Chickpeas: Chana: Cicer arietinum Benefits & More

Chickpeas: Chana: Cicer arietinum Benefits & More

Chickpeas, also known as Chana, are tiny legumes packed with goodness. They’re not just tasty but also loaded with protein and fiber, making them a great choice for both vegetarians and vegans looking for meat alternatives. Along with protein, Chickpeas offer various minerals and vitamins vital for our health.

Including Chickpeas in your diet can do wonders for your skin. Thanks to their powerful antioxidants, they help keep your skin healthy and glowing. Plus, the proteins and fiber in Chickpeas are excellent for managing appetite and improving digestion, which is a big help in weight management. For people with diabetes, Chickpeas can be beneficial as they aid in controlling blood sugar levels by boosting insulin secretion. Additionally, Chickpeas could lower the risk of heart diseases due to their antioxidant properties and ability to reduce lipid levels.

However, there’s a catch – eating Chickpeas without soaking them or having them in fried form might lead to gas and bloating.

Wondering what else Chickpeas are called? They have various names like Cicer arietinum, Imas, Chholaa, Bengal gram, Chana, Gram, Chanya, Buut, Chunnaa, Chane, Chholaa, Kadale, Katal, Harbaraa, Katalai, Kadalai, Kondakkadalai, Sangalu.

Chickpeas come from plants, so they’re completely plant-based, making them a fantastic source of nutrition for everyone. Whether you toss them in salads, make curries, or blend them into hummus, Chickpeas are a versatile and nutritious addition to your meals.

What are chickpeas?

Chickpeas, also known as garbanzo beans, are a type of legume, like kidney beans and peanuts. They have a buttery, nutty taste and a creamy texture. You might have seen the Kabuli variety in the U.S., which is round, tan, and a bit larger than a pea. In places like the Middle East and India, the Desi variety is common. These are smaller, darker, and less round compared to Kabuli chickpeas.

People have been eating chickpeas for a really long time! The earliest records of people using chickpeas go back to 3500 B.C. in Turkey and 6970 B.C. in France. That’s a really long time ago! Nowadays, chickpeas are grown in more than 50 countries around the world. India grows more chickpeas than any other country.

Chickpeas have been a part of human diets for thousands of years. They come in different varieties, but they all share that delicious nutty flavor and creamy texture. From ancient civilizations to today, chickpeas have been enjoyed in various dishes all over the world.

How to Use Chickpeas?

1. Chickpea Salad: Chickpeas are not just delicious but also packed with nutrients. Here’s a simple way to make a tasty Chickpea Salad: Start by soaking the Chickpeas overnight to soften them up. Then, boil them until they are nicely cooked. After that, you can add various vegetables like onion, cucumber, tomato, sweet corn, or any veggies you like. Squeeze a few drops of lemon juice and add salt according to your taste. Enjoy this nutritious salad either before your meal or alongside it.

2. Chickpea Turmeric Face Pack: Chickpeas aren’t just great for eating; they can also do wonders for your skin! Here’s how to make a Chickpea Turmeric Face Pack: Take 2-3 teaspoons of soaked Chickpea paste and mix it with turmeric powder. Apply this mixture evenly on your face and neck. Let it sit for about 5-7 minutes so that your skin can soak in the goodness. Then, wash it off thoroughly with tap water using gentle circular motions. This remedy can be used 2-3 times a week to help with acne and dark spots on your skin.

Chickpeas are versatile ingredients that offer benefits not just for your body when eaten but also for your skin when used in beauty routines. Whether you’re looking for a healthy meal option or a natural skincare remedy, chickpeas have got you covered!

Nutrition of Chana

Chana, whether canned or dried cooked, offer a range of nutritional benefits that can support a healthy diet. Let’s break down what you get from a serving of these versatile legumes.

In one cup of Chana:

Calories and Macronutrients:

•           You’ll find around 269 calories.

•           There are about 4 grams of fat.

•           Carbohydrates range from 34 to 45 grams, with canned Chana being lower in carbs.

