CHICKPEA
DESCRIPTION
Chickpea contains soluble fiber combs through the digestive system, which in turn helps clear up complexion problems. This fiber lowers and stabilizes the cholesterol and blood sugar levels in your body. It also improves insulin secretion in body which reduces the need for insulin injections.
Chickpeas are a helpful source of zinc, folate and protein. Chickpeas are low in fat and most of this is polyunsaturated. Nutrient profile of desi chana (the smaller variety) is different, especially the fibre content which is much higher than the light coloured variety. One hundred grams of mature boiled chickpeas contains 164 calories, 2.6 grams of fat (of which only 0.27 grams is saturated), 7.6 grams of dietary fiber and 8.9 grams of protein. Chickpeas also provide dietary phosphorus (168 mg/100 g), which is higher than the amount found in a 100-gram serving of whole milk.
Recent studies have also shown that they can assist in lowering of cholesterol in the bloodstream.
NUTRITION
PRODUCE
There are two main kinds of chickpea:
Desi, which has small, darker seeds and a rough coat, cultivated mostly in the India, Bangladesh, parts of Pakistan, Ethiopia, Mexico, and Iran.
Kabuli, which has lighter coloured, larger seeds and a smoother coat, mainly grown in Southern Europe, Northern Africa, Afghanistan, Pakistan and Chile, also introduced during the 18th century to India.
INFORMATION
BENEFITS OF CHICKPEA
1. Hunger control: Chickpeas are high in fibre and protein, and they have a low glycemic index. This powerful combination can help control your weight. Enjoying as little as 1/2 cup (125 mL) of chickpeas daily can keep you feeling full -- and consuming fewer calories.
2. Cholesterol reduction: Including 3/4 cup (175 mL) of chickpeas in your diet each day can help lower LDL (bad) cholesterol levels, which reduces the risk of heart disease.
3. Versatility: Chickpeas can be used in salads, soups, curries, chilis and stews. Or consider roasting them with your favourite savoury spices. High-protein chickpea flour (also called garam) is gluten-free and can be used to make pakoras, pappadams or pancakes, or can serve as a substitute for eggs in baked goods.