For any Indian, the name chickpeas or chana is not unheard of. Also known as garbanzo beans, chickpeas are also a hot favourite amongst middle-eastern people. Used in both savoury as well as sweet dishes, the nutty and grainy texture of this highly nutritious legume imparts a delicious taste no matter where you use it. A source of minerals, vitamins, proteins and fibre, the stupendous nutritional value of chickpeas make it a great choice for vegetarians, vegans and also non-vegetarians who are tired of eating meat, fish or chicken every day.
According to the U.S. Department of Agriculture’s FoodData Centra, one standard cup of chickpea contains:
To further understand the umpteen health benefits of chickpeas, let us quickly take a look at the article below.
Chickpeas pack a stunning nutritional profile for the health-conscious. A cup of chickpeas is good enough to provide you with about 164 grams of calories. While 60% of this comprises carbohydrates giving you a burst of energy, the rest 40% is made up of fats and proteins, essential for the healthy development of people across all age brackets. Chickpeas are bestowed with a good amount of fibre and an array of minerals and vitamins such as folate, copper, iron, zinc, phosphorus, magnesium, vitamin B6, selenium, manganese and potassium. A lunch or dinner comprising chickpea curry or air-fried falafels will help you tick off your nutritional requirement for the day!
If either of your parents or grandparents had osteoporosis and you are fearful that you might inherit it too then you can prevent the onset of osteoporosis or other kinds of bone-related diseases arising out of weak bones and muscles by consuming chickpeas regularly. Legumes like chickpeas contain magnesium, calcium and fibre to name a few that are essential for strengthening your bones. For maximum calcium extraction, soak the chickpeas for a couple of hours in water to remove phytates, a kind of acidic substance that can hinder your body’s ability to absorb nutrients such as calcium.
For many of you, weight loss is the key to a healthier lifestyle. If you have also lost a significant amount of weight recently and trying your very best to maintain your new BMI (body mass index), then you need to cut down on eating snacks in between your meals. The more meals you consume whether minor or major, the more calories you intake. Research has found that consuming breakfast, lunch or dinner that had chickpeas kept the consumer feeling full for a longer time. This is because chickpeas slow down the time needed for digestion and increase appetite-reducing hormones. This helps to impart a sensation of fullness.
Chickpeas are a great alternative to animal protein. They are obtained from plants and are great for both vegetarians as well as vegans. A cup of chickpeas contains about and a half grams of protein which is enough for fitness enthusiasts looking for muscle repairing meals after their workout. Promotes a feeling of fullness, keeps your weight under check and contributes to muscle strength. The nutrition of black chickpeas known colloquially as black chana is also quite high. They are rich in photochemical which are a powerhouse of antioxidants.
As mentioned, chickpeas are great for bodyweight management. They contain essential amino acids which are crucial for muscle re-growth. In a study, it was found that those who ate boiled chickpeas regularly or chickpeas lightly cooked in spices had a BMI less than 30. If a slimmer waistline is your new resolution for the year 2022, then you need to include chickpeas in your diet irrespective of whether you are a vegetarian or not. When you kick-start your morning with black chickpeas chaat or black chickpeas cutlet, you will be less likely to nibble on snacks before lunch and less likely to get distracted during your work due to hunger pangs.
Chickpeas are known to have a low glycemic index which makes the nutritional value of chickpeas quite significant for diabetic patients who need to constantly monitor their meals and also ensure that they are getting a good amount of protein daily. The Glycemic index is an indicator of how quickly your blood sugar level shoots up after eating a meal.
The fibre that is found in chickpeas is soluble. It blends easily with water in your body to transform into a gel-like form that is beneficial for your digestive system. Consuming chickpeas will help to reduce the chances of irritable bowel syndrome, colon cancer and other conditions related to your bowel system. If you are pained by constipation, consuming chickpeas will improve the frequency as well as consistency of your bowels. Since chickpeas contain soluble fibre, they will promote healthy or good bacteria in your body by suppressing the growth of unhealthy ones.
