Chickpeas
What is Chickpeas ?
The chickpea (Cicer arietinum) is a legume of the family Fabaceae, subfamily Faboideae. Its seeds are high in protein. It is one of the earliest cultivated legumes. Other common names for the species include garbanzo bean, ceci bean, chana, sanagalu, Gonzo Bean and Bengal gram.
There are two main kinds of chickpeas:
- Desi, which has small, darker seeds and a rough coat, cultivated mostly in the Indian subcontinent, Ethiopia, Mexico, and Iran.
- Kabuli, which has lighter coloured, larger seeds and a smoother coat, mainly grown in Southern Europe, Northern Africa, Afghanistan, Pakistan, India and Chile.
Desi chickpeas have a markedly higher fiber content than Kabulis and hence a very low glycemic index which may make them suitable for people with blood sugar problems. Garbanzo beans (chickpeas) provide an excellent source of molybdenum. They are a very good source of folic acid, fiber, and manganese. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium.
Health benefit of chickpeas
Like other beans, Chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders.
Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.
Garbanzos are an excellent source of mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defences. Just one cup of garbanzo beans supplies 84.5% of the daily value for this mineral.
Garbanzos can boost your energy because of their high iron content. This is particularly important for menstruating women, pregnant or lactating women and growing children. Iron is an integral component of haemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.
Soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycaemia or diabetes, beans like garbanzos can help you balance blood sugar levels while providing steady, slow-burning energy. They have low GI value of 28 – 32 means the carbohydrate in them is broken down and digested slowly. This is helpful for weight loss as it controls appetite.
Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of foliate and magnesium. Foliate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas lower the risk of heart attack
Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, protect against osteoporosis and minimizes hot flushes in post-menopausal women