Chickpeas are a healthy food. A cup of chickpeas can serve as a snack or even substitute for a dinner. They contain protein, carbohydrates and various minerals the body needs, along with plenty of fiber. Shampa Sharmin Khan, head of the home economics department at Government Kumudini College in Tangail, explained the benefits.
Weight control
Because of their fiber and protein content, chickpeas keep hunger at bay. They also supply carbohydrates, which means you get enough calories to stay active and refreshed. If you are trying to control your diet, eating chickpeas daily can make weight loss easier.
Fiber’s benefits go further
Eating enough fiber helps prevent constipation. It also helps lower bad cholesterol in the blood. Fiber-rich foods do not cause blood sugar to spike the way white rice does. With chickpeas and similar fiber-rich foods, blood sugar rises slowly and healthfully.
Many mineral benefits
Chickpeas contain manganese, copper, zinc, magnesium and selenium. These minerals are needed daily to keep hair and skin healthy and to maintain overall physical health. Zinc and selenium act as antioxidants, meaning they help maintain youthfulness. Chickpeas also contain small amounts of potassium and iron. To absorb that iron, the body needs vitamin C, so it works only if eaten with sour fruit or fruit juice. Adequate potassium is important for heart function. Iron helps prevent anemia, but a single cup of chickpeas alone cannot prevent anemia.
An alternative protein source
The protein in chickpeas helps meet the body’s protein needs. Because it is plant-based, it is considered a second-class protein. Plant proteins do not contain all the essential amino acids the body requires. To stay healthy, you should also get protein from other sources throughout the day. You can chop a boiled egg into a cup of chickpeas, for example. Egg is an animal protein and therefore a first-class protein, containing all the essential amino acids. The essential amino acids missing from chickpeas can be supplied this way. Adding egg to chickpeas increases both the total amount of protein and its quality.
Things to keep in mind
- Adding sour fruit juice to chickpeas also delivers vitamin C.
- Adding raw vegetables provides vitamin B.
- It is best to eat chickpeas boiled. Adding oil raises calorie content, which interferes with weight control.
বাংলায় মূল প্রতিবেদন পড়ুন · Read the original Bengali report