Chickpea is not super low in calories, like most vegetables, but they are rich in a number of useful nutrients for you. 1 serving cooked chickpeas contains 270 calories, 45 g of carbohydrates, 4 g of fat, 15 g of protein and 13 g of fiber. The same 1-cup serving also meets 70 percent of the daily value of folic acid and 26 percent of DV for iron. It is also a good source of other minerals, including manganese, magnesium, zinc and copper, as well as some other B vitamins, including thiamine, and vitamin B-6.
Fiber is one of the reasons you can add chickpeas to your menu. According to the recommendations of the United States for Americans, adopted in 2015, most Americans behind their recommended daily fiber needs. Depending on your age and sex, the need for fiber is 21 to 38 grams per day. One serving of chickpeas in the cup provides about one-third of your daily fiber needs.
While you may know that adding more fiber to your diet is helpful in maintaining regularity, there are a number of other health benefits. Foods with fiber such as chickpeas, allows you to feel full for longer, which helps you eat less, which can benefit your waistline. Chickpeas contain soluble fiber, which helps reduce the level of low-density lipoprotein, or bad cholesterol. Soluble fiber also helps maintain a stable blood sugar level that benefits people with diabetes. There is a connection between increased intake of dietary fiber and a lower risk of certain types of cancer of the digestive system, including stomach and colorectal cancer.
Chickpeas Are Folate-Rich
According to the Office of Dietary Supplements, most Americans have no trouble getting enough folic acid vitamin. However, some groups, namely women of childbearing age who can not get enough. Folic acid is an important nutrient during periods of rapid cell growth, especially during fetal development. Low folate intake before and during pregnancy is associated with neural tube defects, or congenital defect of the spine or brain, resulting in conditions such as spina bifida. Folate also plays a role in the formation of red blood and DNA cells. One cup of chickpeas satisfies more than 70 percent of women's daily needs for folic acid and 50 percent of the daily needs of a pregnant or breastfeeding woman.
Vegetarian Source of Iron
Kids, teens and women as well as vegetarians may have trouble getting enough iron in their diet. Iron helps build red blood cells and some hormones, and is important for cell functioning and normal growth. Due to women's menstrual cycle they have higher iron requirements than men, 18 mg and 8 mg per day. After menopause, women have it reduced to 8 milligrams per day. One cup of chickpeas accounts for more than 25 percent of women's daily iron needs and more than 50 percent of men's needs.
However, iron is not heme nutah iron, which is not as easily absorbed as heme iron - type of iron found in meat. However, you can improve the amount of iron your body absorbs from the grains, if combined with foods rich in vitamin C. For example, add chickpeas in a tomato soup, red pepper or use to eat your mashed chickpeas.
Chickpeas Are High in Protein
Chickpeas is an excellent source of protein, with a serving in 1 cup contains more protein than the two large eggs. However, protein nutah is not "complete" because, in contrast to animal products, it does not contain all the essential amino acids. But you can easily get the amino acids you need by consuming other sources of protein throughout the day, such as eggs, dairy products, meat, cereals and vegetables. Although you do not need to have your chick in the same food as the other products in order to get the benefits, you can either mix chickpeas in a swan, or add a bit of a salad with dinner. If you - vegetarian, eat chickpeas as a source of protein, eat a varied diet that includes whole grains and vegetables - such as 100 percent whole grain pita or carrots and celery with your hummus - to get all the essential amino acids .