The history of man and the consumption of chickpeas spans a lot of centuries. Thanks to its ease of production and cultivation and its richness as a source of vegetable protein, this food is still present, and very abundantly, in the gastronomy of almost all countries in the world.
Although we take it as food, the properties of chickpea they can also produce beneficial effects on our health.
It is indisputably one of the best vegetable proteins that we can obtain and, therefore, it also contributes to controlling our appetite and reducing other protein sources of worse digestion.
Not for that reason we must stop talking about the properties of chickpea in terms of its vitamin intake and a balanced nutritional balance that we are going to present below.
Main properties of chickpea
 Good nutritional ratio
One of the factors that makes chickpeas still nutritionally interesting today is its ability to cover our daily needs in a wide range of proteins, fiber, minerals and vitamins.
The caloric intake is moderate, being this source of energy mainly from carbohydrates.
For a serving of 128 grams (1 deep dish)
|Composition||Concentration||% Recommended Daily|
What we can say about this table is a very high concentration of fiber (half of what we need daily), low in fat (4.2 g) of which only 0.4 g (2%) belong to the group of saturated lipids (harmful), and high concentration of vegetable proteins, which account for almost 30% of daily protein needs.
The calories from chickpeas are moderate, considering that 100 grams is not a very difficult amount to incorporate through different recipes.
However, these calories are very well distributed between fiber, carbohydrates and proteins, and less in fat.
Depending on the way of cooking and the origin, these fats are between 4 and 6 grams. His glycemic index is 30, which is quite an interesting value for people suffering from diabetes.
- Potassium: 477 mg (14% RDA)
- Phosphorus: 276 mg (28% RDA)
- Magnesium: 78.7 mg (20% RDA)
- Calcium: 80.4 mg (8% RDA)
- Zinc: 2.5 mg (17% RDA)
- Copper: 0.6 mg (29% RDA)
- Iron: 4.7 mg (29% RDA)
As we can see, the ratio of minerals is very balanced, it is an important source of iron for fight anemia and has a high percentage of phosphorus, potassium and magnesium, among others.
Vitamins present in chickpeas
On the other hand, we are going to study the concentration of vitamins offered by the properties of chickpea.
- Vitamin A: 44.3 UI (1% CDR)
- Vitamin C: 2.1 mg (4% RDA)
- Vitamin E: 0.6 mg (3% RDA)
- Thiamine: 0.2 mg (13% RDA)
- Riboflavin: 0.1 mg (6% RDA)
- Niacin: 0.9 mg (4% RDA)
- Vitamin B6: 0.2 mg (11% RDA)
- Folate: 282 mg (71% RDA)
- Pantothenic acid: 0.5 mh (5% RDA)
Likewise, and as also happens in the case of minerals, it keeps a balanced concentration of vitamins, highlighting its concentration in thiamine and, above all, in pantothenic acid.
Vitamin B5 or pantothenic acid: it intervenes in the synthesis of anti-stress hormones (adrenaline), so it is related to the way of facing situations of stress, depression or anxiety. The lack of this vitamin in the necessary amounts causes disorders related to these problems.
Let’s comment on the main properties of chickpea cooked when we use it, in a common way, in our foodDaily tation.
Rich in plant-based proteins
Undoubtedly, one of the factors to take into account is a highly concentrated protein of plant origin, with 0% cholesterol contributed to the body. Therefore, this product stands out for destroying the myth that vegetarians can not increase muscle mass due to lack of protein. In fact, in many cases the opposite is true.
A small serving of chickpeas of 28 grams (comparable to the consumption of a few walnuts or almonds), contains up to 3 grams of protein.
Foods rich in protein can help us keep the appetite at bay, since they promote the feeling of digestive satisfaction without introducing many calories, few fats and no cholesterol. [Study]
However, it is also important that these proteins have a balanced balance of amino acids, and this does not happen with all foods (animals and plants).
In the case of chickpeas, as we have seen in the aminogram above, it has practically all the amino acids readily available for absorption, which is why it is considered a good source of vegetable protein.
However, the concentration of methionine, a very interesting amino acid, is lacking in the properties of chickpea. Therefore, we should not use chickpea as the only source of protein, but complement it with other foods (vegetarian or not).
 Chickpeas can help you control your weight
For the same reason above, the calorie density provided in balance with the total protein concentration is low. This encourages us to fill our stomach easily without necessarily introducing a high calorie ratio to the body.
And best of all, almost 50% of the energy of chickpea properties comes from fiber and, in very low concentration, saturated fats)
Therefore, this type of food, ingested as a main course or companion, increases the feeling of satiety and decreases the load of appetite for other more fatty foods. This, in short, can help you control your peo.
A scientific study concludes that those who ate chickpeas on a regular basis were 53% less obese, with a lower body mass index and lower fat perimeter, compared to those who did not. [Study]
 Properties of chickpea in blood sugar control
The concentration of sugar in the blood is related to the glycemic index of a food.
The glycemic index measures the quality of carbohydrates in a food and the amount of glycemia produced after ingestion.
Chickpeas have a fairly low glycemic index (GI), so the increase in blood sugar concentration occurs slowly. Therefore, the properties of chickpea offer that it is considered an appropriate food for people with diabetes, just like chestnuts.
It has been scientifically proven as the use of food with low glycemic index improve blood sugar control. [Study]
However, there are still more properties of chickpea for the regulation of blood glucose.
Foods with a high concentration of fiber, such as chickpeas, delay the absorption of carbohydrates, which is why the supply of sugar to the bloodstream is controlled.
Similarly, foods high in protein promote a more appropriate level of blood sugar in people with type 2 diabetes, as several scientific studies have shown. [Study]
Compared to whole grains or white bread, the same amount by weight of chickpeas meant a 21% lower sugar concentration in the bloodstream. [Study]
 The properties of chickpeas may benefit digestion
Digestion is favored according to the fiber content contained in the food.
In fact, the Western population has a serious problem of fiber consumption deficit, so it will always be positive to introduce this type of food, such as chickpea.
The importance of fiber in the properties of chickpea is that it is soluble, which means that it can be easily absorbed and exploited.
This it also contributes to having a much more developed intestinal flora and with greater advantages in our stomach, since they predominate when there is a high consumption of fiber.
In turn, it prevents digestive diseases and, much more importantly, possible stomach or colon cancer. [Study]
 Chickpeas May Reduce Heart Disease
It is not easy to find a connection between the prevention of cardiorespiratory diseases and the properties of chickpea.
However, it can be indirectly related to an adequate intake of minerals such as magnesium and potassium.
Although we think that minerals are easily covered, we may be surprised when, for example, we comment that there is a very high percentage of people who do not take the sufficient calcium.
The same happens with other minerals, which can be compensated with the usual intake of a food such as chickpea. [STUDY OF THE IMPORTANCE OF MAGNESIUM]
Both minerals act regulating blood pressure of the organism and, therefore, being able to prevent heart disease.
Likewise, it is interesting to eat foods with low fat content, at least saturated fat, since it conditions an increase in bad cholesterol or LDL.
The consumption of chickpeas can encourage the reduction of cholesterol levels up to 16 mg/dL [Study]