Chickpeas are a representative example of the Greek Mediterranean diet with great nutritional value. They are rich in protein, iron, phosphorus, magnesium, and zinc. They also contain calcium, potassium, B-complex vitamins, as well as vitamin K. An additional benefit is that they have low glycemic index levels, which means that although they are rich in carbohydrates, they do not tend to raise blood sugar levels.

They are one of the best plant-based sources of high biological value protein, rich in carbohydrates, dietary fiber, vitamins, and essential minerals. The presence of so many vital nutrients makes them an ideal and complete food offering many health benefits.

They contain high amounts of dietary fiber that help the proper function of the gastrointestinal system and improve the lipid profile.

What sets chickpeas apart from other legumes is the excellent quality of the proteins they contain, as they provide all the essential amino acids in the ideal ratio needed by the human body, especially the amino acid methionine, which classifies them as complete proteins.

Chickpeas and health

Heart diseases

The high content of dietary fiber in chickpeas along with the absence of cholesterol makes them ideal for heart health, as they reduce total blood cholesterol and “bad” cholesterol (LDL), thus lowering the risk of heart disease.

Cancer

Chickpeas contain a high concentration of carbohydrates and undergo a fermentation process in the large intestine resulting in the production of butyric acid. Butyric acid reduces the risk of colon cancer.

Also, chickpeas reduce the risk of prostate cancer thanks to the lycopene they contain and inhibit the growth of cancer cells in the stomach due to their content of isoflavones.

Weight management

Chickpeas can also help control hunger due to their high fiber content. This can be useful for managing body weight. Consumption of fiber-rich foods is associated with a lower body mass index (BMI). Increasing fiber intake in our meals significantly helps with weight loss and weight stabilization over a long period. Additionally, the low glycemic index of chickpeas leads to increased cholecystokinin (a hormone secreted post-meal) and sends satiety signals to the body. A diet with low glycemic index foods results in reduced insulin levels and greater weight loss compared to high glycemic index foods.

Studies show that consuming chickpeas led to significant reductions in blood sugar levels, glycated hemoglobin, as well as blood pressure values. Their low glycemic index makes them an excellent choice for blood sugar regulation. Furthermore, chickpeas contribute to good gut health and relief from constipation.

Sprouted chickpeas are ideal for making hummus. They can also be turned into a powerful enzyme flour in the following simple way: blend them in a food processor, spread the resulting pulp in a dehydrator or oven at low temperature. When it is completely dry, grind it again in the processor to make flour, then use it in soups to thicken or in bars, etc.

Cultivation: Let them soak in water overnight. Do not throw away this water; use it to water your plants or in cooking, as it is full of minerals. The next morning, arrange them in a common jar (about 25 grams) or in a cloth bag, considering that during the process the seeds increase their volume at least 4 times. They grow at room temperature. Spray the seeds 2-3 times a day with only the amount of water needed to keep them moist. The sprouts are ready in 3-4 days. They can be stored in the refrigerator for 1-2 weeks.