Health Benefits Of Chick Peas

Source

About Chick Peas

Latin Name : Cicer arietinum.

In India, chick peas are called "Chana".

Some other names for it are : Garbanzo bean, Bengal gram, Ceci bean, Sanaglu, Hummus.

Chick peas are native to the Middle East and their cultivation started about 3000 years ago.

Chick peas are legumes and the plants are short in height, grow in tropical to subtropical regions. If grown in temperate climates their production is low.

Chick peas are available in 2 varieties :

  • Desi - The dark colored, small sized variety, also called Bengal gram or Kala chana, mostly cultivated in the Indian subcontinent, Mexico, Ethopia and Iran.
  • Kabuli - The light colored, bigger seed variety, also called Safed chana, mostly grown in Southern Europe, Chile, Afghanistan, Pakistan and the Indian subcontinent.

The dark colored, desi chick peas, have a much higher fiber content and consequently a much lower Glycemic index.

The desi chick peas are used to make Chana dal, also called split chick peas with the skin removed. Chana dal when ground forms gram flour, called Besan in India.

Chick peas can be eaten in a variety of ways, cooked, in salads, as sprouts etc.

Nutrition Facts Chick Peas

Chick peas are very rich in phytonutrients like quercetin, kaempferol and myricetin that are concentrated in the seed coat while ferulic acid, chlorogenic acid, caffeic acid and vanillic acid are concentrated in the cotyledons.

These phytonutrients are excellent antioxidants as well as many of them are anti inflammatory. Chick peas contain excellent amounts of molybdenum and manganese.

They are also rich in folates and are food sources of dietary fiber, protein, copper, iron and phosphorus.

Chick peas are sodium and cholesterol free and are a good source of carbohydrates.


Nutrition Facts Chick Peas

 
 
 
 
Garbanzo Beans
 
 
Amount : 1 cup cooked, 164 gms
 
 
 
 
Nutriens
Amount
%DV
calories
268.96
14.94
protein
14.53 g
29.06
carbohydrates
44.97 g
14.99
dietary fiber
12.46 g
49.84
cholesterol
0.00 mg
0
water
98.74 g
 
Vitamins
 
 
vitamin A IU
44.28 IU
0.89
beta carotene
26.24 mcg
 
thiamin - B1
0.19 mg
12.67
riboflavin - B2
0.10 mg
5.88
niacin - B3
0.86 mg
4.3
vitamin B6
-- mg
--
vitamin B12
0.00 mcg
0
vitamin C
2.13 mg
3.55
vitamin D IU
0.00 IU
0
vitamin E alpha equiv
0.57 mg
2.85
folate
282.08 mcg
70.52
vitamin K
6.56 mcg
8.2
pantothenic acid
0.47 mg
4.7
Minerals
 
 
calcium
80.36 mg
8.04
copper
0.58 mg
29
iron
4.74 mg
26.33
magnesium
78.72 mg
19.68
manganese
1.69 mg
84.5
molybdenum
123.00 mcg
164
phosphorus
275.52 mg
27.55
potassium
477.24 mg
13.64
selenium
6.07 mcg
8.67
sodium
11.48 mg
0.48
Source : ESHA Research in Salem, Oregon, USA

Varieties of Chick Peas/Pods

Click thumbnail to view full-size
white and green chick peasdark colored chick peaschick pea seed pods
white and green chick peas
white and green chick peas | Source
dark colored chick peas
dark colored chick peas | Source
chick pea seed pods
chick pea seed pods | Source

Health Benefits Of Chick Peas

  • Reduces Risk of Cancer

About 2/3 of the fiber in chick peas is soluble fiber. This allows most of the fiber to reach the colon where the bacteria break it down into short chain fatty acids which the colon cells absorb and use for energy. The colon cells thus remain healthy and at peak performance levels and reduce the risk of cancer, especially colon cancer.

  • Reduces Cholesterol

The soluble fiber binds the bile acids not allowing them to be absorbed thus reducing cholesterol levels

  • Stabilizes Sugar Levels

The soluble fiber also controls the absorption and release of blood sugar. The lower glycemic index also causes the blood sugar levels to rise moderately and slowly again ensuring lower blood sugar levels.

Studies indicate that consuming just 1/2 cup chick peas a day helped in controlling blood sugar in just 1 week.

  • Controls Weight Gain

Consumption of chick peas tends to keep the stomach full for a much longer period and also reduces appetite due to their excellent fiber levels making it easier to manage weight.

  • Reduces risk Of Cardiovascular Disease

It has been observed in studies that 3/4 cup of chick peas consumed daily helped to decrease LDL cholesterol, total cholesterol triglycerides with better control of intake of fat. It was found that the dietary fiber in chick peas is superior to the one found in other foods.

The wide array and unique combination of antioxidants, the anthocyanins, delphinidin, cyanidin and petunidin and the phytonutrients as well as the ALA in Garbanzo beans maintain the health and integrity of the blood vessels and prevent oxidative stress reduce the risk of heart disease.

