6 Reasons to Eat Chickpeas: A Complete Plant-Based Protein

Chickpeas are a fantastic source of inexpensive plant-based protein. Here are your 6 reasons to eat Chickpeas, which are rich in protein and fiber, a wide range of essential B vitamins and minerals, and are your go-to food for healthy weight loss and gut health.

6 Reasons to Eat Chickpeas

Chickpeas are a fantastic source of inexpensive plant based protein, which is great for people who are vegetarian, looking to cut back on meat consumption.
Rich in protein and fibre and thus increase satiety, consequently helping to prevent overeating and thus help in weight loss.
They provide large doses of a wide range of essential B vitamins and minerals like phosphorus, iron, zinc, and folate; of which the latter 2 are often deficient in the modern diet.
The high fiber content contributes to a healthy digestive system. The high fiber also have a beneficial effect in reducing cholesterol levels, blood pressure, and heart disease.
Chickpeas improve blood glucose levels and are associated with healthy weight and thus linked to improved insulin sensitivity and ability to clear glucose.
The antioxidant content of chickpeas via manganese and other phytonutrients has been shown to effectively reduce oxidative stress.

Chickpeas are a good source of protein.

Chickpeas are an ancient food source, offering an extremely well balanced nutritional profile. They’re delicious, nutritious, easy to prepare, and are comparatively inexpensive. Chickpeas (often called garbanzo beans) are a pulse, or legume, and are very rich in fiber. In fact, just 1 cup (about 165 gm) of cooked chickpeas yields 50% of the recommended dietary allowances (RDA) for fiber!

They are packed with protein and healthy fats, and amazingly, the same 1 cup serving also contains 70% of your RDA for the important vitamin Folate and 84% of your RDA for the trace mineral Manganese.

Plant-based Protein are not Complete Protein

Like most other plant protein sources, chickpeas are not a complete protein and do not contain all nine essential amino acids. Chickpeas are rich in some essential amino acids, including lysine and arginine, but lack the sulfur-containing amino acids, methionine and cystine.

How to Make Chickpeas a Complete Protein Source?

Chickpeas when eaten with either a whole grain or a nut/seed of some sort, will make this a “complete” protein that contains all the essential amino acids found in meat or dairy. Any combination of legumes and whole grains, or legumes and nuts or seeds is a best way to make it a complete protein. That’s why its always eaten that ways in different cuisines. Some best ways to eat chickpeas are as chana chawal or as hummus, which is made with chick peas (legume) a tahini (sesame seeds) accompanied with falafel and pitta bread or as a chickpea salad or sandwich, pasta e fagioli with whole wheat pasta, chickpea tacos.

“you don’t even necessarily need to mix and match incomplete proteins to create a complete protein at each meal. Including a wide variety of plant foods such as legumes, lentils, nuts, seeds and whole grains on a daily basis will allow for you to get the complete protein you need”

Always remember to soak this overnight

If you’re not familiar with phytic acid, it is the most infamous “anti-nutrient” in the plant world. Proper preparation (like soaking, sprouting, or fermenting), phytic acid can be greatly reduced or eliminated from plant based foods and they can be safely, deliciously, and nutritiously consumed. So soaking overnight, removes much of the phytic acid that is present in it, and also helps to reduce flatulence.