Does chickpea make you gain weight?

 Does chickpeas gain weight, chickpeas contain very useful nutrients, as they provide the body with a range of vitamins and minerals, and are rich in fiber and proteins, but do chickpeas cause weight gain? This is what the article will provide the answer to in its next lines.

Nutritional value of chickpeas

Chickpeas provide a variety of vitamins and minerals, as well as an appropriate amount of fiber and protein. 1 cup (164 grams) of cooked chickpeas contains the following ingredients: [1]

• Calories: 269 calories.
• Protein: 5 g.
• Fat: 4 gr.
• Carbohydrates: 45 gr.
• Fiber: 5 gr.
• Manganese: 74% of the RDI.
• Folic acid (vitamin B9): 71% of the daily requirement.
• Copper: 64% of the RDA.
• Iron: 26% of the daily requirement.
• Zinc: 23% of the RDI.
• Phosphorous: 22% of the daily requirement.
• Magnesium: 19% of the daily requirement.
• Thiamine: 16% of the RDI.
• Vitamin B6: 13% of the RDI.
• Selenium: 11% of the daily requirement.
• Potassium: 10% of the daily requirement.

Does chickpea make you gain weight?

Chickpeas do not add weight, and chickpeas contain a moderate number of calories, as each cup (164 grams) contains 269 calories, 67% of these calories come from carbohydrates, while the rest comes from protein and fats. [1]

Hummus is also useful in combating excess weight because it contains low calories compared to the number of nutrients it provides. Therefore, eating chickpeas with a group of low-calorie and high-fiber foods daily will lead to weight loss, especially when combined with some exercise. The fiber and protein in chickpeas aid weight loss, because both components increase the feeling of satiety. 

What are the health benefits of chickpeas?

There are many health benefits of eating chickpeas, namely: [2]

Reduces blood sugar levels: Chickpeas are rich in fiber, so they help lower blood sugar levels and reduce the risk of developing type 2 diabetes.

Promotes healthy bones: Chickpeas contain calcium, iron, phosphorous, and all the minerals necessary to promote healthy and strong bone structure.

Reduces blood pressure: Eating chickpeas help increase potassium levels, and potassium helps reduce high blood pressure.

Promotes heart health: Chickpeas are rich in B vitamins, fiber, selenium, iron, and magnesium, which are components that support heart health. Fiber also reduces the risk of heart disease because it lowers cholesterol levels.

Helps fight cancer: Free radicals are the main cause of cancer, they are toxic substances that accumulate in the body due to poor metabolism, and with high levels of these toxins, damage to cells occurs, causing a range of health problems, including cancer, and since chickpeas are rich in It has antioxidants like beta-carotene and selenium, so it removes these free radicals, which helps fight cancer.

Lowers Cholesterol: The high fiber content in chickpeas helps reduce harmful cholesterol levels in the blood.

Improves Mental Health: One cup of chickpeas contains 69.7 mg of choline. Choline is an essential mineral for the nervous system and brain function. Choline also plays a vital role in learning, memory, mood regulation, metabolism, and muscle control.

Improves Digestion: Chickpeas are an excellent source of fiber, which helps in maintaining the health of the digestive system, as well as promoting intestinal health and movement.

Helps in weight loss: The dietary fiber in chickpeas makes you feel full for a longer time, and in addition, its high protein content contributes to reducing appetite and thus reducing calorie intake.

Prevents Iron Deficiency: Iron is an essential mineral in the body, as it helps red blood cells transport and delivers oxygen to all organs of the body. Chickpeas are an excellent source of iron. When consumed with vitamin C, the body's absorption of this mineral will increase further.

Benefits of chickpeas for weight loss

Chickpea helps to lose weight healthily, through the many benefits provides weight loss, and we will show the most important of these benefits in the following paragraphs. [3]

Chickpeas are rich in fiber

One serving of chickpeas contains nearly 10 grams of fiber, which regulates blood sugar and suppresses hunger, and is an important weight loss nutrient, as the soluble fiber present in chickpeas contributes to improving healthy bowel movement and weight maintenance.

Chickpea is rich in protein

Chickpeas provide an important source of protein, and eating enough protein is key to losing weight, as protein helps reduce the feeling of hunger, which leads to increased feelings of satiety and reduces food cravings, and proteins are also useful in supporting lean muscle and enhancing metabolism, The body also burns more calories while digesting protein than it does digest carbohydrates.

Plant protein leads to more weight loss

Eating plant protein in foods like chickpeas, quinoa, and soybeans during lunch helps prevent cravings for midday snacks, and some studies show that beans and legumes rich in plant protein promote satiety more than animal proteins like pork and veal.

Chickpea is rich in amylose

Chickpeas contain amylose, a resistant starch that is slowly digested by the body, which especially helps diabetics lose weight because the starch works to prevent the sudden rise in blood sugar levels.

Here the article ends after he provided the answer to the question: do chickpeas increase weight, he explained that chickpeas do not cause weight gain, but on the contrary, it is useful for slimming and weight loss, in addition to containing many of the nutrients mentioned in the article.