Garbanzos (chickpeas) – Nutrition Facts, Health Benefits, Side Effects + Hummus Recipe

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Garbanzos (chickpeas) - Nutrition Facts, Health Benefits, Side Effects + Hummus Recipe

A very versatile legume, the chickpeas are a remarkable one. ingredient in many Indian and Middle Eastern dishes such as falafels, hummus and curry.

They are also known as chickpeas and are so versatile in the kitchen: they can be eaten dry or canned, cold or hot, and can act as the star of the meal or as a support.

The first record of these. Beans Its consumption dates back to about 7,000 years. At present, India is the largest producer of chickpeas, since it supplies around 80 to 90% of the world production.

Nutritional information

They are a good source of minerals (such as copper, zinc, iron, phosphorus, potassium, manganese and selenium), vitamins (such as vitamin A, B1, B2, B3, B5, folate, C, E, K), dietary fiber, fats healthy, choline and proteins.

Benefits for the health of the chickpeas

Heart Health

Regular intake of chickpeas can lower LDL and total cholesterol. As little as 3/4 cup of these beans per day can help reduce your total cholesterol, bad cholesterol and triglycerides in a period of 30 days.

In addition, they contain significant amounts of magnesium. In addition, they have a high content of folate, a vitamin B that fights homocysteine, an amino acid that has been linked to inflammation and increased risk of heart attack.

Great source of iron

These Beans You can increase your energy due to its high iron content. Iron is an essential mineral responsible for transmitting nerve impulses and transporting oxygen in red blood cells. Not having enough iron in the body is known as anemia. Iron deficiency anemia is the most common nutritional deficiency disease in the world and is most common among children and women of childbearing age.

Cancer prevention

Recent studies have shown that chickpeas have protectors. Benefits against cancer, especially in colon cancer, due to its high fiber content.

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High content of dietary fiber.

Chickpeas, like most legumes, have been valued for their fiber content. They contain about 12.5 grams of fiber per cup. That's 50 percent of the daily value. In addition, chickpeas and fiber have taken us a step further by suggesting that the fiber benefits of these grains can go beyond the fiber benefits of other foods. For example, fiber in chickpeas helps balance pH levels and bacteria in the intestine, increasing healthy bacteria and decreasing unhealthy bacteria.

Hair growth

These beans contain zinc and vitamin B6. These two nutrients play an essential role in the formation of proteins in the hair, therefore, promote hair growth and strengthen the hair follicles.

Stimulates the immune system

These nutritious beans have some special nutrients on board, such as quercetin (a flavonol found in many vegetables, fruits, leaves and grains), which supports healthy circulation and immunity, and chlorogenic acid, which is a powerful antioxidant that He has made coffee famous.

Antioxidant properties

They are an important source of selenium, a mineral that detoxifies the body's cancer-causing compounds and supports the function of liver enzymes.

Bone health

The content of phosphate, iron, calcium, manganese, magnesium, zinc and vitamin K present in these grains helps maintain and strengthen the structure and strength of the bones.

It enhances sleep quality

As one of the richest sources of amino acidsSerotonin and tryptophan, the chickpea, play a crucial role in the regulation of sleep and mood. It has also been found that tryptophan stimulates the release of growth hormones and even reduces food cravings. The consumption of tryptophan at night makes one feel calm and calm.

High in proteins

A serving cup of chickpeas contains more protein than that of two large eggs. Because these beans are a source of vital, completely plant-based proteins, they are an excellent choice for those who eat plant-based foods and need to make sure they consume enough of this macronutrient.

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Low glycemic index

The nutrition of chickpeas includes starch, which is a slow-burning carbohydrate that the body does not react to by suddenly increasing blood glucose. In reality, the glucose response of beans is only 45% of pasta and cereals. More importantly, the process of digestion and utilization of glucose found in beans is prolonged, which is vital for diabetics who have trouble reaching a stable blood sugar level after consuming sugars due to resistance to insulin.

Side effects of chickpeas

None, if you cook them correctly.

Hummus Recipehummus vegan recipe

The ingredients

2 cups of well-cooked and drained chickpeas; 1/4 cup extra virgin olive oil; 1/2 cup of tahini; salt and black pepper; juice of 1 lemon; 2 cloves of garlic; 1 spoonful of cumin; parsley leaves.

Method

Put everything except the parsley in a food processor and start processing. Add liquid chickpeas or water as necessary to allow the machine to produce a smooth puree. Serve, sprinkle with olive oil and sprinkle with a little more cumin and a little parsley.

Tips

To shorten your cooking time and make these grains easier to digest, they must be soaked. According to the studies, we recommend a soaking period of at least four hours.

During this soaking period, some of the phytase enzymes in the chickpeas can be activated and help to transform part of the phytic acid (a natural antioxidant of the plants) found in the beans, and there can be a reduction in the oligosaccharides of the type raffinose. .

Referencehttps://www.ncbi.nlm.nih.gov/pubmed/11396693https://www.ncbi.nlm.nih.gov/pubmed/15517915http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523476https://www.ncbi.nlm.nih.gov/pubmed/17651062

Garbanzos (chickpeas) – Nutrition facts, Health benefits, Side effects + Hummus recipe, Source: https://www.yourhealthremedy.com/medicinal-plants/chickpeas-garbanzo-beans/

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