Both chickpeas and sesame seeds are superfoods in their own right. Chickpeas, also known as garbanzo beans, are rich in protein, potassium, and dietary fiber. These nutrients help them provide certain health benefits, such as being able to reduce inflammation, as previously noted. Here Brianna Elliott, RD, HealthLine.com, reflects on great reasons to include chickpeas in your diet:
“Chickpeas, also known as garbanzo beans, are part of the legume family.
While they have become more popular recently, chickpeas have been grown in Middle Eastern countries for thousands of years.
Their nutty taste and grainy texture pairs well with several other foods and ingredients.
As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.
Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
Here are 8 evidence-based health benefits of chickpeas, as well as ways to incorporate them into your diet.
Packed With Nutrients
Chickpeas have an impressive nutrition profile.
They contain a moderate amount of calories, providing 46 calories per 1-ounce (28-gram) serving. Approximately 67% of those calories are from carbs, while the rest comes from protein and a small amount of fat (1).
Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein.
A 1-ounce (28-gram) serving provides the following nutrients (1):
- Calories: 46
- Carbs: 8 grams
- Fiber: 2 grams
- Protein: 3 grams
- Folate: 12% of the RDI
- Iron: 4% of the RDI
- Phosphorus: 5% of the RDI
- Copper: 5% of the RDI
- Manganese: 14% of the RDI
May Help Keep Your Appetite Under Control
The protein and fiber in chickpeas may help keep your appetite under control.
Protein and fiber work synergistically to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in the body (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
One study compared appetite and calorie intake among 12 women who consumed two separate meals (8Trusted Source).
Before one of the meals, they ate one cup (200 grams) of chickpeas, and before the other, they ate two slices of white bread.
The women experienced a significant reduction in appetite and calorie intake after the chickpea meal, compared to the white bread meal.
Another study found that individuals who ate an average of 104 grams of chickpeas daily for 12 weeks reported feeling fuller and eating less junk food, compared to when they did not eat chickpeas (9Trusted Source).
More research is needed to confirm the role that chickpeas may have in appetite control. However, they are certainly worth adding to your diet if you want to experiment with their fullness-promoting effects.
May Benefit Digestion
The fiber in chickpeas is mostly soluble, meaning it blends with water and forms a gel-like substance in the digestive tract.
Soluble fiber may help increase the number of healthy bacteria in your gut and prevent the overgrowth of unhealthy bacteria. This can lead to reduced risk of some digestive conditions, such as irritable bowel syndrome and colon cancer (5Trusted Source).
In one study, 42 people who ate 104 grams of chickpeas daily for 12 weeks reported improved bowel function, including more frequent bowel movements and softer stool consistency, compared to when they did not eat chickpeas (9Trusted Source, 16Trusted Source).
If you want to improve your digestive health, including more chickpeas in your diet is certainly worth a try.”
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Read More … Article Source: https://www.healthline.com/nutrition/chickpeas-nutrition-benefits#section6
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