Folates also lower the homocysteine levels. High homocysteine levels are associated with increased risk to narrowing of arteries due to plaque formation, blood clots, heart attacks and strokes.

  • Maintains Blood Hemoglobin And Energy Levels

High iron levels in chick peas prevent anemia and keep the energy levels up. Thus consumption of chick peas is very useful for pregnant, lactating women, during menses and for growing children.

  • Resolves Digestive Issues

The unique composition of dietary fiber; about 2/3 of it is insoluble fiber, as well as its quantity; a cup of chick peas contains 50% of the daily requirement, makes it a unique food that supports the health of the digestive tract.

Though both the desi (dark colored) variety and the kabuli (lighter colored) variety of chick peas contain these unique combination of phytonutrients, it has been found that among the two, the desi variety has a greater concentration.


Health Benefits Of Chick Peas - Some Natural Remedies

Chick peas in this section refers to the Desi variety

  • For Strength

Soak 250 gms of chick peas in 1 liter of water overnight. In the morning boil the water till 1/4 of the water remains. Drink this water daily for improved strength.

One can also consume 50 gms of fresh green chick peas for the same effect.

  • To Reduce Appetite

Boil 1 cup of chick peas in 750 ml of water. Strain and drink this water.

  • To Control Dysentery Due To Heat

Soak 2 handfuls of chick peas seed coats in 500 ml of water overnight. Strain and drink this water in the morning. It stops blood in stools.

  • For Improving Health

Eat sprouts made of chick peas. They make lungs strong, improve weight, increase hemoglobin levels, cleanse the blood and keep the digestive system function optimum.

  • Cheaper Source Of Protein And Calories

Chick peas have been found to be a much cheaper source of proteins and calories than almonds on a cost to cost basis.

  • Constipation

Soak a handful of chick peas in water at night. In the morning strain out the chick peas, sprinkle some ginger powder and caraway seeds (Jeera) on them and eat.
After some time drink the separated water too.

  • Dandruff

Add 4 tbsp chick pea flour to 250 ml water. Mix and apply on the hair and massage it for some minutes before washing. This removes dandruff.

  • Diseases Of The Windpipe

At bedtime eat a handful of roasted chick peas and drink a glass of hot milk after this.. It removes the accumulated phlegm.

  • Jaundice

Soak a handful of split chick peas in 500 ml water. After some hours strain out the chick peas, add equal quantity of Gur or Jaggery to them and eat. Do this for 3 days.
When thirsty drink the water in which chick peas were soaked.

  • Pain

Massage any area of pain with chick pea flour. It gives relief.

  • Ringworm Infection

Eat roti (Indian Flatbread) made of chick pea flour everyday for a month or two without salt. This cures blood diorders.

  • Vomiting

Soak a handful of chick peas in 250 ml water at night. Strain out the water in the morning. Drink this water.

  • Leucoderma

Take a handful of chick peas and 10 grams Triphala churan. soak them in 125 ml of water. After 24 hours or so when the chick peas sprout, eat them. Do this daily for a few months to get rid of the white spots.

  • To Increase Mother's Milk

Soak 60 grams chick peas in milk at night. Strain out the chick peas next morning. Eat the chick peas. Then heat this milk and drink it.

  • Leucorrhea

Grind roasted chick peas. Add some brown sugar and desi ghee. Mix well and eat. Continue for sometime.

  • Polyuria (frequent urination)

Eat a handful of roasted chick peas along with some gur or jaggery. Continue for 10 days or more for relief.

  • To Prevent Miscarriage

Boil chick peas in water for sometime and then drink this water.

  • In Diabetes
  1. Soak 30 grams chick peas in milk at night. Eat them in the morning.
    Eat roti (Indian flatbread) made of equal quantity of chick pea flour and barley flour twice a day.
  2. Eat roti made of chick pea flour for 10 days. It stops sugar in urine.
  • Stones In Kidney And Bladder

Soak a handful of split chick peas in water overnight. In the morning separate the chick peas, add some honey and eat.

  • Heart Disease

Eating chick peas daily is beneficial in heart disease.


Some Beauty Remedies With Chick Peas

  • To Reduce Oiliness From Skin

Mix some rose water in chick pea flour to make a paste. Apply on the face and skin. Wash off after 10 minutes.

  • Dark Skin

Make a paste of 12 tsp chick pea flour and 3 tsp milk or yogurt with some water. Apply on face, body or other dark areas. Massage for a while and wash off after 10 minutes. Do not use soap to wash.

Continue this routine for some time.

  • Facial Spots/Marks

Mix chick pea flour in milk or yogurt to make a thick paste. Apply on the face and leave it for 30 minutes. Do this twice a day.

Chick pea flour is called Besan and is available in any Indian grocery store.

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

Kala Channa (Black Chick Peas Curry)

Traditional Punjabi Style Chole / Chickpeas / Kabuli Chana Masala

Choley Bhature Chhole Bhature Recipe

© 2013 Rajan Singh Jolly

More by this Author


Comments 21 comments

Lizam1 profile image

Lizam1 3 years ago from Victoria BC

Your hubs are always so choc full of helpful information. Thanks.


