One 10 peas serving cooked dry chickpeas provides only 38 calories, making it an excellent addition to any diet. Chickpeas are a versatile ingredient that can be used in a variety of dishes, from salads to soups to hummus.
Chickpeas are also packed with nutrients, making them a healthy choice. They are high in protein, fiber, vitamins, and minerals. In fact, just one serving of chickpeas provides approximately 15% of the recommended daily intake of fiber and 14% of the recommended daily intake of protein.
In this article, we'll explore some of the many health benefits of chickpeas and how they can be incorporated into your diet. Whether you're looking to improve your digestion, regulate your blood sugar levels, or simply add more variety to your meals, chickpeas are a great choice.
They are high in protein.
Chickpeas are an excellent source of protein, with one 10 peas serving cooked dry chickpeas providing approximately 7.25 grams of protein. This makes chickpeas an ideal choice for vegetarians and vegans who may struggle to get enough protein in their diets. Additionally, protein is essential for building and repairing tissues, making it an important nutrient for everyone.
They are an excellent source of fiber.
Chickpeas are a great source of dietary fiber, with one 10 peas serving cooked dry chickpeas providing approximately 5 grams of fiber. Fiber is important for maintaining a healthy digestive system and can also help to lower cholesterol levels and regulate blood sugar levels.
They can help regulate blood sugar levels.
Chickpeas have a low glycemic index, which means that they are digested slowly and don't cause rapid spikes in blood sugar levels. This makes chickpeas a good choice for people with diabetes or anyone looking to regulate their blood sugar levels.
They contain essential vitamins and minerals.
Chickpeas are a rich source of essential vitamins and minerals, including iron, phosphorus, magnesium, folate, and vitamin B6. These nutrients are important for maintaining healthy bones, muscles, and organs, as well as supporting the immune system.
They can lower cholesterol levels.
The fiber in chickpeas can help to lower cholesterol levels by reducing the absorption of cholesterol in the gut. Additionally, chickpeas are low in saturated fat, which is also beneficial for heart health.
They may aid in weight loss.
Chickpeas are low in calories and high in fiber and protein, which can help to promote feelings of fullness and reduce overall calorie intake. Additionally, chickpeas have a low glycemic index, which can help to stabilize blood sugar levels and reduce cravings for sugary and high-fat foods.
They are a good source of iron.
Chickpeas are a great source of iron, with one 10 peas serving cooked dry chickpeas providing approximately 21% of the recommended daily intake of iron. Iron is important for maintaining healthy blood cells and preventing anemia.
They can improve digestive health.
The fiber in chickpeas can help to promote regular bowel movements and prevent constipation. Additionally, chickpeas contain a type of starch called resistant starch, which can promote the growth of beneficial gut bacteria and improve overall digestive health.
They may reduce the risk of certain cancers.
Chickpeas contain compounds called saponins, which have been shown to have anti-cancer properties. Additionally, the fiber in chickpeas can help to promote the elimination of cancer-causing toxins from the body.
They can boost heart health.
The nutrients in chickpeas, including fiber, protein, and vitamins and minerals, can all help to promote heart health. Additionally, chickpeas are low in saturated fat and cholesterol, which are both risk factors for heart disease.
Chickpeas are a versatile and nutritious ingredient that can be used in a variety of dishes. From salads to soups to hummus, there are countless ways to incorporate chickpeas into your diet and reap their many health benefits.
5 FAQ about Cooked Dry Chickpeas
1. How Many calories are in a Serving of Cooked Dry Chickpeas?
A serving of cooked dry chickpeas contains approximately 38 calories. This makes them a low-calorie option for those seeking a healthy snack or addition to their meals.
2. What Nutrients are Found in Cooked Dry Chickpeas?
Cooked dry chickpeas are a great source of protein, fiber, and a variety of vitamins and minerals. They are particularly high in iron, folate, phosphorus, and manganese.
3. How Can I Incorporate Cooked Dry Chickpeas into My Diet?
Cooked dry chickpeas can be added to salads, soups, stews, or used in recipes for hummus, falafel, or veggie burgers. They can also be roasted for a crunchy snack or used as a topping for bowls and wraps.
4. What Are the Health Benefits of Eating Cooked Dry Chickpeas?
Cooked dry chickpeas have been linked to several health benefits, including improved digestion, lower cholesterol levels, and reduced risk of chronic diseases such as diabetes and heart disease. They are also a great option for vegetarians and vegans looking to increase their protein intake.
5. How Do I Prepare Cooked Dry Chickpeas?
Cooked dry chickpeas can be prepared by soaking them overnight and then simmering them in water for 1-2 hours until they are tender. They can also be cooked in a pressure cooker for a quicker alternative.