Chickpeas - a.k.a garbanzo beans - have become a staple food in the Mediterranean diet. With their versatility for different dishes, these tasty legumes really have a lot to offer. Let’s jump right in and take a look at their nutritional benefits.

Part of your 5-a-day

Chickpeas actually count as part of your 5-a-day! 3 heaped tablespoons of cooked chickpeas are considered 1 portion.

This is because chickpeas are legumes which contribute towards your 5-a-day, but you can only count them once, no matter how many varieties you eat. This is because they don’t provide the same mixture of nutrients as fruit & vegetables.

Dietary Fibre - gut health & digestion

Chickpeas are rich in dietary fibre. A portion of chickpeas - 80g - provides around 6g grams of dietary fibre, making a valuable contribution to our fibre intake.

Dietary fibre has been shown to feed the good bacteria in our gut, which in turn promotes good gut health. It also bulks up and softens our stool decreasing constipation and reducing the risk of certain diseases -  such as heart disease, type 2 diabetes, and bowel cancers.

Find out more in my previous blog post: Dietary Fibre.

Plant-based Protein - building block, muscles & repair

Chickpeas are a valuable source of plant-based protein, with 8.4g of protein per 100g.

Proteins are the building blocks of our bodies and the structural component of all living cells and tissues as well as many enzymes & hormones. Essentially proteins play a role in everything including supporting muscle contraction, body tissue repair, and carrying substances around the body.

Unlike other macronutrients - carbs & fats - we do not have a significant reserve of body protein to use as a source of energy, therefore we need regular “top-ups” to avoid depleting our bodies of proteins.

Iron - oxygen & growth

Chickpeas are a good source of iron, a trace element that our bodies need in small amounts to stay healthy. 

It’s important we get iron in our diet as our bodies use iron to make haemoglobin which helps our red blood cells carry oxygen around the body. Iron also stores oxygen in our muscles and provides it when needed. In addition, iron supports healthy growth and development.

Iron is particularly important for women and people who follow a plant-based diet. This is because iron found in plant foods - non-haem iron - is less readily absorbed than animal-based iron, as it needs an extra chemical conversion within our body to make it absorbable.

Having low iron can lead to anaemia - a low number of red blood cells - which can include symptoms like fatigue, weakness, dizziness and shortness of breath, among others.

Folate - growth & pregnancy

Chickpeas are a good source of folate, an essential B vitamin - vitamin B9. 

Folate - or folic acid - is crucial during periods of rapid growth and development - such as pregnancy & infancy - as it is needed for cell growth and multiplication. Adequate folic acid intake is essential for those planning a pregnancy and during pregnancy as it is a key player in the healthy development of babies, supporting skull, brain and spinal cord development and protecting against birth defects - particularly neural tube defects.

Folic acid also plays a role in producing and keeping healthy red blood cells and blood vessels, and supporting our immune system. 

Phosphorus & Calcium - bone & teeth health

Chickpeas are a good source of phosphorus and plant-based calcium. Our body uses phosphorus alongside calcium to build and maintain healthy bones and teeth.

Phosphorus also plays an important role in helping our bodies produce energy, deliver oxygen throughout our bodies, and form the membrane of our cells. While calcium helps regulate muscle contraction - including the heart - and makes sure our blood clots normally.

The take-home:

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References

1. NHS, Rough guide - Fruit & vegetable portion sizes. Retrieved February 20 2023. https://www.nhs.uk/livewell/5aday/documents/downloads/5aday_portion_guide.pdf 

2. McCance & Widdowson. The Composition of Foods integrated dataset 2021. 2021. Retrieved February 20 2023, from https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid 

3. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020;12(10):3209. Published 2020 Oct 21. doi:10.3390/nu12103209

4. NHS. Health A to Z - Vitamins and Minerals. 2020. Retrieved February 20 2023, from: https://www.nhs.uk/conditions/vitamins-and-minerals/