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Chickpeas, also known as the garbanzo bean or Bengal gram, were once a staple in our grandmothers’ diets. Today, unfortunately, they barely appear in many households – and yet this unassuming legume can bring incredible benefits to the body. Just a handful a day and your health can get a powerful boost for the better.
Nutritional power of chickpeas: proteins, fiber and vitamins in every spoonful
Chickpeas are a legume in the Fabaceae family and belong to the most valuable plant foods at all. They contain approximately 23% protein, 53% carbohydrates, a small amount of plant fats, fiber and a rich spectrum of minerals and vitamins. They contain iron, magnesium, potassium, as well as vitamins A, C, E and K.
Thanks to this composition, chickpeas are great not only for vegetarians and vegans, but also for people on a gluten-free diet. They are gluten-free, nutritious, filling and naturally rich in antioxidants.
Health effects of chickpeas that will surprise you
1. Healthy heart and circulation
Chickpeas contain components that favorably affect cholesterol levels and blood pressure. They are rich in potassium, which helps regulate blood pressure, and at the same time have a low sodium content – an ideal combination for heart health.
2. Support for digestion and weight loss
The high content of fiber helps with digestion, supports regular elimination and flushes toxins from the body. Thanks to the fiber, eating chickpeas produces a long-lasting feeling of fullness, which is key during a reduction diet.
3. An ideal food for diabetics
Chickpeas have a low glycemic index and their regular consumption can contribute to stabilizing blood sugar levels. In type 1 diabetics glucose is reduced, in type 2 insulin levels and lipid profiles improve.
4. Healthy bones
The content of calcium, phosphorus, magnesium, zinc and vitamin K contributes to bone strength. However, it is important to maintain the correct ratio of these minerals, especially between phosphorus and calcium, so that demineralization does not occur.
5. A fighter against cancer
Chickpeas contain saponins, natural compounds that may help prevent certain types of cancer. Studies show that they support the production of butyrate – a fatty acid that reduces inflammation in colon cells.
6. Healthy skin, hair and immunity
Vitamins A and E found in chickpeas support skin regeneration, hair health and strengthen the immune system. Due to its iron content, chickpeas are also suitable for women during pregnancy or menstruation.
How to properly prepare chickpeas
Before cooking, chickpeas must be soaked for at least 8 hours, ideally overnight. Then rinse them, put them in a pot with clean water and cook for approximately 40 minutes over low heat with the lid on, or 20 minutes in a pressure cooker. Finally, simply season them – they are great in salads, spreads, soups or as a side dish.
Why eat chickpeas every day?
Regular consumption of chickpeas – even just a handful a day – can bring noticeable health improvements. It helps maintain stable weight, a healthy heart, strong bones and is also an excellent source of plant proteins.
Let’s not underestimate the power of traditional foods. Chickpeas certainly deserve a place in every household – not only as a healthy ingredient, but also as a symbol of a return to quality eating.
