Nutrition and Benefits of Chickpeas and black chickpeas in your diet


Chickpeas offer numerous benefits to your body, all you need to do is eat them

Yo, Innominate Writer is, here again. Today I was thinking to tell you something interesting about Chickpeas in Hindi are called Chhole. Khul gayi dimaag ki batti? Yeah. In India, another variety of chickpeas are also available such as Bengal gram or Kala chana aka Desi Chana (black chickpeas), and Red gram. We have some famous dishes made with chickpeas including Chhole Bhature, Chhole Kulche, Chhole Chawal, Chhole Puri and more. The best thing about chhole or chickpea is that they are really very healthy and one must include in their diet. Here is a list of chickpeas benefits for your overall well being:

Chickpeas are nutrition-packed

Your favourite chhole is packed with nutrients required for the overall well being of a human body. Chickpeas are loaded with carbohydrates, healthy fats, fibre as well as high-quality plant protein. Other than that it has minerals like Iron, Potassium, Calcium, Phosphorus, Magnesium, Zinc, and Manganese which are essential for a healthy lifestyle.

Best protein source

Protein is an important macronutrient which is crucial for the repairs and growth of muscle tissues. Chickpeas provide about 10-gram protein from a 150-gram serving. It contains most of the amino acids when compared to other legumes but not methionine. So, I advise you to get protein from other sources to create a balanced amino acid profile for complete development of the body.

Glycine amino acid molecular structure

Aids digestion

This one might help a lot of people as in today’s time people are eating more fast food than homemade healthy food recking their digestion. Chickpeas are loaded with fibre which is essential for a healthy digestive tract. The soluble fibre in chickpeas mixes with water and becomes a gel-like compound which balanced the digestive rate and promotes healthy gut bacteria. If you are suffering from ailments like constipation, chickpeas are a way to go.

You feel full for longer

You know fibre has one more important function and that is it keeps you feel full for longer. Fibre adds bulk to the food makes it travel slowly throughout the digestive tract. This makes you eat fewer meals throughout the day.

Helps in Weight Management

It’s simple math, if you feel full for longer you won’t be craving for more food and thus gulping lesser calories. If you are planning to lose some belly fat, try eating about 50 grams of boiled chickpeas between breakfast and evening snack (if any).

Raw Chickpeas

Strengthen bones

As I told you in the nutrition section that chickpeas are packed with minerals like Calcium, Phosphorus, and Magnesium which makes stronger bone structure. Thus, by eating chickpeas you can keep osteoporosis away.

Keeps blood sugar under control

High fibre in the chickpeas reduces inflammation in people who are suffering from type 1 diabetes. A study recommends eating about 25 to 30 grams of fibre per day to decrease blood sugar levels. This will help you in waiving away the risk of developing type 2 diabetes. What fibre do is it reduces the glycemic index of the food and thus the rate of glucose release into the bloodstream is lowered.

Chickpeas benefits your heart

There is nothing in the chickpeas which do not promote a healthy heart. B vitamins, magnesium, and selenium are a major contribution to heart health. Soluble fibre reduces the risk of developing heart diseases by reducing the amount of bad cholesterol in the blood. As an added bonus. there is no cholesterol present in the chickpeas.

Boiled chickpeas on Bread

Protect against cancer

Chickpeas have selenium which is said to strengthen bones but the mineral also has one more property and that is acting as an antioxidant. Selenium’s antioxidant properties in addition to beta carotene which is also found in chickpeas help in reducing the oxidative stress which in turn caused by the free radicals in the body. Thus, chickpeas benefit you against cancer growth.

Moreover, the soluble fibre found in your favourite chhole also hit on the risks of developing colorectal cancer.

Amazing chickpeas benefits for pregnant women

Vitamin B-9 which is also called Folate helps in reducing the neural tube effect which is usually seen with women having low folate levels. Other genetic defects are also not carried forward into the newborn baby.

Reduces hair loss

Bengal gram and chhole both have essential amino acids and iron which are great components required to deal with increased hair loss. Not only this, but Chickpeas also have vitamin A, B, E as well as omega 6 fatty acids which are proved by various researches to boost scalp health and blood circulation. Thus, hair loss is evaded.


Promotes healthy eyes

Important components such as vitamin A, C, E, and zinc promote healthy eyes and protect vision. Antioxidants also do their work and prevent oxidative stress in the retina and eyeball.

Chickpeas benefits your skin

Just like the health of the scalp, chickpeas also boost skin health due to the presence of essential vitamins and minerals. Manganese and molybdenum in the legumes help prevent ageing of the skin by reducing the formation of wrinkles.

Falafel – Delicious middle-east chickpea snack

Improves Mental health

An important compound called choline is present in an appropriate amount in the chickpeas which is known to enhance the mood and reduce the symptoms of depression. Choline also helps in learning and memory power in addition to body metabolism. Aa a matter of fact, the presence of selenium also helps boost in the cognitive function including thinking and memory.

Best way to eat chickpeas

It is not possible to cook a meal of chickpeas every day so there is an alternative way to introduce them in your daily diet. Soaked chickpeas are the best and easiest way to eat them. However, this doesn’t imply to the white Chickpeas as they do not taste good after soaking. Black chickpeas aka Bengal gram or Kala chana can be eaten just by soaking them in water overnight. Boiled chickpeas taste amazing and thus makes a delicious way for a healthy you.

Boiled Chickpeas – Uble Chhole

Chickpea flour especially black chickpea flour is used as a drink called Sattu. This special drink is very popular in east UP and Bihar regions as it offers coolness to the body during hot summers months.

Finally, I would say this is the nutrition and benefits of chickpeas which are difficult to ignore. Start including them in your daily diet from today itself and take advantage of their benefits. Do share this article on Facebook or any other social media platform if you like it. Please tell me in the comments if you want to know about any other food items on The Wisdom Thought.

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