Chickpea

Chickpeas appear in early recordings in Turkey about 3500 BCE and in France 6790 BCE. India produces the most chickpeas worldwide but they are grown in more than 50 countries. An excellent source of carbohydrate, protein, fiber, B vitamins, and some minerals, they are a nutritious staple of many diets.

Chickpeas, or garbanzo beans, are a type of legume. The most common type has a round shape and a beige color, but other varieties are black, green, or red. Their nutrients have various health benefits.Like other legumes, such as lentils, chickpeas are rich in fiber and protein. They also contain several key vitamins and minerals.

The name chickpea comes from the Latin word cicer, referring to the plant family of legumes, Fabaceae. It is also known by its popular Spanish-derived name, the garbanzo bean. Kidney beans, black beans, lima beans, and peanuts are other familiar foods found in this legume family. These plants produce edible seeds, called pulses, that have high nutritional value. Two main varieties of chickpeas are the larger round light-colored Kabuli-type, common in the United States, and the smaller dark irregularly shaped Desi-type often used in India and the Middle East.

Benefits:

1.Low glycemix index: Both dried and canned chickpeas have a low glycemic index and low glycemic load, and contain amylose, a resistant starch that digests slowly. These factors help to prevent sudden surges in blood sugar and insulin levels, which can improve overall blood sugar control in people with type 2 diabetes.

2.Gut Flora: Chickpeas contain a soluble fiber called raffinose, a type of oligosaccharide that is fermented in the colon by beneficial bacteria called Bifidobacterium. As bacteria break down this fiber, a short chain fatty acid called butyrate is produced. Butyrate plays a role in reducing inflammation in the cell wall of the colon, promoting regularity in the intestines, and possibly preventing colorectal cancer by promoting cell apoptosis (death).

3.Lower cholesterol level: Chickpeas contain a plant sterol called sitosterol that is structurally similar to cholesterol in the body. It interferes with the body’s absorption of cholesterol and thereby can help to lower blood cholesterol levels. The fiber and unsaturated fats in chickpeas may also favorably affect blood lipid levels.

4.High in fiber: High fiber foods can help to promote a feeling of fullness and satiety by delaying digestion and adding bulk to meals. The satiating effect of the high fiber and protein content of chickpeas may help with weight management.

5.Digestion and regularity: Fiber helps keep the digestive tract healthy and promotes regularity. Chickpeas are a good source of fiber

Serving way:

Tossing chickpeas, vegetables, and a variety of other legumes — such as beans and lentils — in vinaigrette to make a protein-rich salad

Sprinkling some canned or roasted chickpeas into a salad to add texture and a nutty flavor

Using chickpea flour when baking to add fiber, protein, vitamins, and minerals

Blending chickpeas with olive oil, garlic, lemon juice, and tahini to make hummus, which can be a dip or spread

Adding chickpeas to a vegetable soup or stew to add nutrients, and serving with whole-grain rice for complete protein

Using chickpeas to replace some or all of the meat in soups and stews

Mixing chickpeas with any spice for a delicious side or snack

Making falafel by mashing chickpeas with cumin, garlic, chili, and coriander, separating the mixture into small balls, and frying them until they are crisp