Sueswan 3 years ago

Hi Ranjan,

I enjoy chickpeas.

To Reduce Appetite

Boil 1 cup of chick peas in 750 ml of water. Strain and drink this water.

Does this work with canned chickpeas or do they need to be raw?

Voted up, awesome and sharing

Take care :)


billybuc profile image

billybuc 3 years ago from Olympia, WA

You do an amazing job of compiling this information, Rajan! These are not easy hubs to compile, but you seem to do one daily. Well done, and thank you for the information.

blessings,

bill


rudra007 3 years ago

Great hub and i just love chick peas in any ways it is served.

Watch my new hub, http://hubpages.com/holidays/How-to-make-these-uni...

Thanks.


rumanasaiyed profile image

rumanasaiyed 3 years ago from Sharjah, UAE

Hello Mr . Rajan

I love all the recipes from Chana (chick peas) and now through your hub learnt all the benefits of it...

Your hubs are always useful for us !!

Voted up Useful!!


snigdha.s profile image

snigdha.s 3 years ago from India,mumbai

Very informative hub. Was unaware chick peas has these many health benefits. I relish chole bhature. All this while thought chick peas is good for taste buds but not very healthy as it produces gas. Thanks for sharing this hub . It has changed my perception.


carolina muscle profile image

carolina muscle 3 years ago from Charlotte, North Carolina

good information - thanks!


Jools99 profile image

Jools99 3 years ago from North-East UK

Rajan, very informative hub. I have to confess that I have never eaten a chick pea in its normal state but I absolutely adore humus, especially the many flavoured versions now available. I was surprised to see it as an appetite reduction aid (the water), not sure I would fancy drinking it but it would be worth a try!


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

Chickpeas is such an enjoyable meal, and you mention so many benefits of this unique food.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Lizam-thank you.

@ Sueswan- the chickpeas need to be raw. In fact for soaking raw chick peas are used. Thanks for stopping by.

@ Bill - thanks for the observation. Your visit and support is always appreciated my friend.

@ rudra - thank you.

@ rumana-thanks for the compliments and support.

@ snigdha - glad you found is useful. Thanks for reading.

@ Chris-thanks for the visit.

@ Jools-glad you found this interesting and worth a try. Appreciate the visit.

@ Devika-thank you.


hawaiianodysseus profile image

hawaiianodysseus 3 years ago from Southeast Washington state

Rajan, the video preview images look so aesthetically delightful! I especially am compelled to check that curry dish out. My recent awakening, if you will, regarding health and nutrition issues, draws me even more to these generously and beneficially informative articles of yours. Thank you so much for sharing! Blessings and aloha from a very picturesque and unseasonably warm southeast Washington!


MarleneB profile image

MarleneB 3 years ago from Northern California, USA

This is a very informative hub about the benefits of chick peas. I didn't know they also had some beauty benefits as well. By the way, you always have the most amazing videos. Of all the cooking videos I have seen, the one for making Punjabi Style chole is my favorite. I like the photo treatments and the way the cook showed the food preparation and gave helpful tips, like using sugar to add color. All of your videos are excellent, but for me, the Punjabi one is spectacular.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Keala - It feels nice to be able to motivate you to try out healthy foods and recipes. Thanks for your comments and support which are always appreciated.

@ Marlene - I'm glad to know you watched the videos. I hope you try out the Punjabi chole recipe. You will certainly like the dish as you have tasted Indian food. Thank you very much.


Vellur profile image

Vellur 3 years ago from Dubai

Chickpeas taste great and are very good for health. You can make so many dishes with chickpeas. Great hub, useful. I love the traditional Punjabi style chole!!!


girishpuri profile image

girishpuri 3 years ago from NCR , INDIA

Rajan, Chana and Rajma are two weakness of Punjabi's, Your Photographs have changed my lunch menu.....lol/. Useful hub. Thanks.


moonlake profile image

moonlake 3 years ago from America

I love chick peas. I like to put them on salads. The recipes in the video look good. Thanks for all the information on chick peas. Voted up.


Gypsy Rose Lee profile image

Gypsy Rose Lee 3 years ago from Riga, Latvia

Voted up . Thanks for the information. I love chick peas. Passing this on.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Nithya - Chole bhature is a favorite with very many people. Thanks for stopping by.

@ Girish - I agree with you. These are are most favorite foods. Thanks for the visit.

@ moonlake - Glad you like the info. Thank you.

@ Rasma - Thanks for stopping by and sharing.


Glimmer Twin Fan profile image

Glimmer Twin Fan 3 years ago

Rajan - We like to add chickpeas to many of our stews and soups. They are so good and hearty. Nice hub


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

They are indeed a healthy addition. Thanks for stopping by, GTF


sachin 2 years ago

but which chickpeas is good

? black or white for high protein please tell me

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