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Just 1/2 cup of gram has great benefits for your heart, intestine and weight.


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Chickpeas are a plant-based protein that should be a staple in your pantry. These hearty legumes are an affordable, convenient, and nutritious food that adds protein and fiber to basically any meal. Although they are often labeled as a bean, they are actually a pulse – the edible part of the legume plant.

Eating gram regularly does wonders for your health. Research has linked them to weight management, heart health, diabetes management, gut health, and cancer prevention. As an added bonus, the liquid in which chickpeas are canned—called aquafaba—can serve as a replacement for eggs in some recipes.

Learn the nutrition facts about chickpeas as well as creative and delicious ways to use them in your daily diet.

Nutrition facts of gram

In a ½ cup serving of canned chickpeas:

  • 130 calories

  • 7 grams protein

  • 3 grams fat

  • 20 grams carbohydrates

  • 6.5 grams fiber

  • 1.8 mg iron

Canned chickpeas are packed in a salty mixture, so the sodium content varies by brand. However, washing chickpeas with cold water before eating reduces sodium by up to 40%.

benefits of gram

Chickpea is a plant-based food that has many health benefits. According to research, gram contains more fiber than other pulses. Fiber is known for its role in digestion, and it's also linked to lowering blood pressure and protecting the heart. Most Americans don't get the recommended 25 to 30 grams of daily fiber, and eating chickpeas can help you meet about 25% of your daily needs.

The fiber and protein present in gram also contributes to weight maintenance. Observational research shows that chickpea eaters have a lower risk of obesity than those who do not eat chickpeas. Additionally, a research review found that people who ate pulses were more likely to lose weight, even if they did not restrict calories.

Chickpeas also contain resistant starch, a type of carbohydrate that is “resistant” to digestion. This means that chickpeas take longer to digest, increasing satiety and reducing blood sugar spikes. Studies show that the resistant starch in chickpeas stimulates certain hormones that promote insulin secretion, which keeps blood sugar levels stable after meals.

Similarly, gram can improve cholesterol levels and other blood lipids. It is well known that fiber has positive effects on heart health and cholesterol levels, but animal research shows that dietary fiber from chickpeas reduces cholesterol levels and triglycerides and has a positive effect on the gut microbiota. Is. Animal research does not always apply to humans, but it is a promising area of ​​study.

Who should not eat gram?

There are relatively no disadvantages of eating gram. Some people may experience gas due to the high fiber content in beans. However, chickpeas do not produce as much gas as some other legumes. To reduce potential gassiness, buy dried chickpeas and cook them whole. This breaks down gas-causing carbohydrates and can reduce the problem of flatulence.

Does gram contain protein?

A half-cup serving of chickpeas contains 7 grams of protein, making them a reliable source of plant-based protein. Although it is a common myth that plants do not contain all the essential amino acids, research suggests otherwise. A 2023 analysis in Food Science and Nutrition states that chickpeas contain significant amounts of all essential amino acids (those the body cannot make). Therefore, chickpeas are a good addition to any meal for a protein boost, but they can also serve as a great post-workout snack for muscle growth and recovery.

What is aquafaba?

Aquafaba is the starchy liquid in chickpea cans, and it is sometimes used as a replacement for egg whites in plant-based baking. Believe it or not, you can use aquafaba to make vegan meringue or plant-based whipped cream. Using aquafaba is simple. Instead of placing the canned chickpeas in a colander and rinsing them with cold water, drain the chickpeas over a bowl to absorb the liquid. Set the liquid aside and you'll have aquaba to use in a simple recipe like this vegan chocolate mousse.

Healthy Chickpea Recipe

Chickpeas have a neutral flavor, making them a great addition to basically any dish. Seriously, you can fry them as a snack, add them to salads, and even use them in desserts. Here are some of our favorite chickpea recipes.

Spicy Roasted Chickpeas by Checa Ciamacheli

Siri's Chickpea Burgers by Siri's Deli

Cold Chickpea Salad by Samah Dada

Chocolate Chip Chickpea Blondies by Samah Dada

Chrissy Teigen's Couscous Salad with Apricot Basil Dressing by Chrissy Teigen

Jayne Claiborne's Vegan Chickpea 'Tuna' Sandwiches, by Jayne Claiborne

This article was originally published on TODAY.com



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