What are Chickpeas?
It's very old, and it is found in 9500-year-old remains in the middle east, it belongs to the
legume class, and it's very popular in India, Mediterranean and Middle east
Its also known by its other names as gram, Bengal gram, chana, garbanzo, garbanzo beans,
Egyptian peas
Its key ingredient of very famous cuisines
-Hummus
-Chana Masala
-Falafel
Its also used in salads, soups, stews, curry, with almost unlimited possibilities,(1)
let's see
plant source of protein, chickpeas
Does it gluten-free?
Its 100% gluten-free, a great well established alternative for wheat, it has more protein and fibers than wheat and at the same time very friendly to gut and diabetics, let's see how,(2)
let's see
plant source of protein, chickpeas
What it has?
We are giving a comparison with wheat for its contents and nutritional values,100-gram basis
WHEAT CHICKPEAS
Calories 327 364
Fats 1.54-gram 6.0-gram,(0.6-gram saturated)
Carbohydrates 71.18-gram 61.0-gram
Fiber 12.2-gram 17.0-gram
Protein 12.61-gram 19.0-gram
Potassium 388-mg,8%DV 875-mg,25%DV
Iron 25%DV 34%DV
Magnesium 35%DV 28%DV
Calcium 3%DV 10%DV
GI-Value 54 28+- 9
In almost all aspects chickpea is better than wheat
Now let's examine the protein profile of both
Essential Amino acids WHEAT CHICKPEAS
mg,-%RDI flour,1-cup,120-gram boiled,1-cup,164-gram
Tryptophan 418-mg,149%RDI 139-mg,50%RDI
Threonine 881-mg,84%RDI 540-mg,51%RDI
Isoleucine 1063-mg,76%RDI 623-mg,45%RDI
Leucine 2155-mg,79%RDI 1035-mg,38%RDI
Lysine 862-mg, 41%RDI 973-mg,46%RDI
Methionine 547-mg, 75%RDI 190-mg,26%RDI
Cystine 660-mg,230%RDI 195-mg,68%RDI
Phenylalanine 1637-mg,187%RDI 779-mg,89%RDI
Tyrosine 660-mg,75%RDI 361-mg,41%RDI
Valine 1354-mg,74%RDI 610-mg,34%RDI
Histidine 857-mg,122%RDI 400-mg,57%RDI
Chickpeas protein if you see is more balanced, RDI is from 26-to-89% only while in
wheat this variation is very high from 41-to-230%
How much we can eat chickpeas?
You are just starting then go slow let the body take its time for any adjustment if required,
mostly for some people, it can be a digestive problem, so start from 1/4-cup then 1/2-cup,
and 1-cup and 2-cups, slowly body will start tolerating these amounts
Can you go for chickpeas every day?
There is a lot of population in Asia and the middle east, who takes this as a main food almost
every day so there are no problems, its any way good for health and richer in proteins than
wheat and the very good part is that it can be used with lot of variations
Do chickpeas make you fart?
Yes, they can cause bloating and wind, because of higher fiber content, it may take time for your
system for tolerance, you can always use them with onions and garlic for reducing this effect
Can they increase the weight?
It's a highly balanced food, but as it is rich in protein it can cause weight increase in some
people, it's better to eat with rice or with vegetables for getting optimum best benefits
Can chickpeas help in weight loss?
Yes, chickpeas have two very important key points for their favor, one high amount of proteins
and next is height amounts of fibers and both work well for weight loss, feeling fuller for
longer after eating chickpeas can help in reducing appetite, and this reduces calories intake
What are the other benefits apart from its gluten-free status?
-packed with a lot of nutrients, vitamins, minerals, and they all are good for health
-it's helpful in keeping appetite under control
-it's very rich in plant-protein and good for those who do not want to eat meat, vegetarians
-it can manage your weight, in fact, it can reduce your weight
-it's good for diabetics, its GI number is 10, which is low, so it does not increase blood sugar
-it may help in the digestion system
-it reduces bad cholesterol LDL levels
-it reduces blood pressure
-its good for bone health, can prevent osteoporosis
-it reduces the risk for a certain type of cancer, like lung, breast, colon cancers
-it helps in anemia, because of very rich in iron, and also vitamin-C
-it's very good for mental health, it has 69.7-mg choline in one cup, which helps in the
nervous system and brain functions
-its mood changer, also helps in memory
-it improves learning and muscle control
-it improves bone health
let's see
Is there any kind of adverse effects of chickpeas?
Although we can say none except some points which you must know before using them
-most of these are coated with saponins, they are enough powerful for upsetting your
stomach, so do not eat raw, must wash them thoroughly before use, still better if you
soak them overnight, then wash them before use, this soaking can help you not only
Best practices used for the preparation of Chickpeas?
-Sort out, and wash, most of the supplies may have dust, debris, and very small stones so
carefully sort out and wash them
-Soak, leave it overnight in water
-Cook, put in a pressure cooker for 1-hour, or on slow heat for 3-to-4-hours
Best tips for converting cooked chickpeas to final food?
-combine chickpeas with olive oil, garlic, lemon juice, and tahini, (toasted ground sesame),
to make hummus, which can be used with bread as a dip or spread
-add them on a salad with a nutty flavor
-add them to vegetables, along with lentils, beans, and rice
-mash them with cumin, garlic, chili, and coriander, make this mixture, and fry to make
falafel
-replace a part of the meat in your regular diet
So, where do we stand on chickpeas from this blog, Plant Source of Protein?
When we are looking at the most trusted and most used protein maybe after wheat then
there come chickpeas, worldwide its most used protein the total profile of chickpeas
protein is better than wheat protein, at the same time its better for those who have some
kind of sugar problem, so we recommend this very strongly, for vegetarians and even
for nonvegetarians as it is the most trusted protein after wheat protein, very safe, and at the
same times gluten-free, also better for weight reduction diets
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