Health benefits of chickpeas: Cholesterol management to boosting bone strength

Chickpeas, scientifically known as Cicer arietinum L. but popularly recognised as garbanzo beans, are emerging as the latest food sensation in the health-conscious world. Hailing from the same legume family as kidney beans and peanuts, these tiny marvels offer a delectable combination of a buttery, nutty flavour and a creamy texture. In the United States, the kabuli variety is often the go-to choice, boasting a tan, round shape slightly larger than a pea. In contrast, the desi variety reigns supreme in the Middle East and India, characterised by its smaller, darker and less spherical appearance.

2 things you need to know

• Chickpeas are versatile superfoods, packed with health benefits.
• Soluble fibre aids digestion and lowers cholesterol in chickpeas.

Chickpea health benefits

According to Web MD, beyond their scrumptious taste and versatility in the kitchen, chickpeas pack a powerful punch when it comes to health benefits.

Blood sugar control

Chickpeas have a low glycemic index, meaning they are digested slowly, preventing rapid spikes in blood sugar and insulin levels. This quality is especially beneficial for individuals with diabetes.

(Chickpeas preventing rapid spikes in blood sugar | Image: Shutterstock)

Digestive health

High in dietary fibre, particularly the soluble fibre known as raffinose, chickpeas promote healthy digestion. The gut-friendly bacteria break down this fibre, leading to smoother and more regular bowel movements.

Cholesterol management

Soluble fibre plays a crucial role in lowering both total cholesterol and LDL (bad) cholesterol, reducing the risk of heart disease. Incorporating chickpeas into your diet can contribute to improved heart health.

Cancer prevention

Chickpeas stimulate the production of butyrate, a short-chain fatty acid known for eliminating unhealthy cells, potentially reducing the risk of colorectal cancer. Moreover, they contain cancer-fighting compounds like lycopene and saponins.

Bone strength

Rich in calcium, magnesium, fibre and other essential nutrients, chickpeas support robust bone health. However, it's important to soak them before consumption to remove phytates, which can hinder calcium absorption.

Mental well-being

Chickpeas also contain choline, a vital nutrient involved in the production of chemicals essential for memory, mood regulation, muscle control and overall brain and nervous system function.

With such a remarkable array of health benefits, it's no wonder that chickpeas are gaining popularity across the globe. Whether tossed in salads, blended into creamy hummus, or roasted for a crunchy snack, these legumes offer a delicious and nutritious addition to your daily diet.