•           Fiber content is notable, ranging from 9 to 12 grams. Dried cooked Chana have more fiber.

•           Sugar content is moderate, about 6 to 7 grams.

•           Protein content ranges from 10 to 15 grams, with dried cooked Chana being higher in protein.

Vitamins and Minerals:

•           Chana provide essential vitamins and minerals.

•           You get approximately 6-8% of your daily calcium requirement.

•           A significant 40% of your daily fiber requirement can be fulfilled from one cup.

•           Iron content is substantial, providing about 22% of your daily requirement for dried cooked Chana and 8% for canned ones.

•           Folate, or folic acid, is abundant, meeting about 70% of your daily requirement in dried Chana and 15% in canned.

•           Chana also offer about 39% of your daily phosphorus requirement for dried Chana and 17% for canned ones.

Whether you choose canned or dried cooked Chana, they pack a nutritious punch. Dried cooked Chana tend to have higher fiber and protein content compared to canned ones. Plus, they’re a good source of various vitamins and minerals essential for overall health.

Including Chana in your diet can be a tasty way to boost your nutrient intake, whether you toss them in salads, make them into hummus, or add them to soups and stews. They’re not just delicious; they’re nutritious too!

Benefits of Chickpeas

Chickpeas, often known as garbanzo beans, offer various benefits not just as a food but also in skincare according to Ayurveda, an ancient system of medicine. Let’s explore how chickpeas can be beneficial for your skin and overall health.

1. Acne

Acne, a common skin concern, can be alleviated with chickpeas. Ayurveda suggests that imbalances in Kapha and Pitta doshas lead to acne formation. Chickpea flour helps to balance these doshas and reduce inflammation.

How to use: Make a paste of soaked chickpeas, add turmeric powder, and apply it on the face. Leave it for 15-30 minutes and then wash off. Use this 2-3 times a week for best results.

2. Hyperpigmentation

Chickpeas are effective in controlling hyperpigmentation and promoting skin healing. They balance Pitta dosha and help in reducing excess oil from the skin, giving a brighter complexion.

How to use: Mix chickpea flour with lemon juice and water to make a paste. Apply on the face, leave for 15-30 minutes, then wash off. Repeat three times a week.

3. Diabetes

Chickpeas play a role in maintaining normal blood sugar levels. Unlike some other legumes, chickpeas have a lower glycemic response, meaning they don’t cause a sudden spike in glucose levels after consumption.

How to consume: Soak chickpeas overnight, boil them, and include vegetables like onion, cucumber, etc. Add lemon juice and salt to taste. Consume before or along with meals.

4. Obesity

Chickpeas aid in weight management by reducing excessive food cravings and promoting a feeling of fullness due to their heavy property. Soak and boil chickpeas, add vegetables, lemon juice, and salt. Have it before or with meals to help control cravings and manage weight.

Incorporating chickpeas into your skincare routine and diet can provide numerous health benefits, from clearer skin to better blood sugar control and weight management. Try these tips and enjoy the goodness of chickpeas for your well-being.

Precaution of Chickpeas

When it comes to canned chickpeas, here are the key things to keep in mind:

Saponins: These natural compounds in chickpeas have pros and cons. They’re known for creating foam in chickpea liquid (aquafaba) and have potential health benefits like anti-cancer properties. However, they can cause stomach upset in animals and may have reproductive effects in some cases.

BPA (Bisphenol A): Found in the lining of food cans, BPA can leach into food. Despite FDA considering it safe at low levels, research links BPA to various health issues including infertility, developmental problems, and certain cancers.

To stay safe:

Look for “BPA-free” canned chickpeas.

Rinse canned chickpeas thoroughly before eating to reduce BPA exposure.

Being aware of these points helps you enjoy canned chickpeas while minimizing potential health risks.

Summarizing the Benefits of Chana

1.         Rich in Protein: Chana are an excellent plant-based source of protein, making them ideal for vegetarians and vegans.

