International Lifestyle Magazine Issue 57 | Page 50

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hickpeas (or garbanzos) have a delicious nut like taste and a texture that is buttery, yet
somewhat starchy and pasty. A very versatile legume, they are a noted ingredient in
many Middle Eastern and Indian dishes such as hummus, falafels and curries. While
many people think of chickpeas as being in beige in color, other varieties feature colors such as
black, green, red and brown, in this recipe we are using the everyday beige variety!
Health Benefits of Chickpeas
Fiber Advantage and Weight Loss:
Like other beans, Chickpeas, are
rich in both soluble and insoluble
dietary fiber. Soluble fiber forms
a gel-like substance in the digestive
tract that snares bile (which contains
cholesterol) and ferries it out of the
body. Research studies have shown
that insoluble fiber not only helps
to increase stool bulk and prevent
constipation, but also helps prevent
digestive disorders.
Protein for Vegetarians: Chickpeas are
a good source of protein. They provide
protein comparable to that of meat or
dairy foods without the
high
calories or saturated fats.
Manganese for Energy Production:
Chickpeas are an excellent source of
the trace mineral manganese, which
is an essential cofactor in a number
of enzymes important in energy

production and antioxidant defenses.
Just one cup of chickpeas supplies
84.5% of the daily value for this
mineral.
Iron Boost: Chickpeas can boost your
energy because of their high iron
content. This is particularly important
for menstruating women, pregnant
or lactating women and growing
children. Iron is an integral
component of hemoglobin, which
transports oxygen from the lungs to all
body cells, and is part of key enzyme
systems for energy production and
metabolism.
Stabilizing Blood Sugar and Low
Glycaemic Index (GI): Soluble fiber
helps stabilize blood sugar levels. If you
have insulin resistance, hypoglycemia
or diabetes, beans like chickpeas can
help you balance blood sugar levels
while providing steady, slow-burning
energy. The carbohydrate in them is
broken down and digested slowly. This

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is helpful for weight loss as it controls
appetite.
Heart Healthy: Regular intake of
Chickpeas can lower cholesterol.
Chickpeas contain
significant
amounts of folate and magnesium.
Folate lowers the levels of the amino
acid, homocysteine and strengthens
the blood vessels. Studies have found
chickpeas lower the risk of heart
attack.
For Women: Chickpeas contain
phytochemicals called saponins,
which can act as antioxidants. It could
lower the risk of breast cancer, protect
against osteoporosis and minimizes
hot flushes in postmenopausal
women.
Weight Loss: Due to high fiber
content ,chickpeas are excellent for
weight loss diets. Salad with chickpeas
are tasty and can keep you full longer,
controlling the appetite.