Chickpeas Chickpeas or garbanzos are delicious and nutritious round bean that is popular in central Asian and Middle Eastern cuisines. It’s also available in a flour and is the main ingredient in hummus.
Cholesterol and a Healthy heart
Chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that helps excrete bile, which contains cholesterol, and ships it out of the body. Research suggests that regular intake of Chickpeas can lower LDL (bad) and total cholesterol. They also contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas could lower the risk of heart attack.
Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders. Chickpeas contain good amounts of the fibre.
Vegetarian and Vegans
Chickpeas are a good source of vegan protein. However it is considered an ‘incomplete’ protein as it does not contain all the 9 essential amino acids, Chickpeas lack the essential amino acid methionine and whole grains lack lysine. However when vegetarian and vegans combine things like hummus and whole meal pitta bread this produces a complete protein that contains all of the essential amino acids.
Chickpeas have a low GI value which means the carbohydrate in them is broken down and digested slowly. The low GI and the high fiber content are excellent for weight loss as they keep you full longer and help controlling the appetite.
How to eat them
Chickpeas are delicious addition to salads can be mashed and made into falafels, vegetarian burgers, or blended and made into hummus.