How Chickpeas Help Promote a Healthy Lifestyle

Nutrient Content (1 cup)

Vitamins

Excellent Source of: 

  • Folate- 71%

Good Source of: 

  • Thiamin- 13%
  • Vitamin B6- 11%

Also a Source of:

  • Vitamin K- 8%
  • Riboflavin- 6%
  • Pantothenic Acid- 5%
  • Niacin- 4%
  • Vitamin C- 4%

Minerals

Excellent Source of: 

  • Manganese- 84%
  • Copper- 29%
  • Phosphorus- 28%
  • Iron- 26%
  • Magnesium- 20%

Good Source of: 

  • Zinc- 17%
  • Potassium- 14%

Also a Source of:

  • Selenium- 9%
  • Calcium- 8%

Other

Excellent Source of: 

  • Fiber – 50%
  • Protein- 29%

Also a Source of:

  • Antioxidants – isoflavones
  • Omega 6 Fatty Acids
  • Resistant starch

*All nutritional Info From (1)

How Chickpeas Prevent Chronic Disease

Chickpeas have high amounts of fiber, healthy fats, and bioactive compounds that differ greatly from most nuts, seeds, and legumes. Their variation makes them a particularly powerful resource in the prevention of chronic disease.

How Chickpeas Prevent Cancer

  • Chickpea consumption has been shown to positively impact the gut microbiome. Their consumption increases concentrations of butyrate-producing species. Production of butyrate in the colon has been shown to protect against colorectal cancers due to their anti-proliferative and apoptotic effects. (2) Meaning, these compounds have been shown to prevent growth of cancer cells and induce cancer cell death before further development.
  • Chickpeas are also considered an excellent source of soy compounds. Soy foods contain a unique set of antioxidants called isoflavones that have amazing health benefits. These compounds have been shown to limit hormonal cancers like breast and prostate cancer. (3, 4)

How Chickpeas Prevent Cardiovascular Disease

Soluble fiber, which is found in significantly high amounts in chickpeas, has been shown to reduce LDL cholesterol levels by preventing absorption into your bloodstream and moving LDL cholesterol out as waste. Studies have confirmed that chickpea consumption is associated with reduced overall cholesterol and LDL cholesterol levels. (5)

  • Total cholesterol and LDL cholesterol measures are used to determine presence of heart disease and risk of heart attack and stroke. Maintaining lower levels can reduce your risk of cardiovascular related ailments. (6)

A number of nutrients play important roles in cardiovascular health. These include potassium, magnesium, and copper. But beyond consuming these nutrients, the body needs to absorb them to reap the benefits. Chickpea consumption has been shown to improve overall nutrient absorption. (7)

  • Potassium and magnesium are vital for keeping blood pressure levels down, and copper helps to prevent the narrowing of your arterial walls. All three help maintain proper vascular function and prevent excess stress on your cardiovascular system. (8, 9)

How Chickpeas Prevent Diabetes

  • Chickpeas are a legume. Legume consumption has been shown to aid diabetes prevention. Consumption is related to improved blood glucose control. (10) As mentioned previously, chickpeas are a good source of isoflavones. The best source of isoflavones is soybeans, but two specific types found in higher concentrations in chickpeas are biochanin A and formononetin. These two compounds have been shown to be more effective in diabetes prevention, so when targeting isoflavone consumption for diabetes prevention, chickpeas may be a better resource. (11)

Chickpeas Promotes a Number of Health Benefits

Chickpeas’ benefits are numerous, and they go far beyond long term disease prevention.

How Chickpeas Promote Digestion

Chickpeas are one of the best sources of fibers, with one serving offering HALF of your daily recommended intake! The fiber helps to move materials through your digestive system to therefore help with regular movements and nutrient absorption. (12) Beyond regular digestion, chickpeas positively influence gut health. Gut dysbiosis is related to inflammatory bowel disease and irritable bowl syndrome. (13)

How Chickpeas Support Brain Function

Folate has been identified as a vital nutrient for brain function. It is involved in neurotransmitter production, with deficiencies linked to impaired function and judgement. (14)

How Chickpeas Promote Bone Health

  • Isoflavones, specifically genistein, have been shown to prevent bone loss and protect your teeth from increased wear and tear. (15)
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