas are packed with fiber, and high-fiber foods can help lower cholesterol levels and help prevent cardiovascular disease.
They may reduce your risk of cancer.
Our bodies are remarkable things, able to fight disease, create organs during pregnancy, and protect us against viruses, environmental factors, and more. When we feed our body nutrient-dense foods, such as eating chickens, it’s like giving ourselves a helping hand.
In fact, when we eat chickpeas, our body produces butyrate, a short-chain fatty acid. One study published in the Cancer Journal shows that this fatty acid can fight against sick and/or dying cells. Another study goes a step further and says that this may lower our overall risk of colorectal cancer.
They give you stronger bones.
Chickpeas are packed with fiber, magnesium, and calcium, like many other legumes. These present many wonders to our body, but one of the most significant is building stronger and healthier bones.
According to a study published in Nutrientswe need adequate calcium intake for the development and maintenance of healthy bones, and one cup of chickpeas can provide about 6% of this daily value.
Study from the journal Bone found that magnesium can help prevent bone loss. The great news is that a cup of chickpeas can provide 18% of your daily value.
2 Possible Risks of Eating Chickens
You can overdo it on calories and fat.
Since chickpeas are healthy, you can have as many as you want, right? Well, this is not always the case. Although they are a source of protein, fiber, and many helpful nutrients, they can be turned into snacks and meals that quickly rack up the calories and fat components. Two examples of this are hummus and falafel, both of which should be eaten in moderation as they can be high in calories and fat.
Botulism is a small possibility.
Although the risk of contracting botulism from canned goods is very low, it is still there, according to the CDC. Botulism is common when one cans food at home and does not have the canning process done right. This serious illness is rare and is caused by bacteria that affect the nervous system. Sometimes, according to the USDA, when canned foods are not stored properly, this bacteria can thrive, especially in a low-salt, low-oxygen and low-sugar solution, such as chicken.