Chickpeas are not only a delicious addition to salads but also offer numerous health benefits. Dr. Olivier Courtin-Clarins, director of the Clarins Group, emphasizes the benefits of eating chickpeas and other legumes in his book Beauty In My Plate. These legumes can promote fat loss and help in healthy aging. According to Courtin-Clarins, studies have shown that including legumes in the diet can lead to a decrease in body fat percentage without restricting calories. Additionally, their high fiber and protein content make them a satiating food that can contribute to weight loss.
The high fiber content of chickpeas and other legumes may also promote healthy aging. Courtin-Clarins refers to a study that shows people who consume more fiber are twice as likely to age better, as their high-fiber diet rich in plant foods like legumes can benefit the entire body. A fiber-rich diet has been found to reduce inflammation, strengthen the immune system, improve joint health, and lower the risk of various diseases. In fact, inadequate dietary fiber consumption has been linked to an increased risk of accelerated aging.
Nutritionist Paula Martín Clares highlights the benefits of chickpeas in her book Healthy Skin Comes From What You Eat. Chickpeas are an excellent source of essential nutrients such as protein, calcium, potassium, iron, phosphorus, magnesium, vitamin B6, and vitamin E. They can help in reducing blood cholesterol levels, regulating the digestive system, balancing blood sugar levels, and promoting proper nervous system functioning. Chickpeas are also known to protect against water retention and contribute to overall health.
For those looking to add chickpeas to their diet, there are various ways to incorporate them in a healthy manner. Nutritionist Beatriz Larrea suggests pairing chickpeas with grains to create complete proteins with essential amino acids. Courtin-Clarins recommends soaking chickpeas for two hours before cooking to reduce gas production, and adding ingredients like thyme or kobu seaweed to lessen potential discomfort. Canned chickpeas can be a convenient option, as long as they contain minimal additives. It is important to wash and drain canned chickpeas before cooking to remove excess salt.
There are several delicious ways to enjoy chickpeas in your meals. You can blend them with tahini, lemon juice, and olive oil to make hummus, or add them to salads with quinoa, vegetables, spinach, and avocado for a balanced meal. Chickpeas can also be cooked in a stew with prawns, bell pepper, garlic, and tomato for a flavorful dinner, or roasted in the oven with spices like cumin and turmeric to top salads and other dishes. With their versatility and numerous health benefits, chickpeas are a valuable addition to any diet.
