The chickpea is one of those legumes that can not miss in your diet. They are essential in Madrid stew or stew, but also in Arab cuisine, which has brought us dishes such as hummus or falafel.
Originally from the Mediterranean area, they are rich in fiber, antioxidants and carbohydrates. They are also full of vegetable proteins, minerals and vitamins. If they are not yet part of your daily diet, you may be surprised and change your mind when you discover all their benefits.
1. Nutritional value
Chickpeas stand out for providing carbohydrates and dietary fiber. be a source of vegetal protein of great quality in addition to healthy fats, vitamins A, B6, C, E or K and minerals such as calcium, phosphorus, potassium, zinc, magnesium, sodium and iron. Undoubtedly, the small legume concentrates endless properties.
2. Digestive food
The Dietary fiber of the chickpea is of insoluble type, which allows to regulate the digestion and favors the intestinal movement. Among other things, this prevents such serious problems as colon or rectal cancer and constipation. And although it may seem strange, chickpeas work to strengthen the intestine, thus being ideal for fighting diarrhea.
3. Lose weight
Also, given the high fiber content, it helps control weight and maintain a feeling of satiety, so we will eat less, consuming fewer calories. Every 100 g of edible portion, according to the BEDCA (Spanish Food Composition Database), dried chickpeas provide 14.9g of fiber Y 19.3g protein. This results in reducing the risk of obesity.
4. Tones the bones
Calcium is essential to strengthen the bone system. And these legumes also have iron, phosphorus, magnesium, copper and zinc. The conjunction of these minerals is exceptionally positive for the bone health. The lack of these nutrients, in the long term, is associated with an increased risk of fractures and osteoporosis.
5. Improves heart health
Fiber, potassium, vitamins B6 and C, omega-3 fatty acids also known as polyunsaturated fats are responsible for raising good cholesterol… That is, chickpeas have the ability to protect the heart and reduce inflammation throughout the body. Avoiding the problems of hypertension and cerebrovascular accidents. It is a cocktail for good health.
6. Regulates blood sugar
There are already several studies and investigations that prove the benefits of chickpeas in type 1 diabetics. A diet rich in fiber is synonymous with less blood glucose. The presence of minerals such as zinc makes it easier for the body to assimilate and store insulin. The same, for those diabetics of type 2, the consumption of chickpeas contributes to maintaining stable blood sugar, insulin and lipid levels.
7. Balance hormones
Regular consumption of chickpeas is a great way to combat menopausal symptoms like hot flashes. Why? They contain plant hormones known as phytroestrogens that mimic female hormones. For this reason, they are a great ally in the prevention of breast cancer.
DRAGONARA – BIO Dry Chickpeas – 1 kg bag
It is evident that consume chickpeas it is beneficial for health. And that its consumption, within the framework of a Variety feeding with fruit, vegetables, legumes, cereals, seeds, dairy (vegetarian diet), fish and meat (omnivorous diet) is essential. To do this, we recommend this selection of recipes so that inspiration is not lacking when it comes to incorporating legumes into the dish.
In DAP | Spiced chickpea stew with turmeric and coconut milk
In DAP | Chickpeas with spinach
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