Chickpeas, or Garbanzo beans, were initially grown in Middle Eastern countries and were consumed very regularly for thousands of years.They have a grainy texture and a nutty flavor that goes well with other dishes as well. Apart from being rich in minerals, vitamins, sodium, and fiber, they also offer many health benefits, like improving the digestive system, blood sugar control, reducing the risk of heart disease and colon cancer, and weight management.Chickpeas (Cicer arietinum L.) are legumes and belong to the same family as peanuts and kidney beans. Their texture is also kind of creamy and buttery. Chickpeas have 67% of calories that come from carbs; the rest of the calories come from fat and protein. In the United States of America, the Kabuli variety is very famous, which is round, tan, and a little larger as compared to peas. In India and the Middle East, the ‘Desi Variety’ is the most popular. This variety is darker, smaller, and less round than the Kabuli chickpeas. In Turkey, it was first used in 3500 B.C., and in France, it was first used in 6970 B.C.They are now grown in over 50 nations. India produces the most chickpeas of any country on the planet. There are many nutrition tips on how to make chickpeas that you can use to increase the nutritional value and improve digestive health. It is better to pair chickpeas with whole grains. Keep reading to learn more interesting facts!You can also read about almond flour nutrition facts and eggnog nutrition facts here at Kidadl.Chickpea classification: legume or lentil, and whyChickpeas or Garbanzo beans are among the most popular foods to eat for many people all around the world. These peas have a nutty flavor and are very delicious. People often mistake them for nuts and come up with the question of whether they are nuts or legumes. Nuts are fruits with inedible hard shells that contain seeds on the inside of them. Chickpeas are legumes and are not nuts. They are from the family Fabaceae and have many nutrients. Just like any other legume, the chickpea seeds are water-borne. These legumes are known for their high protein and fiber content.Apart from that, they have a significant amount of minerals, fat, vitamins, and carbohydrates. Just like many plant-based foods, they do have cholesterol. You might be curious to know whether chickpeas are carbs or protein after learning about their classification. Chickpeas have a high carbohydrate and protein content. Carbohydrates are included in around 27% of cooked, mature chickpea seeds, whereas proteins are found in approximately nine percent of cooked chickpeas. These are all very large levels of both nutrients. You’d have to consume at least six cups of chickpeas to meet your daily carbohydrate requirements, which I don’t believe is realistic. Furthermore, because these beans are nutrient-dense, you must limit your serving size. Speaking about the protein content of chickpeas, just 3.52 oz (100 g) can satisfy up to 20% of the daily requirement.Consuming more plant-based foods like beans and lentils has become increasingly fashionable over the last few years. These foods are inexpensive, adaptable, tasty, and nutritious, making them an excellent addition to your cabinets.If you’ve never prepared chickpeas or lentils before, they may appear intimidating at first, but they’re both simple to prepare, and the end results are well worth the effort. Chickpeas are bigger and heartier than lentils and therefore take longer to cook. Lentils offer fewer calories, more protein, and more fiber per serving than other legumes. To begin with, both chickpeas and lentils are legumes, which means that they are both the fruit or seed of a plant. These seeds are also known as pulses when they have been dried. While both of these items are members of the same family, they differ in a few ways.Chickpeas, also known as garbanzo beans, are heartier than lentils and require more time to prepare. They’re usually round and beige in color, with a small split down the middle. Other variants are available in black, green, or red hues, with varying textures and flavors. The standard beige chickpea has a relatively neutral flavor that doesn’t taste like anything, making it an excellent carrier for sauces or soaking up stock in soups.When cooked properly, they have a fluffy, soft texture and keep their shape well. When chickpeas are cooked, they usually have a thin layer of skin on them. Some people prefer to remove them before using them, but it has no effect on the final product and is simply a hassle, so avoid it if you see it in a recipe.Lentils are thinner than chickpeas and are available in a variety of colors and flavors, ranging from the sturdy green lentil to the soft and sensitive red lentil. When cooked, the deeper green, brown, and black lentils have a subtle earthy and peppery flavor that holds together well. Brown, black, and green lentils are firmer and have a great nutty texture. They aren’t as huge or as soft as chickpeas, but they have a similar texture on a smaller scale. Chickpeas and lentils are both excellent sources of plant-based protein and fiber to include in your diet. In terms of macronutrients and calories, they have a fairly comparable nutritional profile. While lentils come in a variety of shapes and sizes, and their nutritional content varies slightly, they are generally lower in calories and higher in fiber than chickpeas. They also provide somewhat more protein, but the variations are so minor that either option is acceptable.Chickpea vitamin and mineral profileGarbanzo beans are one of the good sources of folate and vitamin B6, and they can satisfy the needs of 14% of the daily needs of each one of them in just one cup of serving. Apart from vitamin B6, you will get other B vitamins like riboflavin, thiamin, pantothenic acid, and niacin. Some of the healthy minerals present in chickpeas