Health Benefits of Chickpeas-Garbanzo Beans

Health Benefits of Chickpeas-Garbanzo Beans

Garbanzo beans or Chickpeas can be described as delicious nut-like legumes, belonging to the plant family Fabaceae. Botanically, they are referred to as Cicer arietinum and come in a variety of colors, like red, brown, beige, black and green. They are especially popular in certain Middle Eastern countries, where they are used to make a variety of dishes, like falafels, hummus and curries. Native to the Middle East, the first cultivation of these legumes started in the Mediterranean regions. Later, it spread to countries like India and Ethiopia. Garbanzo beans were also very popular among the ancient Romans, Greeks and Egyptians. Today, the prime cultivators of these legumes include India, Pakistan, Turkey, Mexico and Ethiopia. Chickpeas have got a typical buttery texture and can be availed either in the canned form or as pre-packaged containers. These plants grow up to a maximum height of 20 to 50 cm high and require a tropical or sub-tropical climate for their cultivation, having an average annual rainfall of 400 millimeters. To know more about the diverse health benefits of garbanzo beans, read on the pointers given below.

Health Benefits Of Eating Garbanzo Beans

* Garbanzo beans are a high source of both soluble and insoluble dietary fibers. The soluble fibers form a gel-like substance in the digestive tract, whose main function is to capture the cholesterol containing bile and remove it from the body. The insoluble fiber, on the other hand, prevents constipation, by increasing the stool bulk. They also help prevent certain digestive disorders, like irritable bowel syndrome and diverticulosis.
* An excellent source of the trace mineral molybdenum, garbanzo beans help in the process of detoxification of sulfites. This mineral is an important component of the enzyme sulfite oxidase, which is involved in this detoxification process.
* Due to the presence of the high fiber content, chickpeas are very beneficial for people suffering from insulin-resistance diabetes or hypoglycemia. This is done by preventing the sudden spike of blood sugar levels, which occurs after a meal.
* These nutty-flavored beans are a high source of proteins and help the body combat a number of immune related problems.
* The manganese present in the beans acts as a co-factor in a number of enzymatic actions in the body, which are involved in the production of energy and antioxidant defenses. It is estimated that a single cup of garbanzo beans supplies around 84.5% of the body’s daily manganese requirement.
* Garbanzos are very important for menstruating women, as they help them replenish any kind of iron deficiency in the body. Iron is especially beneficial for women who are either pregnant or lactating.
* Iron, present in the beans, is also an important constituent of hemoglobin, which helps the process of respiration at the cellular level. This is done by transporting oxygen from the lungs to all the body cells. Besides this, iron also plays a key role in the process of energy production and metabolism.
* Regular consumption of garbanzo beans is associated with reduced risk of death from coronary heart disease.

Nutritional Benefits Of Chickpeas

* Chickpeas are one of the healthiest food sources of dietary fiber. They provide carbohydrates for people sensitive to insulin and those suffering from diabetes. Chickpeas are low in fat content and contain both the soluble and insoluble fiber, which helps in reducing both total and LDL cholesterol.
* Chickpeas are rich in folate and protein content. Folate is a soluble B vitamin, which is present naturally in food items and reduces the risk of colorectal cancer in people. Vegetarians can mix chickpeas with rice or whole grains to get wholesome amount of proteins in their regular diet. The folate content also helps in lowering the level of the amino acid, ‘homocysteine’ in the body.
* Chickpeas are also rich in calcium and are considered by experts as equal to yogurt and milk in providing calcium to the body.
* The insoluble fiber content in chickpeas also helps in increasing the stool bulk, which in turn prevents constipation and other disorders of the digestive tract, including the irritable bowel syndrome.
* Chickpeas are rich source of magnesium, which assures the cardiovascular health of a person. Magnesium deficiency in a person can increase the risk of heart diseases in a person.
* If you are planning to lose weight, switching on to chickpeas diet would be extremely helpful. Chickpeas due to their high protein and fiber content help in controlling hunger. Salads with chickpeas as the main ingredient are a good option for a person looking for weight loss diets. Such salads are tasty and help you to feel full for a longer duration.
* Chickpeas also help in detoxifying sulfites, which act as a preservative in prepared food items. It is the presence of molybdenum, a component of the enzyme that helps in the process of sulfite detoxification. Sensitivity to sulfite can lead to symptoms like disorientation and rapid heartbeat.
* Chickpeas increase the energy level of the body by refilling your iron stores. It is very beneficial, especially for women undergoing menstruation who are more at risk of iron deficiency. Chickpeas are a good substitute for other iron suppliers like red meat, because they are low on calories unlike other food items that supply iron.
* Chickpeas contain phytochemicals, known as saponins, which can act like antioxidants. Regular consumption of chickpeas helps in reducing the risk of breast cancer in women and also protects them against osteoporosis. It also reduces the hot flushes in post menopausal women.