Benefits of chickpeas for diet

chickpeas

Chickpeas (in English: Chickpeas) are known as one of the types of legumes that have been grown in the Middle East for hundreds of years. It has many types, including black, green, or red, but the most common type is the round-shaped chickpea with a sandy color, and the chickpeas have a taste close to that of chickpeas. Walnuts make them suitable for adding to many dishes. They are rich in protein and are an excellent alternative to meat in vegetarian diets, in addition to containing fiber like other legumes such as lentils and peas, in addition to many vitamins and minerals.

The nutritional value of chickpeas

The following table shows the most important nutrients found in 100 grams of chickpeas

Are chickpeas beneficial for diet?

The fact that chickpeas contain fiber and proteins contributes to increasing the feeling of fullness after eating, and reducing the speed of the digestion process, which helps reduce appetite and thus reduces the number of calories consumed. Eating proteins also increases the levels of hormones responsible for reducing appetite in the body. One of the studies has shown Studies published in the Journal of food science and technology in 2017 showed that eating chickpeas before meals contributes to reducing appetite and the amount of food consumed in the meal. The study showed that the participating women who consumed a cup weighing 200 grams of chickpeas before meals decreased their appetite and the number of calories consumed. They had better results compared to women who ate two slices of white bread before meals. However, there is still a need for more studies to confirm the benefit of chickpeas in controlling appetite.

It is worth noting that chickpeas may help with weight loss through a number of factors: As chickpeas contain few calories in relation to the amount of nutrients they contain, it is known that people who consume low-calorie foods are closer to losing weight compared to those who consume more calories. A study published by The American Journal of Clinical Nutrition in 2016 indicated that adding legumes Adding chickpeas to the diet may contribute to weight loss, even if it is added to a non-calorie restricted diet. However, chickpeas are not a magic food for weight loss.

It should be noted that weight loss depends on permanently changing lifestyle, eating habits, and exercise. Therefore, healthy habits must be adhered to even after reaching a healthy weight in order to maintain the ideal weight for as long as possible.

Frequently asked questions about the benefits of chickpeas for diet

Is boiled chickpeas beneficial for diet?

There is no information about the benefit of boiled chickpeas for dieting in particular, but in general, chickpeas are rich in essential elements, as a cup of cooked chickpeas contains 14.53 grams of protein, and 12.50 grams of fiber.^[XNUMX] It also contains vitamins and minerals that contribute to weight loss, and as mentioned previously, chickpeas contribute to weight loss if added to the diet followed as part of a healthy lifestyle.

What is the chickpea diet?

There is no scientific information about the chickpea diet, in addition to the lack of scientific studies that support the idea of ​​losing weight by eating one type of food. Specialists warn of the risk of developing a nutritional deficiency if one follows such diets, and any weight loss after Following these diets may cause you to lose muscle mass.

Foods suitable for diet

Weight loss diets depend on reducing the number of calories consumed, by encouraging eating healthy foods and avoiding harmful foods, in addition to changing dietary behaviors, thoughts and feelings associated with different types of foods, and the following are some foods suitable for the diet:

• Nuts: Although nuts are considered a high-fat food, they contain monounsaturated fats that contribute to reducing weight gain.
• Vegetables: Vegetables are low-calorie foods, low in carbohydrates and sugars, and rich in fiber and water. Therefore, it helps increase the feeling of fullness, which contributes to weight loss. Below are some types of vegetables that can be added to salads or eaten as a snack, or as a side dish:
  • Radish (in English: Radish).
  • Brussels sprouts.
  • Celery.
  • Sweet peppers of all kinds, green, red and yellow.
  • Red onions.
  • cauliflower;
  • Option.
  • Bulb cowpea (in English: Jicama).
• fruits: Fruits contain important fibers and vitamins, which make them contribute to weight loss, but it should be noted that they also contain more calories and natural sugars than vegetables, so it is important to monitor the number of servings of fruits eaten to keep the diet on the right track, and in what Here are some of the most important types of fruits for diet:
  • Grapefruit.
  • watermelon;
  • grapes;
  • the banana.
  • kiwi;
  • pear
• Dairy products: It is recommended to consume low-fat or fat-free dairy products as part of the diet. Although the full-fat types have a good taste and promote a feeling of fullness for a long time, they contain a larger amount of fat and calories, so it is recommended to pay attention to the size of the portions consumed while following the diet. Diet to lose weight.
• Cereals and legumes: Some types of grains and legumes are characterized by their containment of proteins and fibres, in addition to resistant starch, which contributes to enhancing satiety and helping to lose weight. The most important of these legumes are: lentils, black beans, red beans, and others.
• Beef and chicken breast: Meat, especially unprocessed meat, is a good choice for dieting. This is because they contain protein in high quantities, and it is worth noting that eating foods rich in proteins instead of those rich in carbohydrates and fats makes the process of losing fat easier.
• salmon: Fatty fish, such as salmon, are healthy and filling foods, as they give a feeling of fullness for several hours without providing the body with a large amount of calories. Salmon is also rich in protein, healthy fats, and iodine, which is important for healthy thyroid function. Which contributes to maintaining the optimal functioning of metabolism.