The Nutritional Value and Health Benefits of Black Chickpeas | FITPASS

The Nutritional Value And Health Benefits Of Black Chickpeas

Pushkar Garg 06 August, 2019 Updated on : 06 Aug 2019


Popularly known as the Almonds of the poor or Bengal Grams, Black Chickpeas are healthy and power packed legumes with abundant amounts of fiber and protein and low fat content. If you are eager to build a healthy body and have enough disposable energy, then you should include black chickpeas in your daily diet plan

You can make several dishes with chickpeas – salads, falafel, hummus, curries, soups, stews or you can boil or roast them for a nutritious snack. Irrespective of how you cook them, they’re good for your health.

Health Benefits of Chickpeas

1.    Weight Management

weight management

Black Chickpeas are full of soluble and insoluble fibers that are commonly known to contribute in weight loss. Soluble fiber expels bile from the body and insoluble fiber improves digestive functions. Fibrous foods satiate hunger cravings preventing you from overeating and thereby, prevent gaining weight. Proteins, on the other hand, give the body the required energy to go through the day without requiring more in addition to building muscle.

2.    Reduce Cholesterol

reduce cholesterol

High amounts of soluble fibers prevent the body from absorbing excessive bile acids, which in turn maintain cholesterol levels. Consuming a cup of black chickpeas every day helps in reducing total cholesterol triglycerides and bad cholesterol (LDL). The fibers in black chickpeas are better than those found in other foods.

3.    Especially beneficial for women

especially beneficial for women

Black Chickpeas are especially healthy for females. Women who consume black chickpeas regularly are less likely to be diagnosed with osteoporosis or breast cancer. Saponin – a compound found in plants is known to minimize hot flushes in women after menopause. Boil some water with black chickpeas to prevent the risk of miscarriage. Roast black chickpeas; mix them with broBlack chickpeas normalize the pulse of hypertension patients. Potassium and magnesium present in black chickpeas maintain electrolyte levels in the body thereby regulating blood pressure levels.wn sugar and desi ghee to cure leucorrhea. 

4.    Good for Hair

good for hair

The protein in black chickpeas strengthens the hair follicles and facilitates hair growth. They are also rich in Zinc and Vitamin B6 that helps in building proteins in the hair. Regular consumption is associated with prevention of male pattern baldness and untimely graying of hair. They also prevent dandruff, which is one of the leading reasons for hair fall.

5.    Beneficial for your Skin

beneficial for your skin

The abundance of dietary fiber, protein, phosphorus, carbs, folate and lack of sodium and cholesterol in black chickpeas have several benefits for your skin. Eating sprouted chickpeas can help in removing the spots caused to Leucoderma. Eating chapatis made from black chickpeas for 1-2 months and avoiding salt can cure ringworm infections as well. Chickpea paste is extremely useful in reducing acne and the resulting scars. 

6.    Controls Blood Pressure

controls blood pressure and improve cardiovascular health

Black chickpeas normalize the pulse of hypertension patients. Potassium and magnesium present in black chickpeas maintain electrolyte levels in the body thereby regulating blood pressure levels.

7.    Improve Cardiovascular Health

improve cardiovascular health

Anthocyanin, petunidin, delphinidin, phytonutrients, and antioxidants among others present in black chickpeas improve the health of blood vessels. They prevent oxidative stress, which reduces the risk of heart related diseases. They reduce the formation of plaque, blood clot, heart attacks, strokes, and narrowing arteries with all the amount of folate and magnesium in them. 

8.    Avoids Colon Cancer

avoids colon cancer

Black chickpeas eliminates the risk of colon cancer; soluble fibers are broken down into short fatty acid chains by the bacteria which arte them absorbed by colon cells for energy. This process keeps the colon healthy and reduces the risk of colon cancer

9.    Gluten Free

gluten free diet

Black chickpeas are gluten free and contain considerable proportions of nutrients and minerals including thiamin, riboflavin, foiate, iron and fiber. Black chickpeas flour is especially helpful to those with gluten intolerance.

What is the nutrient breakdown in 100 grams of black chickpeas?

100 grams of black chickpeas contain:

  • 190 calories 
  • 2 Grams fat
  • 0 Grams saturated fat 
  • 0 MG cholesterol 
  • 0 MG sodium 
  • 560 MG potassium 
  • 31 Grams carbohydrate 
  • 17 Grams fiber 
  • 1 Gram sugar 
  • 11 Grams protein

Is it advisable to eat black chickpeas regularly?

Consuming one serving of black chickpeas can substantially decrease your bad cholesterol and the danger of cardiovascular diseases. Several other benefits make them a great food option to be included in your daily diet.

Are dark chickpeas useful for diabetes patients?

The body takes a little longer to digest carbohydrates in legumes like black chickpeas, which helps in maintaining sugar levels. They create insulin resistance, which in turn reduces the risk of getting Type-II Diabetes. 

Roasted and boiled black chickpeas are super foods for individuals who indulge in different types of workouts. For example, if you go for a gym workout then black chickpeas in moderate quantities can fulfill your fiber and protein requirements for a day. It is advisable to include other beans for similar benefits in your diet as well.

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