are manganese, copper, phosphorus, iron, and electrolytes like sodium and magnesium. Apart from these, calcium, selenium, and potassium are also present, but in small amounts. Legumes are a very good source of zinc, folate, manganese, iron, and copper. Consuming chickpeas during pregnancy can help the mother satisfy her folate needs, which will reduce the risk of the baby developing any birth defects. Zinc is a mineral that is very crucial for the overall development of cells that are in charge of protecting the body against foreign and toxic substances that can decrease immunity. Iron and copper together help in forming red blood cells, and manganese helps with blood sugar levels.Chickpea health benefitsIf a snack has chickpeas in it, it means it has a high nutritional value. Chickpeas can be added to various recipes and salads, be used to make chickpea flour, roasted as a snack, chickpea pasta, and many more. You can also consume mashed chickpeas by making a dip of olive oil and lemon juice.Chickpeas are low-cost sources of plant-based proteins, nutrients, antioxidants, anti-inflammatory compounds, sodium, fiber, minerals, and vitamins. If you incorporate chickpeas into your daily diet, it will help you build a healthy lifestyle. Like many other legumes, chickpeas (Garbanzo bean) are an important source of plant protein. For this reason, the Asian population consumes chickpeas a lot. They have 378 calories and can provide up to 0.67 oz (19 g), or 35% of the recommended daily value of protein.Chickpeas have high dietary fiber levels. It works as a bulk laxative that helps the body provide protection against the toxic substances that harm the colon mucosa. It also prevents the binding of cancer-causing elements in the colon. Dietary fibers also help in reducing blood sugar control levels by reducing the reabsorption of cholesterol-merging bile in the colon. Chickpeas, for example, have Biochanin-A and O-methylated isoflavone compounds. Biochanin A is a plant estrogen. According to various research, it came out that this compound has a vital role in preventing the build-up of cancer cells.Other isoflavones present in chickpeas are genistein, glycitein, formononetin, and glycitein. Isoflavones help in reducing osteoporosis and postmenopausal cancers. Garbanzo beans, or chickpea beans, are a very good source of vitamin B-complex. Just 3.52 oz (100 g) of them have 557 µg or 134% of folates. Apart from vitamin B-12, folate is also very essential in synthesizing DNA and cell divisions in the body. Ingesting folate in the diet during the time of conception and pregnancy helps prevent neural tube defects in infants.Foods that have high protein and fiber help in feeling full and hence make you consume less food to balance the overall calories. According to the various studies that have compared white bread with chickpeas, the participants who ate chickpeas had much better glycemic control, less calorie intake, and appetite. Pulses (legumes, like chickpeas) in the diet result in weight loss even when diets are not designed to restrict calories.Chickpeas, like peanuts and soybeans, are legumes. Chickpea allergy is most commonly detected as a cross-reaction in those who have previously tested positive for peas, soy, hazelnuts, or lentils. If you have some kind of nut allergy to foods like lentils and peas, or if you feel some symptoms after eating chickpeas, talk to your doctor about what you should eat. Chickpeas, like some other beans and high-fiber foods, can induce digestive issues like flatulence. Fiber can be progressively added to your food to help minimize these symptoms. Chickpeas, on the other hand, should be avoided if you’re on a low-FODMAP diet to treat irritable bowel syndrome or another digestive or heart disease.Chickpea nutrition profile per servingChickpeas have very good nutrition information. They have a very moderate level of calories, which provides 269 calories per one cup (5.75 oz (164 g)). Chickpeas have 67% of their calories come from carbs; the rest of the calories come from fat and protein. Chickpeas have a huge variety of minerals and vitamins. It also has a moderate amount of protein and fiber. A cup of chickpeas, which is 5.75 oz (164 g), has 0.51 oz (14.5 g) of protein, 0.14 oz (4 g) of fat, 1.5 oz (45 g) of carbs, and 0.44 oz (12.5 g) of fiber. It contains 74% of the Daily Value (DV) of manganese, 71% of the DV of folate (vitamin B9), 64% of the DV of copper, 26% of the DV of iron, 23% of the DV of zinc, 22% of the DV of phosphorus, 19% of the DV of magnesium, 16% of the DV of thiamin, 13% of the DV of vitamin B6, 11% of the DV of selenium, and 10% of the DV of potassium.Chickpeas also contain polyunsaturated fat, and these fatty acids are very supportive of good health. Garbanzo beans are also a good source of plant-based alpha-linolenic acid (ALA), which is a type of omega-three fatty acid. It helps in raising HDL cholesterol levels, also known as ‘good cholesterol’. This acid helps in lowering both blood sugar and triglycerides if you consume it as part of your daily diet. Soluble fiber helps in binding LDL cholesterol. Chickpeas have a unique taste, and you can add them to many recipes to enhance the taste. They are that category of food which you can make part of a heart-healthy diet, gluten-free diet, diabetes diet, plant-based, vegan, vegetarian, Mediterranean, and many more.Here at Kidadl, we have carefully created lots of interesting family-friendly facts for everyone to enjoy! If you liked our suggestions for 17 must-know chickpea nutritional facts and health benefits, then why not take a look at 51 curious 20th-century facts and significant events for kids or 25 ever-so curious 21 pilots facts for skeleton clique followers.
Chickpeas, or Garbanzo beans, were initially grown in Middle Eastern countries and were consumed very regularly for thousands of years.
