Chickpeas or chana Nutritional facts
Chickpeas is also known as chana or chole in hindi belong to family of legumes which are widely consumed by the Indians. Commonly known as Bengal gram, they convey a unique and delicious taste and flavour to your dishes and curries. Even though available in a variety of colours, beige-coloured chickpeas are most common. Apart from being economical, this legume is high in the nutrient composition making it a must-eat food. Here are its top eight health benefits and Chickpeas or chana nutritional facts are explained.
Helps in weight loss
Chickpeas are known to be an effective natural help for weight loss due to their high fibre content. They not only help in controlling the appetite but also make you feel fuller for a long time. This legume is best source of dietary protein for vegetarians and it also plays the key role in proper weight management.
Enhances your energy and immunity
Chickpeas is an excellent source of trace mineral manganese, in addition to other health essential nutrients like thiamine, magnesium and phosphorus. Manganese is an essential cofactor that plays a very important role in energy production and improving your overall immunity.
Stabilizes the blood sugar levels
The fact that chickpeas have low glycemic index (GI) makes this legume good for diabetics. It is responsible for the slow and steady release of glucose into bloodstream and thus, controlling your blood sugar levels. The presence of soluble fiber, high protein and iron content also helps in proper management of sugar levels in the body.
Maintains hormonal levels in women
Chickpeas are a great source of phytonutrients namely phyto-oestrogens i.e., plant hormones and saponins called anti-oxidants. This legume lowers the risk of breast cancer and protects against osteoporosis by maintaining the blood levels of the oestrogen hormone. Chickpeas also help in relieving mood changes during the menstruation and post-menopausal symptoms in women.
Chickpeas are an excellent dietary source of iron that helps in fulfilling the bodys requirement of this mineral and prevent anemia. Hence women (pregnant, lactating and menstruating), growing children and people at high risk of anaemia are recommended to consume this legume on a daily basis.
Controls the blood pressure
Chickpeas are found to lower the blood pressure by reversing the changes that occur in blood vessels of hypertensive patients. This legume helps in maintaining proper electrolyte balance in the body due to presence of potassium and magnesium in it. Add this natural and healthy legume to your daily diet in order to lower the blood pressure and lead a healthy life.
Protects from digestive disorders
The high fibre content in the chickpeas helps in promoting a healthy digestive system and intestine by lowering the risk of digestive disorders. This legume contains phyto-nutrients, high protein, dietary fibre and a wide range of minerals and vitamins all of which reduce the risk of bowel complications like constipation.
Maintains the healthy heart
It is found that regular intake of black gram exerts a positive effect on your heart and protects from a wide range of cardiac complications. Chickpeas contain the high amounts of magnesium and folate which helps in strengthening the blood vessels along with lowering the bad cholesterol LDL – Low density lipoproteins levels in the body.
Photo credit: tiny banquet committee / Foter / CC BY-NC-SA
Chickpeas have many nutritional benefits so try these with different recipes and enjoy its taste