The Benefits of Eating Chickpeas

If you don’t add a handful of chickpeas to your daily salad, take this as a sign. After all, the benefits of eating chickpeas are numerous: not only are the ubiquitous Mediterranean legumes rich in fiber and protein, but they can also help us maintain a healthy body weight and even contribute to longevity.

Dr. Olivier Courtin-Clarins, director of the Clarins Group, makes a powerful and convincing case for the benefits of eating chickpeas and other legumes in his book Beauty in my plate. Some of the most fascinating? The little bean’s ability to promote fat loss and help us age better.

Referring to the results of six clinical studies that suggest that the consumption of legumes reduces the percentage of fat in the body, Courtin-Clarins says that “the inclusion of legumes in the diet allows a slight reduction in weight without limiting calorie intake” and notes note that their high fiber and protein content makes them a satiating food that can contribute to weight loss.

Fiber and anti-aging

The high fiber content of chickpeas and other legumes is also possible promote healthy aging. “A study conducted for more than ten years shows that people who eat more fiber are twice as likely to live longer than the rest of the population,” the doctor emphasizes in his book.

This is because the entire body benefits from eating a high-fiber diet that is rich in plant foods such as legumes. Studies have found that consuming enough fiber reduces inflammation, strengthens the immune system, improves joint health, and lowers the risk of cancer, Alzheimer’s, and more. In reality, some studies have even found that there is an increased risk of accelerated aging among American women and men who do not consume adequate amounts of dietary fiber.

The nervous system and balancing fluid retention

The pharmacist and nutritionist Paula Martin Clares also sings the praises of chickpeas in her book Healthy skin comes from what you eat. She emphasizes that they are an excellent source of protein, calcium, potassium, iron, phosphorus, magnesium, vitamin B6 and vitamin E. “They also protect us from water retention, which helps us balance body fluids,” she emphasizes . that they are great for lowering blood cholesterol, regulating the digestive system and blood sugar levels. They even promote the proper functioning of the nervous system. As a nutritionist Beatriz Larrea confirms: “they provide energy and are essential for a healthy body and mind.”

Ideas for Adding Chickpeas to Your Diet

Whether eating chickpeas can help you lose weight will have a lot to do with how they are cooked and the foods they contain. Larrea recommends eating them with grains to create “complete proteins” with all eight essential amino acids. If you plan to cook your chickpeas, Courtin-Clarins recommends soaking the legumes for two hours before cooking them to reduce gas production. “You can even add thyme or kobu seaweed to the cooking water to reduce any potential discomfort,” he adds. Canned chickpeas can be a good alternative, as long as they contain nutritional coach Natalia Calvet explains: only the main ingredient together with water, oil or a little salt, and no other unnecessary additives. It is also important to wash and drain canned chickpeas thoroughly before cooking them. As for ways to include them in the diet in a healthy way, here are some ideas:

• Mix with tahini, lemon juice and olive oil to make hummus and serve with crudités.
• Add to salads with quinoa, greens, spinach and avocado for a complete meal balanced with healthy fat and protein.
• Cook in a stew with shrimp, peppers, garlic and tomatoes for a hearty, hearty dinner.
• Roast it in the oven with spices such as cumin and turmeric as a topping on salads and other dishes.