Managing chronic illnesses will become simpler with a diet rich in chickpeas. Chickpeas contain magnesium and potassium which promote heart health and lower blood pressure. Eating a serving of legumes every day will immediately lower your cholesterol levels.
Since chickpeas have a low glycemic index, they manage your weight and blood sugar levels. Other nutrients such as magnesium, zinc and B vitamins have been seen to be of great use for people with Type 2 Diabetes.
Legumes contain a fatty acid called butyrate which reduces inflammation in your colon cells. Saponins, a compound detected in chickpeas also inhibits the growth of tumours. This means consuming chickpeas in the right amounts often may lower the chances of several types of cancer developing in your body.
Chickpeas are a great source of choline, which contributes to a healthy mind and improved brain health. The benefits of eating chickpeas include producing neurotransmitters that stimulate the nerve cells in the body. It also provides your body with magnesium, a mineral essential for proper nerve function. Thereby, a diet rich in chickpea will overall contribute to a lifestyle that may be less prone to anxiety and depression.
If you are suffering from iron deficiency, you are probably on the hunt to incorporate iron-rich foods into your daily diet. The other health benefits of chickpeas include a good source of iron and vitamin C. Iron is supremely important for producing red blood cells, a lack in the body due to which will lead to shortness of breath and constant fatigue. When you consume iron-rich foods, you also need to consume Vitamin C which speeds up the ability of the body to absorb iron from the food you have just eaten. If you eat chickpeas, you get iron and Vitamin C in one, thus, cutting down on the need to obtain it from two different food sources.
After going through the many health benefits of chickpeas, if you are wondering how to incorporate this wondrous legume into your daily diet, here are a few delicious and nutritional dishes:
1. Chickpea shakshuka
2. Falafel and avocado wraps
3. Hummus with pita bread
4. Chickpea Mediterranean salad
5. Paneer, spinach and chickpea curry
6. Chana masala
7. Roasted chickpeas chaat
8. Spaghetti with chickpea and kale
9. Besan (made from roasted and ground chickpea) chilla with paneer stuffing
10. Besan ka halwa
11. Quick and healthy drink made of water and roasted chickpea flour (sattu) can be a protein-rich addition to your diet plan.
Chickpeas are a healthy plant-based protein source that can easily feature daily in your breakfast, lunch or dinner. They are inexpensive, extremely diverse and available widely across stored both in their dry as well as canned versions. For a healthy and tasty lifestyle, incorporate more dishes with chickpeas in your diet. You won’t be disappointed!
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The three pillars of a healthy and fit lifestyle are regular exercise, a balanced and nutritious diet, as well as adequate sleep at night. Doctors and nutritionists have always been of a unanimous opinion when it comes to the benefits of a nutritious diet. However, there have often been debates about the benefits of good sleep compared to the benefits of physical activity. If you suffer from this common dilemma of whether to prioritize 8 hours of sleep over 1 hour of physical activity and exercise, then it is best to consider the following facts.
While exercise may be a requirement in the modern sedentary and urban lifestyle of most Indians, overindulgence in work can often lead to tiredness and fatigue. Most people tend to forego the benefits of good sleep in exchange for an adrenaline-pumping session of physical activity at the gym. While the effects of exercise on the body may be unparalleled, without the required 8 hours of sleep, you will not experience any muscle regeneration after an intense workout session.
The effects of exercise on the body have been well documented and proven for several years. Specifically for people with chronic conditions like Type 1 and Type 2 Diabetes, regular physical exercise can be highly effective in symptom management. Getting an adequate amount of sleep without any physical activity could lead to serious health complications in the form of Type 2 Diabetes, Obesity and even certain coronary heart diseases. That does not mean the benefits of physical exercise can surpass the benefits of good sleep.
Adequate amount of sleep, as well as a general physical activity both, have a positive impact on physical health. While the benefits of physical exercise include increased cardiovascular capabilities and physical fitness, the benefits of good sleep include increased physical vitality, better mental health and higher energy levels. Moreover, a minimum of 8 hours of sleep has often been deemed essential for people in competitive sports because, without proper rest, the body cannot keep up with the requirements of competitive sports. On the other hand, the effects of exercise on the body are also indispensable when it comes to maintaining good health.