2.         High in Fiber: Their high fiber content aids digestion and helps maintain a healthy digestive system.

3.         Weight Management: The combination of protein and fiber helps keep you feeling full, which can aid in weight management.

4.         Heart Health: Chana promote heart health by lowering cholesterol levels and reducing the risk of heart disease.

5.         Blood Sugar Regulation: The fiber and protein in Chana help stabilize blood sugar levels, making them beneficial for diabetes management.

6.         Bone Health: Chana contain calcium, magnesium, and phosphorus, essential minerals for maintaining strong and healthy bones.

7.         Iron Source: They are a good plant-based source of iron, important for preventing anemia and maintaining energy levels.

8.         Rich in Vitamins: Chana provide vitamins such as folate, vitamin K, vitamin C, and vitamin A, supporting overall health.

9.         Energy Boost: The complex carbohydrates in Chana provide a steady release of energy, keeping you energized throughout the day.

10.       Improves Digestive Health: The fiber in Chana supports a healthy gut microbiome and prevents constipation.

11.       Low Glycemic Index: They have a low glycemic index, which means they don’t cause spikes in blood sugar levels.

12.       Anti-inflammatory Properties: Chana contain compounds that help reduce inflammation in the body.

13.       Boosts Immunity: Nutrients like zinc and vitamins support a healthy immune system.

14.       Healthy Skin: The vitamins and antioxidants in Chana contribute to healthy, glowing skin.

15.       Supports Muscle Health: Protein content aids in muscle repair and growth.

16.       Reduces Risk of Cancer: Their high fiber and antioxidant content may help reduce the risk of certain cancers.

17.       Improves Mood: Chana contain tryptophan, a precursor to serotonin, which can help improve mood and reduce stress.

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18.       Balances Hormones: Nutrients like magnesium and vitamin B6 help regulate hormone levels in the body.

19.       Promotes Healthy Pregnancy: Folate in Chana is essential for fetal development during pregnancy.

20.       Reduces Bloating: Despite being high in fiber, Chana may help reduce bloating for some people due to their balanced nutrient profile.

21.       Healthy Eyes: They contain nutrients like vitamin A and lutein, which are beneficial for eye health.

22.       Aids Detoxification: Chana support liver health and aid in the body’s natural detoxification process.

23.       Improves Brain Function: Nutrients like magnesium and folate support cognitive function and brain health.

24.       Regulates Blood Pressure: Potassium content in Chana helps regulate blood pressure levels.

25.       Supports Healthy Hair: Nutrients like protein and zinc contribute to strong and healthy hair.

26.       May Reduce Risk of Stroke: Regular consumption of Chana is associated with a lower risk of stroke due to their nutrient profile.

27.       Anti-aging Properties: Antioxidants in Chana help fight signs of aging and protect cells from damage.

28.       Boosts Metabolism: The combination of protein, fiber, and various nutrients supports a healthy metabolism.

29.       Promotes Healthy Teeth: Minerals like calcium and phosphorus are essential for maintaining strong teeth.

30.       Versatile and Delicious: Chana are versatile and can be incorporated into various dishes, making it easy to enjoy their benefits regularly.

Conclusion

In conclusion, chickpeas, scientifically known as Cicer arietinum or commonly referred to as “Chana,” offer a plethora of benefits that make them a valuable addition to any diet. From being a rich source of protein and fiber to providing essential vitamins and minerals, chickpeas contribute to overall health and well-being in numerous ways.

Not only are chickpeas nutritious, but they also support various aspects of health, including heart health, digestion, weight management, and blood sugar regulation. Their versatility allows for easy incorporation into various dishes, making it convenient to reap their benefits regularly.

Whether you enjoy them in salads, soups, curries, or as crunchy snacks, chickpeas provide a range of nutrients that promote vitality and longevity. With their protein, fiber, vitamins, and minerals, chickpeas stand as a staple food with both culinary delight and nutritional excellence.

