7 beneficial properties of chickpeas for the human body (based on science)

Chickpeas, also known as Turkish peas/nuts, lamb chickpeas or garbanzo beans, are a popular legume crop that has been grown in the Middle East for thousands of years, and has recently been widely used in cooking all over the world.

Chickpeas contain a lot of nutrients that determine its beneficial properties for health. With regular intake of beans, they are able to provide cancer prevention, as well as a number of diseases from almost all body systems. Chickpeas also reduce body weight and regulate metabolic processes.

7 useful properties

Below are the 7 main facts about the benefits of chickpeas (from a scientific point of view).

1. A source of nutrients

Chickpeas are a plant with an average calorie content (about 164 calories per 100 grams), which contains The following nutrients:

Each of the substances that make up beans performs a number of important functions in the body, for example:

• Potassium and magnesium regulate blood pressure.
• Folic acid and iron supports the reproduction of red blood cells.
• Omega-3 fatty acids fighting chronic diseases.
• Iron, phosphorus, calcium, magnesium, zinc and manganese collectively provide prevention of osteoporosis.

2. Weight Loss Aid

Proteins and dietary fiber contained in chickpeas, contribute to a decrease in appetite. They slow down digestion and cause mechanical stretching of the stomach, which increases the production of satiety hormones – peptide YY and cholecystokinin.

As a result oppressed feeling hungry and the body needs less food for several hours after eating beans.

In one small research in the first group of subjects, white bread (2 pieces) was replaced in the diet with chickpeas (200 grams). The second group continued to eat white bread. Despite the similar caloric content of the daily diet in both groups, those who consumed chickpeas had a marked decrease in appetite and a decrease in body weight.

3. Lowering blood sugar levels

Chickpeas possesses low glycemic index, therefore, does not cause sudden spikes in blood glucose levels after consumption.

Also, the "Turkish nut" contains a large amount of protein and fiber, which, like claim experts from the USA indirectly influence insulin resistance, the main pathogenetic mechanism of type II diabetes mellitus formation.

They increase the sensitivity of insulin receptors in peripheral tissues (muscle and fat), which accelerates the utilization of sugar by cells.

Even a simple substitution of bread and whole-grain dishes on the menu for 200 grams of chickpeas, according to the data of studies, leads to a decrease in blood glucose levels by 21%.

Chickpeas can be used not only to reduce the concentration of glucose in the blood and prevent type II diabetes mellitus, but also for the treatment of this disease (as a main component of the diet or in conjunction with hypoglycemic medications).

4. Normalization of the gastrointestinal tract

Chickpeas rich in fiber, which is associated with many benefits for the health of the digestive system:

1. Normalization of motor evacuation function. Fiber, in reasonable amounts, restores the smooth muscles of the intestine work, ensuring timely emptying.
2. Maintaining the microflora. Dietary Fiber capable increase the number of beneficial microorganisms in the colon, inhibit the growth and reproduction of pathogenic forms. The use of fiber is the main way to prevent dysbiosis.
3. Prevention of colon and rectal cancer. During the fermentation of dietary fibers, bacteria secrete a number of substances (including butyrate) that normalize metabolism at the level of colonocytes, preventing their malignant degeneration.

Scientific research bind consumption of fiber with a soft stool consistency, absence of constipation or diarrhea, disappearance of dyspeptic disorders (bloating, spastic pain in the lower abdomen).

5. Improving the health of the cardiovascular system

Chickpeas are a valuable source of potassium and magnesium. These minerals cause relaxation of myocytes in the walls of arteries, which leads to a decrease in blood pressure.

Additional potassium warns damage to the vascular wall endothelium and provides prevention of coronary heart disease.

Magnesium also plays an important role in maintaining the rhythm of the heart.

The hypotensive effect of chickpeas can be used for the purpose of early prevention and even relief of hypertension.

Australian Studies demonstrate that chickpeas are able to normalize the lipid profile indicators – reduce the concentration of total and atherogenic (LDL, VLDL, TAG) cholesterol, increase the level of beneficial cholesterol (HDL).

As a result, there are no prerequisites for atherosclerotic lesions of the arterial vascular bed and the appearance of pathologies such as coronary heart disease, myocardial infarction, chronic cerebral ischemia.

