7 Basic Chickpeas Benefits and Side Effects – Why are chickpeas healthy?

Are chickpeas healthy, and what nutrients do they contain? Are chickpeas a good source of protein for vegetarians and vegans? Let us check out this nutritious superfood.

Chickpeas Benefits and Side Effects: Chickpeas are considered to be the all-rounders among legumes and are not only particularly tasty but also beneficial to health. Chickpeas have excellent protein content, counteract diseases, and support diets

Lets us examine the health benefits, nutritional values, diet, and the possible side effects of Chickpeas.


Chickpeas Benefits and Side Effects

Let us examine here the Chickpeas Benefits and Side Effects. We will begin first with the health benefits and move along later to the side effects of chickpeas.


Health Benefits of Chickpeas

Chickpeas’ benefits are rich in healthy nutrients. As chickpeas contain particularly high-quality vegetable proteins, iron, B vitamins, and calcium, they are an excellent meat substitute. Chickpeas contain around 20 grams of protein per 100 grams and are not inferior to conventional animal protein sources.


Chickpeas are low-calorie slimming products. 

One hundred grams of cooked chickpeas have only about 130 kilocalories and 3 grams of fat, but 15 grams of complex carbohydrates and a whopping 7 grams of protein.


Chickpeas are ideal fillers. 

Chickpeas have almost 7 grams of fiber, which supports healthy digestion and keeps you full for a long time. 

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Chickpeas are suitable for the blood.

The high saponin content keeps the blood sugar level low and has a positive influence on the cardiovascular system. A diet rich in legumes could lower LDL cholesterol levels in the blood.


Chickpeas are rich in iron and calcium.

When uncooked, chickpeas contain 6 mg iron per 100g and 124 mg of calcium, which is about as much calcium as it is in milk. Chickpeas strengthen teeth and bones and support the transport of oxygen in the body.


Chickpeas are a source of folic acid.

Half a can of cooked chickpeas covers the daily folic acid requirement by 50 percent. The B vitamin is indispensable for healthy cell division and growth processes.


Chickpeas promote muscle growth.

The two essential amino acids lysine and threonine, which the body needs to build proteins, support muscle growth after training.


Chickpeas support nerves and muscles.

Zinc, phosphorus, potassium, and magnesium are also getting found in the legume and support growth, blood formation, and the interaction of nerves and muscles.


Nutritional values of chickpeas

The chickpea is a good source of protein and fiber. One hundred grams of chickpeas contain 7.5 grams of protein, 5.00 grams of fiber, and only 2.7 grams of fat. The majority of these are unsaturated fatty acids, which are essential for the body. The nutritional values of chickpeas are also getting supplemented by many valuable minerals such as magnesium, iron, copper, and vitamin K.

Nutritional values per 100 grams of chickpeas:

  • Magnesium 56 mg (almost 20% of the daily requirement)
  • Iron 2,95 mg (21 % of the daily requirement)
  • Copper 340 µg (22 % of the daily requirement)
  • Vitamin K 30,00 µg (43 % of the daily requirement)
  • Calories 138 kcal
  • Carbohydrates 16,8 g
  • Protein 8,95 g
  • Fat 1,57 g
  • Ballast fluid 9,87 g

The chickpea is particularly well suited as a component of a post-workout meal, as the ratio of carbohydrates to protein is quite good at 3:1, and the chickpea contains many essential amino acids. Due to its high protein content, chickpea is a good source of protein for vegetarians and vegans, in addition to lentils, nuts, and pulses.

The essential amino acids isoleucine, valine, and leucine are often getting supplemented in weight training as BCAA powder. These amino acids are necessary because the human body cannot produce them itself.

100 grams of chickpeas contain

  • 420.00 mg isoleucine
  • 564.00 mg Leucine
  • 353,00 mg Valine
  • 510.00 mg lysine
  • 595.00 mg arginine

The high proportion of leucine is particularly valuable for muscle building, as leucine stimulates protein biosynthesis. Chickpeas are a good source of amino acids and protein for vegetarians and vegans who want to build muscle.

The high content of other amino acids is also good because amino acids counteract numerous problems such as skin and hair problems, depression, sleep disorders, and diabetes. Of course, amino acids alone cannot solve these problems. However, when combined with a healthy diet, exercise, and a healthy lifestyle, amino acids can prevent some of these problems.


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Diet with chickpeas is the absolute fat burner.

Chickpeas have many advantages when it comes to losing weight. They contain a lot of fiber, are satiating for a very long time, and reduce ravenous appetite attacks. Now a study has also proven the positive effect that chickpeas have. 

A study has published in which it was getting proven that chickpeas promote and support the weight loss process. The study participants who ate a handful of chickpeas a day ate much less fat and low-fiber products compared to the other subjects. However, as soon as they stopped eating the chickpeas, they developed ravenous appetite attacks. A handful of chickpeas is about six grams of fiber and seven grams of protein.


Side Effects of Chickpeas

Chickpeas Benefits and Side Effects: Side effects of eating chickpeas also have disadvantages. The light chickpeas that land on our plate, for example, can not only be devoured cooked as soon as they are ripe.

Raw ripe chickpeas contain harmful substances that can block the absorption of vital nutrients

It is a paradox of legumes. Even though they are rich in nutrients, they still contain so-called anti-nutrients, which ensure that our bodies cannot absorb the valuable minerals.

And that is not all. These toxins can even lead to poisoning. It is why cooking chickpeas is so crucial because the toxins are getting destroyed in the process. 

Because of the purine content, you should avoid eating them if you suffer from gout

Uncooked chickpeas, like other legumes, contain the indigestible poison Lectin (“phasin”) and the bitter substance saponin. Cooking chemically alters phasin and renders it harmless. 

Dry chickpeas must be soaked for at least twelve hours, changing the water several times, and cook for about two hours. 

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Phasin makes the red blood cells clump together. Slight cases of poisoning lead to nausea, vomiting, and diarrhea. However, there can also be bleeding in the gastrointestinal tract.

The effect of saponin is still the subject of scientific research. The substance has positive and negative properties. In many cases, it is getting attributed to a cholesterol-lowering effect. However, this has not yet been scientifically getting proven.

However, adequately prepared chickpeas are very nutritious. They contain many carbohydrates and fiber, as well as a large amount of protein, iron, magnesium, and zinc.



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Chickpeas Benefits and Side Effects: The chickpea is a full-fledged food because carbohydrates and proteins are in a proper ratio, and many micronutrients are also covered. Because of the many micronutrients and the high protein and amino acid content, chickpeas are healthy and a good source of protein for vegetarians and vegans. They are also suitable for a low-fat diet.

Especially the pre-cooked chickpeas are ideal in the kitchen if you have little time to cook. Because they do not need to be heated, they are quick to use and uncomplicated. 

For us, chickpeas are an integral part of our diet, as chickpeas are healthy, versatile, and quick to use.

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