Chickpeas - composition, calorie content, benefits and harms
Not so long ago, chickpeas appeared on the shelves of domestic stores, but they have already gained well-deserved popularity. There are so many useful elements in the composition of chickpeas that it alone is able to replace half of the diet. And due to the low glycemic index, this product is indicated for weight loss and in the diet of patients with diabetes.
The content of the article
Adherents of a healthy lifestyle prefer to eat chickpeas raw or sprouted. It is such a product that is the most useful, since it is filled with energy, vitamins and minerals as much as possible.
The nutritional value
The composition (BZHU) and calorie content in the raw and thermally processed product are different. The most energy comes from raw chickpeas. The least amount of calories is boiled: it is in this form that specialists in dietary nutrition recommend using it.
|Nutritional value of chickpeas (per 100 g)||In cheese||Boiled||Fried|
|Protein||8.8 g||8.3 g||15 g|
|Fats||1.8 g||1.9 g||37 g|
|Carbohydrates||18,1 g||19.3 g||48 g|
|Cellulose||3 g||7.6 g||7.6 g|
|Calorie content||376 kcal||127 kcal||518 kcal|
According to the Ministry of Health of the Russian Federation, the most optimal ratio of BZHU in terms of healthy nutrition is contained in fried chickpeas. However, its high calorie content does not make it possible to recommend this cooking method for dietary meals.
Important! Chickpeas are part of a diet that reduces the risk of heart disease, one of the leading causes of death in men and women over 50.
Chickpeas are rich in vitamins, minerals, saturated and unsaturated fatty acids. This makes it a valuable product that supplies most of the elements necessary for the human body.
Vitamin content (per 100 g):
- A (retinol) - 15 mcg;
- B1 (thiamine) - 0.1 mg;
- B6 (pyridoxine) - 0.5 mg;
- B9 (folic acid) - 650 mcg;
- C (ascorbic acid) - 4 mg;
- K - 33 mg;
- PP - 3.3 mg.
Trace elements (per 100 g):
- iron - 2.5 mg;
- copper - 352 mcg;
- manganese - 2 mg;
- zinc - 2.8 mg;
- selenium - 28.1 mg.
Macronutrients (per 100 g):
- potassium - 966 mg;
- sulfur - 191 mg;
- calcium - 190 mg;
- magnesium - 123 mg;
- phosphorus - 1215 mg;
- sodium - 70 mg.
The composition of vitamins and minerals is indicated for the raw product.
Reference. During heat treatment, some elements are destroyed. For example, the content of vitamins A and C in raw chickpeas is four times higher than in boiled or fried ones.
Health benefits and harms of chickpeas
Turkish peas are a valuable source of easily digestible protein. according to its properties, doctors equate it with chicken. For this reason, chickpeas are an indispensable product for raw foodists, vegans, and people with poor health.
Lamb peas have a beneficial effect on almost all organs and systems of the body. Due to the presence of rare minerals in the composition, it is used for a variety of diseases and conditions.
The health benefits of chickpea are determined by its composition:
- polyunsaturated fatty acids omega-3 and omega-6, essential amino acids strengthen the cardiovascular system;
- fiber has a beneficial effect on the activity of the digestive tract, gently emptying the intestines and preventing constipation, which is important in adulthood and with a tendency to be overweight;
- carbohydrates and proteins contribute to long-term satiety, which prevents the urge to snack between meals;
- calcium and phosphorus - building materials for bones;
- a high iron content increases the level of hemoglobin in the blood, as a result of which all organs are better supplied with oxygen.
In addition, chickpeas are indicated for cataract to improve the circulation of intraocular fluid, in diabetes - to reduce insulin resistance, in atherosclerosis - to lower the level of "bad" cholesterol.
For women, chickpeas replaces the cosmetic bag. It stimulates the production of collagen, therefore, the skin tone increases, and its youthfulness remains longer.
Folic acid in the composition of the product is indicated for women during the period of gestation, and iron is indicated for maintaining high hemoglobin, which reduces the risk of fetal hypoxia.
Protein and calcium keep hair, nails and teeth healthy.
For weight loss, chickpeas are indispensable, since not only reduces appetite and replenishes the body's needs for good nutrition, but also levels the craving for starchy foods and sweets.
Important! During breastfeeding, chickpeas in a woman's diet enhances lactation.
Chickpea consumption contributes to:
- building muscle mass thanks to amino acids;
- increased testosterone production due to the presence of selenium in the composition;
- increases sperm motility.
Men who regularly use chickpeas retain the potency and quality of sexual relations much longer than those who neglect this product.
Like all legumes, chickpeas begin to be introduced into the diet of babies from one and a half years. Since the plant product can cause an allergic reaction, start feeding with small portions - 1-2 tsp, gradually increasing the amount of chickpeas on the menu.
Chickpeas provide the growing body with building materials for organs and systems, as well as many elements it needs.
Important! The first intake of chickpeas should be independent - in the form of puree. This way, parents can immediately see if there is an unwanted reaction.
Thanks to its light nutty flavor, chickpeas will satisfy even the most picky kids. Soups, cutlets, cereals, mashed potatoes and even sweets are made from it.
Contraindications and possible harm
Despite all its benefits, chickpeas also have contraindications. First of all - individual intolerance to vegetable protein.
Moderate consumption of chickpeas is possible during remission in the presence of diseases:
- stomach ulcer;
With caution - with a tendency to flatulence. During the period of breastfeeding, the mother's chickpeas are allowed no earlier than the baby's intestines work, that is, 4-6 months after childbirth.
Regular consumption of chickpeas replenishes the deficiency of many vitamins and minerals. When consumed in moderation, it does not lead to weight gain; on the contrary, it promotes weight loss by stimulating metabolism.
Chickpeas have been shown to prevent cardiovascular diseases. Helps with intestinal disorders, strengthens bones, improves skin condition, prolongs the youth of men and women. In the presence of blood stagnation in the lower extremities, inflammation of the bladder, ulcers and gout, we recommend that you consult with your doctor before introducing the product into the diet.