Chickpeas Lower Cholesterol, are an Excellent Source of Protein and Promote a Healthy Heart

There is evidence that the chickpea originated in Persia and that they were a staple of the ancient Greeks and Romans.

Spanish and Portuguese explorers introduced chickpeas to the subtropical regions during the 16th century.

Hummus is made from chickpeas, tahini, garlic, olive oil, lemon juice and salt, and falafal is also made from chickpeas and/or fava beans. Chickpeas can cooked in stews or curries, used cold in salads, and also ground and used as flour.

Today, the top producer of chickpeas is India, with Pakistan, Turkey, Ethiopia, and Mexico the other main countries of production.

Health Benefits of Chickpeas

Nutrients
Chickpeas are an excellent source of the essential trace element molybdenum. They are a very good source of fiber, folic acid, and manganese. They are a good source of protein, as well as minerals such as iron, magnesium, copper, and zinc.

Glycemic Index (GI)
In a study to determine the GI of various foods, it was concluded that chickpeas have a low GI of 28 - 32.

Protein
Pulses such as chickpeas are an important source of macro nutrients, containing almost twice the amount of protein compared to cereal grains.

Cholesterol
The fiber in chickpeas helps to decrease blood cholesterol levels by binding bile acids in the small intestine, and preventing re-absorption to the liver.
47 participants took part in a study to compare the effects of a chickpea-supplemented diet and those of a wheat-supplemented diet on human serum lipids. The inclusion of chickpeas in the diet resulted in lower serum total and low-density lipoprotein cholesterol levels.

Diabetes
Preliminary evidence suggests the consumption of chickpeas may be beneficial for correcting dyslipidaemia (when the concentration of cholesterol or lipids in the blood exceeds normal limits), and preventing diabetes.

Heart Disease
Regular pulse consumption such as chickpeas may reduce risks of coronary heart disease.

Nutrient Values of Chickpeas per 100g
Calories 164kcal	Energy Value 686kj	Total Fat 2.59g	Carbohydrates 27.42g	Sugars 4.80g
Dietary Fiber 7.6g	Protein 8.86g	Sodium 7mg	Zinc 1.53mg	Potassium 291mg
Iron 2.89mg	Magnesium 1.030mg	Copper 0.352mg	Calcium 49mg	Vitamin C 1.3mg
Vitamin E 0.35mg	Vit. B3 (Niacin) 0.526mg	Vitamin B6 0.139mg	Vit. B1 (Thiamin) 0.116mg	Vit. B2 (Riboflavin) 0.063mg

Chickpeas can cause allergic reactions in susceptible individuals.
Chickpeas contain oxalate and individuals with a history of oxalate containing kidney stones should limit their intake of chickpeas. References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
4. Pittaway JK, Ahuja KD, Cehun M, Chronopoulos A, Robertson IK, Nestel PJ, Ball MJ. Dietary supplementation with chickpeas for at least 5 weeks results in small but significant reductions in serum total and low-density lipoprotein cholesterols in adult women and men. Ann Nutr Metab. 2006;50(6):512-8. Epub 2006 Dec 21. PMID: 17191025.
5. Yang Y, Zhou L, Gu Y, Zhang Y, Tang J, Li F, Shang W, Jiang B, Yue X, Chen M. Dietary chickpeas reverse visceral adiposity, dyslipidaemia and insulin resistance in rats induced by a chronic high-fat diet. Br J Nutr. 2007 Oct;98(4):720-6. Epub 2007 Aug 1. PMID: 17666145.
6. Williams SM, Venn BJ, Perry T, Brown R, Wallace A, Mann JI, Green TJ. Another approach to estimating the reliability of glycaemic index. PMID: 18186950.
7. Rochfort S, Panozzo J. Phytochemicals for health, the role of pulses. J Agric Food Chem. 2007 Oct 3;55(20):7981-94. Epub 2007 Sep 5. PMID: 17784726.
8. Leterme P. Recommendations by health organizations for pulse consumption. Br J Nutr. 2002 Dec;88 Suppl 3:S239-42. PMID: 12498622.

Popular Pages

Foods That Heal
Let food be thy medicine and medicine be thy food - Hippocrates
Read more...

Cancer Blasting Broccoli
Broccoli contains the phytonutrients sulforaphane and the indoles, which have significant anti-cancer effects.
Read more...

Hoodia Gordonii
Hoodia counterfeit rate estimated to be over 50 percent.
Read more...

Yakult for Irritable Bowel Syndrome?
Yakult may be a safe and effective alternative treatment for irritable bowel syndrome sufferers.
Read more...