Chickpeas at Glace: Nutritional Value and Benefits

 

A type of legume, chickpeas or chana or chole is a popular food item in Indian kitchens. Similar to other legumes, chole is a great source of protein, fibres, and essential vitamins and minerals, making them an important part of most diet plans. Talking about its appearance, regular chickpeas or chole are slightly bigger in size and have a beige color, while they are also available in other colors that include black, green, and red.

Of several chana dishes, chole is quite popular among Indians. Whether we combine it with naan or rice, we can ever have enough of it.

The write-up mentions the nutritional value and health benefits of chickpeas or chole. Let us take a glance at them.

Chickpeas or chole nutrition

In one cup (164 grams) of chickpeas or chole, you get the following:

·         Energy: 267 calories

·         Fibres: 12.5 grams

·         Protein: 14.4 grams

·         Fats: 4.2 grams

·         Carbs: 44.7 grams including 7.8 grams of sugar

Besides these, chickpeas are a good source of several essential vitamins and minerals like iron, magnesium, calcium, potassium, zinc, phosphorous, copper, selenium, vitamin C, folate, choline, and vitamin E and K.

Benefits of chickpeas

Diabetes

Being a rich source of dietary fibres, chickpeas are beneficial in diabetes. Including chickpeas in the daily diet can help reduce inflammation in people having type 1 diabetes. Besides, a diet high in fibres helps in reducing blood glucose level and prevent the risk of type 2 diabetes.  

Heart health

Nutrients like selenium, B vitamins, fibre, magnesium and potassium are highly effective in maintaining good heart health and chickpeas have all of them.

Blood pressure

In order to keep high blood pressure in check, it is important to cut down on sodium and increase the intake of potassium. Chickpeas are rich in potassium and thus helps you keep your blood pressure in control.

Bone health

The presence of vitamin K, calcium, iron, and other nutrients in chickpeas helps in maintain a healthy bone structure and strength. Besides, chickpeas play an important role in keeping bone-related issues like osteoporosis at bay.

Now that you have learned about chickpeas or chole nutrition and its amazing health benefits, make sure you make it an important part of your diet.