9 Reasons To Include Chickpeas In Your Diet

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9 Reasons To Include Chickpeas In Your Diet

8. Helps Cope With Menopause - The phytoestrogens present in chickpeas reduce hot flushes and anxiety.

If you’re hitting menopause, you could be feeling tired, anxious, and irritable for no apparent reason. The lack of estrogen can cause several physiological and psychological changes in your body and even put you at an increased risk of certain diseases. Estrogen replacement therapy (ERT) is usually recommended for treating menopausal symptoms in women. But what if you’re not comfortable with this artificial hormonal therapy? Chickpeas to the rescue again! Chickpeas contain isoflavones, which are phytoestrogens that mimic the properties of estrogen and reduce menopause-related discomfort.

9. Fights Cancer - Chickpeas can reduce your risk of colorectal and ovarian cancer.

With research stating that about 39.6% of men and women will be diagnosed with cancer at some point in their lives, it’s important that you take measures to reduce your risk. Chickpeas are believed to fight cancer, especially that of the colon. When you eat chickpeas, a salt called butyrate is produced in your body. And butyrate, according to some studies, can stop the multiplication of cancer cells and kill them. Chickpeas also contain compounds like lycopene, Biochanin A, and saponin, which are believed to have anti-cancer properties. Furthermore, the isoflavones present in chickpeas are also believed to reduce your risk of ovarian cancer.

How Much To Eat And How To Eat?

Eat 1.5 – 2 cups of chickpeas or hummus every week, which translates to 1/4th a cup every day. For added benefits, pair them with a complementary protein, such as brown rice or whole-wheat crackers.

According to the US Department of Agriculture (USDA) guidelines, beans and peas should be an essential part of your diet. So, if your protein intake is high (say, if you’re a non-vegetarian), chickpeas can fall under your daily recommendation for vegetables. On the other hand, if you are a vegetarian and on top of your recommended vegetable intake that particular day, have them to meet your required protein needs. Either way, chickpeas and other legumes should figure prominently in your diet.

So how much do you get in? Because of their high nutritional content, beans and peas are recommended for everyone. The USDA suggests an average of 5 to 6.5 ounces of protein daily for an adult – about one-quarter of a cup of cooked chickpeas is equal to an ounce, so you can have at least 1.5–2 cups a week even when chickpeas aren’t your main source of protein. Under the vegetable group too, about 1.5–2 cups of beans and peas per week is recommended as part of a balanced diet comprising different vegetables.

Canned chickpeas, the most popular type of chickpeas available in the market, are ready-to-eat. If you prefer dry chickpeas, you need to soak them in water overnight and use them the next day. If you’re frying chickpeas, double their nutritional quotient by using olive oil. From hummus to roasted and spiced chickpeas, there are several ways to eat them. You could pair them with brown rice or add them to your favorite salad. You could also use hummus as a side to whole-grain pita bread or make chickpea casserole!