The benefits of physical exercise on mental health have been avidly researched and most have concluded that physical exercise helps relieve stress and tension arising out of the monotonous pressure of daily life. Physical exercise also helps uplift mood due to the release of happy hormones like dopamine and serotonin. Therefore, it can also help to boost your self-esteem and encourage a positive and holistic outlook on life.
A healthy 8 hours of sleep, on the other hand, can help to maintain emotional and mental stability. It can be extremely helpful for people suffering from depression and anxiety as it helps to relax the mind as well as the body. Moreover, with adequate amounts of sleep, you can also see a significant improvement in your concentration power and overall mood.
To solve this common dilemma, the benefits and drawbacks of physical exercise and 8 hours of sleep need to be compared and contradicted. While the benefits of physical exercise may be important for physical fitness, it does put some physical strain and may be difficult to perform with people suffering from severe ailments. However, the benefits of good sleep can truly enhance your mental as well as physical well-being without any fatigue or extra effort.
Also Read: How to Stop Clenching Jaw: Effective Techniques and Remedies
Therefore, it is suggested that you should try to include some exercise and quality sleep in your daily routine. Even if you do not get enough physical exercise due to unavoidable circumstances, you should never skip out on 8 hours of sleep. The duration of sleep, the routine of sleep and quality of sleep are all important for good health. Both exercise and good sleeping habits bring with them a host of health benefits and you should try and avail all of them for a happy and healthy life.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Spices and herbs have innumerable health benefits. If you want to stay in peak health and enjoy your life to the fullest, then you have to make room for a few spices and herbs in your regular diet.
We will kick off our list with turmeric, which is one of the most versatile spices out there. It is extensively used all over India and is a necessary component of curries.
This yellow spice is as valuable as gold when it comes to your health. Here are some benefits of turmeric:
You possibly use turmeric in cooking. You may also take a small quantity of it early in the morning with some warm water.
Read More: 10 Health Benefits of Turmeric
Yet another regular ingredient of Indian cuisine, cinnamon too, is extremely vital for promoting good health. Some of the ways it can help you are-
Cinnamon adds great flavour to desserts, so feel free to add decent amounts whenever you feel like baking or preparing something sweet.
Spices and herbs can be naturally or accidentally contaminated with pathogens or foreign matter. The latter, such as certain unauthorised colorants, confirm that they are of good quality before using.
Dr. Ashish Bajaj – M.B.B.S, M.D.
A gently spicy flavour that goes with most Indian dishes, black pepper is packed with goodness-
Black pepper can be sprinkled onto any food.
Turmeric and its active ingredient curcumin, may have anti-inflammatory, anticancer, antioxidant, and other benefits. Its been studied extensively and found that it has great effects in mainly arthritis. Since the absorption of curcurmin is poor, consuming turmeric with black pepper which contains piperine enhances the absorption of curcurmin by over 2000 times.
Dr. M.G. Kartheeka, MBBS, MD
Also Read: Serrano Peppers: Unraveling the Research-Based Health Benefits
Peppermint is a wonder herb. Here are a few reasons you should buy a few sprigs of peppermint right away-
If you don’t like peppermint in your food, you can brew yourself some peppermint tea instead.
Also Read: White Pepper: Exploring Its Health Benefits and Culinary Uses
You will find a basil plant in quite a lot of Indian households. The health virtues of its leaves have been chronicled in the ancient texts and science too has proven that basil offers the following benefits-
Tulsi leaves are aromatic and delicious. You can simply pluck a few leaves and chew them.
Read More on 11 Health Benefits of Tulsi
Fenugreek is also widely used in preparing Indian cuisine. It is extremely beneficial for your health-
Roast fenugreek seeds and use them for cooking. You may soak these seeds overnight and drink the water the next morning.
Indian spices and herbs are chock-a-block with nutritional benefits. Try incorporating the spices and herbs we mentioned in your diet to stay happy and healthy.
Also Read: 10 Incredible Health Benefits of Cinnamon
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
