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Chickpeas or Garbanzos, known as chana (or chole) in Hindi belong to the family of legumes that are widely consumed by Indians. Commonly known as Bengal gram, they impart a unique and delicious taste and flavour to your dishes and curries. Though the most common type of chickpea appears round and beige, other varieties include colors such as black, green, and red.
Chickpeas are prized for their high protein and fiber content, and also contain several key vitamins and minerals known to benefit human health.A very versatile legume, they are an important ingredient in many Middle Eastern and Indian dishes such as hummus, falafels and curries.
Fiber advantage and aids in weight loss – Chickpeas are known to be an effective natural aid for weight loss due to their high fiber content. Like other beans, Chickpeas, are rich in both soluble and insoluble dietary fiber.
Dietary Protein for Vegetarians -Being the best source of dietary protein for vegetarians, it also plays a key role in proper weight management.Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide ample amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.
Chick peas or Bengal gram is an excellent source of the trace mineral manganese. Manganese acts as an essential cofactor that plays a vital role in energy production and enhancing your overall immunity.
The fact that chickpeas have low glycemic index (GI) makes this legume good for diabetics. It causes slow and steady release of glucose into the bloodstream and thus, maintains your blood sugar levels.
Chickpeas are a great source of phytonutrients namely phyto-oestrogens (plant hormones) and saponins (anti-oxidants). This legume lowers your risk of breast cancer and protects against osteoporosis by maintaining blood levels of the oestrogen hormone. Chickpeas also help in relieving mood changes during menstruation and post-menopausal symptoms in women.
Chickpeas are an excellent dietary source of iron that helps in fulfilling your body’s requirement for this mineral and thus, prevent anemia. This is the reason women (pregnant, lactating and menstruating), growing children and people at high risk of anaemia are recommended to consume this legume on a daily basis.
Chickpeas are found to lower your blood pressure. This legume helps in maintaining proper electrolyte balance in the body due to the presence of potassium and magnesium in it.
The high fibre content in chickpeas helps in promoting a healthy digestive system and intestine by lowering the risk of digestive disorders.
It is found that regular intake of black gram exerts a positive effect on your heart and protects from a wide range of cardiac complications.