Best 6 reasons to eat chickpeas every day in winter.
In winter it is important to take good care of the body to fight against various diseases including flu, cold, pneumonia. This is the time of the year when the body must take special care to stay healthy. Otherwise various diseases can easily overcome the body.
According to health experts, the diet should include those foods, which provide energy to the body as well as boost the immune system to fight infections easily. One such food is gram. It is easily available food in our country.
Chickpeas are eaten at home during Iftar in Ramadan. During other times of the year the demand for gram is not as strong as during Ramadan. But gram has amazing benefits for our body, considering that it can be eaten regularly even in winters.
Here are six health benefits of chickpeas:
* Protects heart: Winter is known as heart attack month. You can eat chickpeas regularly in winter to keep your heart safe. Apart from protein and fiber, chickpeas are also rich in vitamins and minerals such as magnesium, potassium and selenium. Studies have shown that potassium helps lower blood pressure. Magnesium maintains normal heartbeat. Selenium reduces the risk of heart disease by reducing inflammation.
* Regulates blood sugar: The glycemic index (GI) indicates how quickly blood sugar rises after eating a carbohydrate-rich food. Good news for diabetics – chickpeas have a low GI, with a score of 28. A score of 55 or less is called a low GI food. Sugars are slowly released from these foods. The American Diabetes Association recommends chola in a diabetic diet to help control blood sugar.
* Reduces the risk of cancer: Chola have the ability to reduce the risk of certain cancers. Chickpeas help the body produce a short-chain fatty acid called butyrate, which helps remove diseased and dead cells from the body. This prevents cancer. This food also contains lycopene, biochenin and saponin. These dietary bioactive compounds may also reduce the risk of cancer.
* Repairs Muscles: Protein is needed for muscle repair, hormone function and many other important functions. If one wants to increase the supply of protein in the body, then he can easily including the diet. One ounce (28.35 grams) of chickpeas provides 3 grams of protein. Besides, gram protein is of high quality, as it contains almost all the essential amino acids except methionine.
* Prevents Anemia: Iron deficiency can cause anemia, causing weakness and fatigue. Anemia can be avoided by eating chickpeas regularly. 100 grams of gram contains 6.2 mg of iron. Besides, vitamin C in chola helps in the absorption of iron. Some fish and meat are rich in iron, but people who eat less of these foods should eat more iron-rich plant foods.
* Keeps the stomach full for longer: Chola not only contain high quality protein but also a lot of fiber. Get 2 grams of fiber per ounce. The combination of protein and fiber keeps the stomach full for longer. Both nutrients work together to aid in slow digestion, resulting in longer feelings of hunger.
Chickpeas may aid weight management due to their filling effects.
The protein and fiber in may reduce your appetite, which may then lower your calorie intake at meals (8Trusted Source).
In one study, those who ate chickpeas regularly were 53% less likely to have a body mass index (BMI) over 30 and more likely to have a lower waist circumference than those who didn’t eat (14Trusted Source).
While BMI remains a common health metric, keep in mind that it’s limited in its effectiveness.
Nonetheless, another review found that those who ate at least 1 daily serving of legumes, such as, lost 25% more weight than those who didn’t eat legumes (15Trusted Source).
Although these findings are promising, more human studies are needed.
Source: Real Simple
