If you are looking to lose weight, then adding boiled chickpeas to your diet would be a great idea. A cup of boiled chickpeas without any added salt (garbanzo) contains 268 calories, making it a low calorie yet filling option for your meals.
Apart from aiding in weight loss, chickpeas are a storehouse of nutrition. A single serving contains high amounts of protein, fiber, vitamins, and minerals.
In this article, we will delve deeper into the numerous benefits of including boiled chickpeas in your diet and how it can be a versatile ingredient in your kitchen.
Weight Loss Benefits
Boiled chickpeas are low in calories and high in fiber, making them a great addition to your weight loss diet. The high fiber content of chickpeas helps in keeping you fuller for longer, reducing your overall calorie intake. Moreover, chickpeas have a low glycemic index, which means they do not cause sudden spikes in blood sugar levels, aiding in weight loss.
High Fiber Content
A cup of boiled chickpeas contains around 12.5 grams of fiber, making it an excellent source of fiber. Fiber helps in regulating digestion and preventing constipation. It also helps in improving heart health by reducing cholesterol levels. Moreover, the high fiber content in chickpeas helps in slowing down the absorption of sugar in the blood, making it a great food option for diabetics.
Protein-Packed
Chickpeas are also an excellent source of plant-based protein. A cup of boiled chickpeas contains around 14.5 grams of protein, making it a great protein source for vegetarians and vegans. Moreover, the protein in chickpeas contains all the essential amino acids, making it a complete protein source.
Low Glycemic Index
Chickpeas have a low glycemic index, which means they do not cause sudden spikes in blood sugar levels. This makes it a great food option for diabetics as it helps in regulating blood sugar levels.
Minerals & Vitamins
Chickpeas are a rich source of vitamins and minerals. They are particularly rich in iron, folate, magnesium, and potassium, all of which have numerous health benefits. Moreover, they also contain vitamin K, vitamin C, vitamin E, and various B vitamins.
Versatile Ingredient
Chickpeas are a versatile ingredient that can be used in a variety of dishes. They can be used to make hummus, falafel, soups, stews, salads, and even curries. Moreover, they can be used in place of meat in many vegetarian and vegan recipes.
Heart-Friendly Food
The high fiber and low-fat content in chickpeas make it a heart-healthy food option. Moreover, the folate and magnesium present in chickpeas help in improving heart health by reducing the risk of heart disease.
Anti-Inflammatory Properties
Chickpeas are also known to have anti-inflammatory properties. Studies show that the antioxidants present in chickpeas help in reducing inflammation in the body, thereby reducing the risk of chronic diseases.
Easy to Digest
Chickpeas are easy to digest and do not cause bloating or gas, unlike other legumes. Moreover, soaking and boiling chickpeas before consumption further aids in their digestibility.
Gluten-Free
Chickpeas are naturally gluten-free, making it a great food option for people with celiac disease or gluten intolerance.
Chickpeas are a nutritious and versatile ingredient that can be used in a variety of dishes to enhance their taste and nutrition profile.
Frequently Asked Questions about Boiled Chickpeas
1. How many calories are in 1 cup of boiled chickpeas?
One cup of boiled chickpeas contains approximately 268 calories.
2. Are boiled chickpeas a healthy food?
Yes, boiled chickpeas are a healthy food as they are high in protein, fiber, vitamins and minerals. They may also help in reducing cholesterol levels, improving digestion and reducing the risk of chronic diseases.
3. How are boiled chickpeas prepared?
To boil chickpeas, soak them overnight in water and then drain the water. Add fresh water to a pot and bring it to a boil. Add the chickpeas and let them boil for about 30 to 40 minutes or until they become tender.
4. Can boiled chickpeas be eaten as a snack?
Yes, boiled chickpeas can be eaten as a healthy and filling snack. They can be seasoned with spices or salt for added flavor.
5. How can boiled chickpeas be incorporated into meals?
Boiled chickpeas can be used in salads, soups, stews and curries. They can also be mashed and used as a base for dishes like hummus and falafel.