Chickpeas Not Just For Weight Loss & Good Digestion

But A Nutrient Dense Superfood Giving A Whole Lot More Health Benefits…

One of the very first questions most naturopaths in the Unani and Ayurvedic medicinal fields ask is if you are regular. Constipation and associated poor digestion are the root cause of most health problems, including obesity, cancers, heart trouble etc. Poor diet, not drinking enough water and lack of physical activity is said to contribute to poor digestion that leads to constipation and other health issues.

Health is Wealth — very aptly said! We are what we eat! Often, we tend to give priority to personal success at the cost of our health. When we are young and fit, health is neglected and other short-time needs take precedence. Fast foods, takeaway, restaurants and shelf foods from the supermarket are easy options that money can readily buy. But they are not always healthy options. Gradually it affects our health. When we have lost our health and are in pain, then we realise its importance and sometimes, it is too late.

One of the best ways to improve your health is to learn to cook at home. Get to know your ingredients and the health benefits or adverse effects of it. We are at a very opportune time when all the information is available on the tip of our fingers. The internet is replete with information on almost everything — healthy food, exercise, good sleep etc all of which are important for our overall well-being. Not only will you be saving a lot of money by cooking at home, but your physical and mental health will improve.

South Asian, Middle Eastern and Mediterranean diets often consume chickpeas in various forms and are one of the must-have foods. Generally, they are soaked and cooked and used in curries, salads, dips such as Hummus or other snacks. Chickpea flour is also used to make delicious fritters and does a whole lot of good in solving digestive problems. As they are deep-fried, they are not a very healthy option if made often.

Recently, I wrote an article “three healthy ingredients that can kickstart your weight loss. In this article, I talked about sprouting beans and their nutritional benefits. Here is the link:

My journey into sprouting has taken off. I have tried sprouting chickpeas and these have been highly successful too. I love the crunchy taste of the sprouted chickpeas with increased nutritional value and their freshness indicates that it is a wholesome, live and healthy food to nourish your body.

Nutritional Benefits of Chickpeas:

In addition to the above chickpeas are high in vitamins A, B6, B9 and K.

This nutrient-dense legume has been highly recommended by the U.S dietary guidelines and is found beneficial in combating many health problems.

Gut Health: The high soluble fibre content in chickpeas called raffinose when broken down by beneficial bacteria reduces inflammation in the colon and promotes regularity. It is also said to possibly prevent colorectal cancer by cell apoptosis (cell death).

Diabetes: Chickpeas contains a resistant starch called amylose that digests slowly thus it has a low glycaemic index. Amongst people with type 2 diabetes this prevents sudden surges in blood sugar and insulin levels and helps in its control.

Weight Control: The high fibre, moderate protein and low fat content of chickpeas gives a feeling of satiety which is particularly important in controlling weight.

Heart Disease: A plant sterol called sitosterol present in chickpeas interferes with cholesterol absorption in the body and helps lower blood cholesterol levels. In addition, the high fibre content and low unsaturated fats, potassium, B vitamins, iron, magnesium, and selenium in chickpeas all support heart health.

Bone health: The iron, calcium, magnesium, phosphate, manganese, zinc and vitamins present in chickpeas contribute to a healthy bone structure and can prevent osteoporosis.

Cancers: Toxic substances called “free radicals” that accumulate in the body affects metabolism and can damage healthy cells leading to many health problems including cancers. Chickpeas contain antioxidants that help remove free radicals and also contain a fatty acid called Butyrate that is said to suppress the growth of cancer cells. In addition, Chickpeas also has other bioactive compounds that reduce the risk of certain cancers such as colorectal cancer.

Mental health: A cup of chickpeas contains 69.7 mg of choline, which helps with brain and nervous system function. Choline plays a role in mood, muscle control, learning, and memory, as well as the body’s metabolism.

While chickpeas can be consumed in a number of ways and provide nutritional benefits, sprouting increases these benefits to a new level. The protein, fibre, vitamins & mineral content is higher and the freshness of live raw food in the diet gives it a whole new dimension. Sprouted chickpeas can be added to salads along with other healthy raw ingredients such as tomatoes, onion, chopped oranges, cucumber, avocado, cilantro etc with a light dressing of salt and lemon juice.

To sprout chickpeas follow the instructions in this article:

Easy Hummus Recipe:

Ingredients: 1 cup dried chickpeas ½ cup tahini (sesame paste available in Middle Eastern groceries) 3 cloves chopped garlic 2 tablespoons olive oil 2 tablespoons lemon juice Salt to taste

Method: Soak dried chickpeas in water overnight. The next day, cook the chickpeas in 4 cups of freshwater adding a pinch of bicarbonate of soda. Soda softens the water and speeds up the cooking. Drain out most of the water. Allow the cooked chickpeas to cool. Combine all the ingredients and blend to a fine smooth paste. Add more olive oil while serving. Serve as a dip with celery sticks, carrot sticks, cucumber etc or with pita bread.

Chickpea flour fritters or bhajias:

Ingredients: 2 heaped tablespoons chickpea flour 1 heaped tablespoon rice flour ½ tsp salt Tiny pinch of sodium bicarbonate (Increase will absorb more oil) Optional — carom seeds & pinch of chilli powder Potato sliced like round chips or sliced onion Sunflower or any vegetable oil for deep frying

Method: Combine all the dry ingredients and use a little water to make a thick batter. Cover and keep the batter for 10 to 15 minutes. Heat the oil in a small wok until moderately hot. Dip the potato slices or onions and deep fry till golden. Note: This is eaten as an occasional snack. Deep frying often is not healthy.

Conclusion: Chickpeas is a nutrient-dense food that is widely used and highly recommended by the U.S Diabetic Association. Its high protein and fibre content along with minerals such as iron, folate, vitamins, magnesium, potassium, zinc etc make it an ideal food to improve digestion, weight loss, assist in managing diabetes, prevent cancers, improve heart health, high blood pressure etc.

Sources: https://www.hsph.harvard.edu/nutritionsource/food-features/chickpeas-garbanzo-beans/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/ https://www.medicalnewstoday.com/articles/280244#benefits https://www.veecoco.com/blog/how-to-sprout-chickpeas

If you like this article and want to read more such articles without restrictions, why not consider becoming a Medium member by using my referral link below?

I get a portion from your monthly fee at no extra cost to you and it all goes in supporting the less fortunate.