Incorporating chickpeas into your diet can be a simple yet effective way to enhance your health and enjoy delicious meals at the same time. Embracing the benefits of chickpeas, also known as garbanzo beans, is a step towards a healthier lifestyle and a happier you.

Frequently Asked Questions About Cicer arietinum

Are Cicer arietinum Delicious?

Cicer arietinum are indeed delicious! They are a favorite ingredient in cuisines worldwide and can be enjoyed in various recipes.

Are Cicer arietinum Nuts?

 No, Cicer arietinum are not nuts. They belong to the legume family.

Can You Freeze Soaked Cicer arietinum?

Yes, you can freeze soaked Cicer arietinum. Properly frozen, they can remain fresh for 3-4 days. Just make sure to remove all the water and store them in an airtight container.

Are Cicer arietinum High in Carbs?

Cicer arietinum are an excellent source of carbohydrates and proteins, making up about 80% of their dry weight. They also contain some fat and fiber.

Are Cicer arietinum Safe to Eat in Large Amounts?

While Cicer arietinum are rich in proteins and fiber, it’s best not to eat them in excess.

Do Cicer arietinum Cause Gas?

 Yes, Cicer arietinum can cause gas if not soaked before cooking or if eaten in fried form. Soaking and proper cooking help in easier digestion.

Are Cicer arietinum Good for Weight Loss?

Yes, Cicer arietinum can aid in weight management due to their low glycemic index, high fiber, and protein content, which help in feeling full for longer.

Are Cicer arietinum Considered a Superfood?

Absolutely! Cicer arietinum are considered a superfood because they are packed with essential nutrients like proteins, amino acids, minerals, and vitamins, offering various health benefits.

Are Cicer arietinum Healthy for Diabetics?

Yes, Cicer arietinum can be beneficial for managing diabetes as they have a low glycemic index and are rich in resistant starch, which helps regulate blood sugar levels.

Are Cicer arietinum Good for Muscle Building?

Though not conclusively proven, Cicer arietinum do contain proteins important for muscle building.

Are Cicer arietinum Good for Gastritis?

Yes, Cicer arietinum can help manage gastritis and its symptoms due to their properties.

Can Cicer arietinum Lower High Cholesterol?

Yes, Cicer arietinum may help in lowering high cholesterol levels due to their fiber content.

What Are the Benefits of Eating Cicer arietinum During Pregnancy?

Cicer arietinum are beneficial during pregnancy as they provide essential nutrients like iron, folates, vitamin B6, and proteins, aiding in the baby’s development and preventing birth defects.

What Are the Health Benefits of Chickpea Flour?

Chickpea flour is rich in proteins, dietary fibers, vitamins, and minerals, making it a healthy alternative to regular flour. It can help control blood sugar levels and provides antioxidant benefits.

Can I Eat Cicer arietinum at Night?

Yes, Cicer arietinum can be eaten at night as they contain nutrients that promote good sleep.

What Effect Does Excessive Chickpea Intake Have on Brain Health?

Although not extensively studied, Cicer arietinum might be beneficial for brain health due to their magnesium content.

Is Chickpea Bad for the Skin?

No, Cicer arietinum are good for the skin as they have antioxidant properties and help maintain skin health.

What Are the Benefits of Using a Chickpea Powder Face Mask?

Chickpea powder face mask helps exfoliate the skin, remove impurities, and balance oil, promoting healthy and glowing skin. To make a Chickpea powder face mask, mix 1 tablespoon of Chickpea powder with water to form a paste. Add yogurt, turmeric, and sandalwood powder, apply on the face, leave for 15 minutes, then wash off with warm water. Cicer arietinum and Chickpea flour have properties that help in managing various conditions like digestion issues, skin problems, and balancing doshas.

By incorporating Cicer arietinum into your diet or skincare routine, you can enjoy their numerous benefits for your health and well-being.

 Reference

https://easyayurveds.com/ayurvedic-medicine-for-diarrhea/ 
https://easyayurveds.com/ayurvedic-treatment-of-migraines-and-headache/

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