We consistently seek innovative ways to add variety and nutritional value to our meals, emphasizing the importance of making healthy choices enjoyable. Contrary to common belief, maintaining a healthy diet doesn’t have to be boring. A simple and delightful approach is to incorporate chickpeas into your daily meals. Benefits of chickpeas can be enjoyed by both diabetic and non-diabetic people alike.
Chickpeas are packed with essential nutrients such as protein, fibre, vitamins, and minerals. Furthermore, let us explore the advantages of chickpeas, particularly for individuals with diabetes.
Chickpeas – A Powerhouse Of Nutrition
Chickpeas are loaded with essential nutrients and fibre. They also have a very diverse nutrition profile because of this reason. One cup of chickpeas consists of the following nutrients-
| Nutrients | 1 cup of chickpeas (164 g) |
| Energy (calories) | 269 |
| Protein (g) | 14.5 |
| Fat (g) | 4.25 |
| Carbohydrates (g) | 44.9 |
| Fibre (g) | 12.8 |
| Calcium (mg) | 80.4 |
| Iron (mg) | 4.7 |
| Magnesium (mg) | 78.7 |
| Phosphorus (mg) | 274 |
| Potassium (mg) | 477 |
| Zinc (mg) | 2.5 |
| Copper (mcg) | 0.6 |
| Selenium (mcg) | 6.1 |
| Vitamin C (mg) | 2.1 |
| Choline (mg) | 70.2 |
| Beta carotene (mcg) | 26.2 |
| Vitamin E (mg) | 0.6 |
| Vitamin K (mcg) | 6.6 |
Health Benefits of Chickpeas
Chickpeas offer a plethora of health benefits for every individual alike. Some of them have been listed below-
Helps Manage Diabetes
Along with being high in protein, chickpeas also have a low glycemic index. This makes them ideal for people with diabetes. Since they have a low GI, they can be easily digested by the body and they don’t lead to a spike in your blood glucose levels. Also, people with diabetes should include them in their diet to get a good amount of fibre in their meals.
Helps Reduce Cholesterol
Chickpeas have a high amount of fibre and by substituting your daily whole wheat meals with chickpeas, you can significantly reduce your cholesterol levels.
Helps Manage Your Blood Pressure
Chickpeas are a good source of potassium and they can also gradually help you increase your potassium levels. It helps manage your blood pressure and can also help in its treatment.
Improves Your Brain Function
Chickpeas contain a good amount of choline. It is a mineral which can help in mood regulation, learning, muscle control and memory. Chickpeas also contain some other nutrients like zinc, selenium and magnesium, they can help in combating depression. Hence, chickpeas can improve your overall brain function.
Helps Promote Weight Loss
Chickpeas contain a high amount of fibre which gives you a feeling of fullness/ satiety for a long period of time. It will help you reduce your appetite, thereby reducing your daily calorie intake. This aids in overall weight management for a person with diabetes.
Good For Your Heart
There are a plethora of nutrients present in chickpeas that are good for your heart health. They mainly consist of – magnesium, iron. Selenium, Vitamin B, and fibre. The presence of soluble fibre in chickpeas can help reduce the risk of heart disease.
Good For Your Bone Health
Due to the presence of nutrients like calcium, magnesium and iron, chickpeas can aid in providing you with both good bone health and bone structure. Thereby, helping you prevent osteoporosis.
Ways To Include Chickpeas In Your Diet
There are a number of ways in which you can include chickpeas in your diabetes diet. You can relish it in the form of your famous hummus dip. You just need to blend it with some lemon juice, salt, pepper, and olive oil.
You can also prepare a healthy and nutritious chickpea salad. Add your favourite veggies to boiled chickpeas. Add a dash of lemon and spices. It can be considered a good choice for lunch or dinner. A chickpea salad is quite satiating and keeps you fuller for a longer time.
With a low glycemic index, chickpeas have a minimal impact on blood sugar levels. This makes them a suitable choice for individuals with diabetes or those looking to manage their blood sugar. Incorporating chickpeas into your diet can be a flavorful and healthful choice, offering a myriad of benefits for overall well-being.
Disclaimer:The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information .
Dr. Navneet Agarwal is an established and highly skilled Diabetology with over 25 years of experience in Diabetology & Obesity. He is well-regarded for his quality and patient-centered diabetes care. Also, keep track of your blood sugar levels with a Doctors’ approved smart glucometer and elevate your healthcare routine.
Very informative article