The benefits of chickpeas for weight gain

chickpeas

Chickpeas (in English: Chickpea), and it is also called Garbanzo beans, and it is one of the plants that belong to the legume family (in English: Fabaceae) to which all of the beans, peanuts, and others belong, and it is worth noting that chickpeas are one of the low-calorie foods that It contains good amounts of multiple nutrients such as dietary fiber, complex carbohydrates, and proteins. Therefore, it serves as an excellent alternative to meat in vegetarian diets. It should be noted that there are two main types of chickpeas: chickpeas of a type called Kabuli; Which is characterized by its large spherical size and light color, and it is the most common in the United States, while the other type of chickpeas is what is known as Desi; It is smaller in size, has a dark color, and an irregular shape, and it is widely used in both India and the Middle East.

The nutritional value of chickpeas

The following table shows the nutrients available in 100 grams of cooked chickpeas:

Does chickpeas increase or reduce weight?

Hummus with tahini is one of the meals that can be added to a healthy diet to gain weight, as these systems are concerned with eating snacks that contain high amounts of proteins and healthy carbohydrates, such as biscuits with chickpeas or peanut butter, or dried fruit bars with nuts, or Protein bars and drinks, you can also eat snacks that contain healthy fats such as avocados and nuts.

On the other hand, chickpeas may also be beneficial for weight loss. This is because it contains high amounts of dietary fiber that contribute to suppressing appetite and enhancing the feeling of satiety by increasing the duration of the digestion process. Weight loss because it contains a mixture rich in proteins and dietary fiber, in addition to many minerals and B vitamins.

It should be noted that weight gain or loss depends on the number of calories that a person eats from food, so if the number of calories eaten equals the number of calories that the body burns during the day, then this leads to weight stability, but in the case of eating fewer calories than it burns the body, the weight will decrease, while the weight gain occurs when the number of calories ingested is greater than those that the body burns, as focusing on eating energy-rich foods to increase the average daily consumption of calories ranging from 300 to 500 calories may contribute to obtaining Slow and steady weight gain.

Other foods that help gain weight

Doctors usually recommend weight gain for people who suffer from excessive thinness or who are constantly very low in weight, which may lead to many health problems, and although weight gain or gaining muscle mass may be difficult for many people, it can be increased Weight by making some simple changes in the diet, such as adding some foods that help gain weight, in a healthy way, and some of these foods come:

• the milk: Milk has been used for a long time for weight gain and muscle gain, and it is worth noting that it contains good and balanced amounts of essential nutrients such as proteins, carbohydrates, and fats, in addition to being rich in important vitamins and minerals such as calcium.
• Nuts and nut butter: Nuts and butter made from them are ideal options for weight gain, because they contain very high levels of calories, as consuming two handfuls of them daily with meals, or as a snack contributes to providing the body with hundreds of calories, and nut butter can also be added to juices, or Yogurt and others, and it is worth noting that it is recommended to choose nut butter that does not contain added sugars or oils.
• Red meat: It was found that eating red meat contributes to muscle building and weight gain, as steak contains proteins and fats that increase weight, in addition to many nutrients that contribute to increasing muscle mass such as the amino acid leucine, and the creatine compound ( In English: creatine).
• Carbohydrates: The carbohydrates found in many foods help support muscle growth and weight gain, as adding large amounts of carbohydrates to meals contributes to an increase in calories intake, and thus weight gain, and among the most important foods rich in carbohydrates: potatoes, corn, quinoa, buckwheat, beans, squash, oats, legumes, winter root vegetables, sweet potatoes, wholegrain cereals, wholegrain breads and cereal bars.
• Dried fruits: Eating a handful or two of dried fruits helps to easily increase the calories consumed. As their small size compared to fresh fruits helps to eat a lot of them without feeling full, and one of the most common types of dried fruits among people is dried raisins, but dried varieties of berries, apricots, apples, cranberries, or fruits can also be eaten. tropical.
• avocado: Avocado is one of the fruits rich in monounsaturated fatty acids. It also contains vitamin K, potassium, and dietary fiber. It is a good addition to increasing the calories intake. one avocado contains more than 200 calories.

General tips for gaining weight

There are many other ways to gain weight the healthy way, including:

• Increase the number of meals: Skinny people suffer from a quick feeling of satiety. Therefore, it is advised to increase the number of meals to six small meals throughout the day, instead of having two or three large meals.
• Choose nutrient-dense foods: Nutrient-rich foods are considered healthy foods in general, as you can choose bread, cereals, and pasta made from whole grains, and you can also choose fruits, vegetables, and dairy products, in addition to nuts and seeds.
• Exercising: Exercising contributes to weight gain by building muscle, in addition to stimulating the appetite to eat more calories.
• Add healthy foods rich in calories: As mentioned previously, it is recommended to increase the calories of meals by adding nuts such as hazelnuts, almonds, or seeds such as sunflower seeds, cheese, fruits, or whole wheat bread to healthy side dishes.
• Consumption of high-calorie drinks: It is recommended to drink drinks that increase the total calories, such as juices and milk, instead of drinking tea, coffee, or soft drinks that do not contain calories.