It is assumed that the effect is associated with the presence of plant antioxidants and omega-3 polyunsaturated fatty acids in the composition of legumes.

6. Anticancer effect

Regular consumption of chickpeas is associated with a low incidence of certain forms of cancer.

According to the information Canadian experts, chickpeas prevent the appearance of colon and rectal cancer. The effect is associated with the production of butyrate during the interaction of permanent microflora with dietary fibers.

Butyrate normalizes metabolism in intestinal cells, inhibits chronic inflammation, and prevents malignant tissue degeneration.

Beans also contain saponins. These substances possess the ability to slow down or even block the growth of existing tumors.

Research also underline the effectiveness of B vitamins (contained in large quantities in chickpeas) in order to prevent lung cancer in non-smoking women.

7. Strengthening of bone tissue

Chickpeas rich iron, phosphorus, calcium, magnesium, zinc and manganese. These substances are extremely important for maintaining bone mineral density .

Regular inclusion of chickpeas in the diet is an effective way to prevent osteoporosis, the frequency of which increases in old age or after menopause (in women).

Minerals and vitamins in the composition of beans also improve metabolic processes at the bone tissue level, increase the speed of delivery of "building materials".

Safety and harm

Chickpeas have contraindications and, in some situations, can be harmful to health. When using legumes, the following side effects may develop:

1. Dyspeptic disorders. With excessive consumption, chickpeas activate the processes of fermentation and putrefaction in the intestine, cause flatulence, diarrhea and excessive gas discharge.
2. Exacerbation of gout. Chickpeas contain many purine bases that cause an increase in the level of uric acid in the body, which can cause an attack of gout.
3. Arrhythmias and cardiac arrest. Legumes are rich in potassium. The mineral with reduced excretory function of the kidneys can lead to fatal cardiac arrhythmias.
4. Allergic reactions. Are caused by an increased sensitivity of the body to plant proteins. Manifestations of allergopathology can be different: from banal skin reactions to anaphylactic shock (there is no scientific data on specific manifestations).

Rules of selection and preparation

Before buying, you should carefully inspect the appearance of the beans. They must be free of:

• Any mechanical damage;
• A white or black plaque (a sign of the presence of fungi or bacteria).

High-quality chickpeas are packed in dense polyethylene, and the shelf life does not exceed 12 months from the date of harvest.

The safest and most valuable way to prepare chickpea groats from a culinary and medical point of view is boiling. Cooking scheme for boiled chickpeas:

1. Rinse the beans thoroughly under cold water.
2. Pour water in an enameled saucepan. Leave to soak for 10-12 hours.
3. Drain the water, rinse the chickpeas again.
4. Pour water over it again and put it on the fire.
5. Bring to a boil and simmer until tender. It will take from 45 to 60 minutes. During cooking, the resulting foam should be removed.

Chickpeas are combined with almost all food products (especially vegetables and meat products, herbs and herbs, garlic).

Many delicious recipes have been developed based on "Turkish peas". It is an integral part of oriental cuisine (hummus, falafel). You can make pates and cutlets from chickpeas, cookies, various salads, pilaf, mashed soups.

It is better to refuse canned, fried, and baked chickpeas. Such products contain a number of substances that are dangerous to health, and their nutritional value is reduced.

Sprouted chickpeas deserve special attention. It contains a little more nutrients. Sprouts can be purchased in stores or obtained independently. To do this:

1. Wash the raw beans.
2. Immerse in a clean glass container. Fill with water for ¾.
3. Leave for at least 24 hours. A day later, the first sprouts will appear, in 3-5 days it will be ready for use.

The resulting sprouted chickpeas are recommended to be stored in a tightly closed package in the refrigerator for no more than 7 days. Sprouts are great for making salads (combined with fish and vegetables), they can be an excellent addition to meat.

Conclusion

1. Thus, chickpeas are a valuable food product rich in proteins, fats, vitamins, minerals and antioxidant substances.
2. With regular use, it can improve the health of the cardiovascular, endocrine, digestive, musculoskeletal systems, as well as prevent the appearance of malignant tumors and provide significant assistance in weight loss.
3. Before use, it is necessary to familiarize yourself with possible side effects and properly treat the cooking technology.