Cooked chickpeas are one of the most nutritious legumes in the diet of Iranians and many countries around the world. This food is rich in vitamins, minerals, protein and fiber, which can play a significant role in maintaining the health of the body. Cooked chickpeas have gained many fans due to their many properties, including improving digestive function, weight control, and improving heart health. In this article, we are going to fully review the properties of cooked chickpeas in the form of long and comprehensive paragraphs.
Properties of cooked peas
Rich source of nutrients needed by the body
Cooked peas are known as one of the best sources of nutrition in the category of legumes. This food contains high amounts of vegetable proteins, B vitamins such as folate (vitamin B9), vitamin B6, and minerals including magnesium, iron, phosphorus, calcium, and zinc. The nutritional value of cooked peas is such that it can be used as a suitable substitute for meat in vegetarian diets. The iron in cooked chickpeas is very useful for people suffering from anemia and helps to increase hemoglobin production and improve oxygen supply to body cells. On the other hand, the high fiber in peas strengthens the digestive system and protects the body from many diseases.
Help to lose weight and control appetite
One of the most important properties of cooked peas is its ability to help lose weight. This food item contains a lot of fiber and vegetable protein that helps increase the feeling of satiety and prevents overeating. The fiber in chickpeas takes a long time to digest and thus suppresses false appetite. Proteins in peas also give the body enough energy for daily activities without the need to consume extra calories. For this reason, cooked peas are known as one of the important foods in weight loss diets. Regular consumption of this food along with a balanced diet can help burn excess body fat.
Regulation of blood sugar and improvement of diabetes
Cooked chickpeas have a low glycemic index (GI), which causes blood sugar to be released slowly in the body and blood sugar levels do not rise quickly. For this reason, cooked chickpeas are considered a suitable option for people with diabetes or those who are at risk of diabetes. The fiber in chickpeas helps to slow down the absorption of sugars in the digestive system and prevents a sudden increase in blood sugar. Also, continuous consumption of cooked chickpeas can help reduce insulin resistance and improve the metabolic state of the body.
Improving the function of the digestive system and preventing constipation
The fiber in cooked chickpeas has a great effect on the health of the digestive system. This food item contains soluble and insoluble fibers that help improve bowel movements and prevent constipation. By increasing the volume of feces and facilitating its passage through the intestines, fibers prevent the occurrence of problems such as constipation and hemorrhoids. Also, the consumption of cooked chickpeas helps to feed the beneficial intestinal bacteria and thus improves the balance of intestinal microbial flora. Gut health is one of the most important factors in strengthening the immune system and preventing digestive diseases.
Maintaining heart health and reducing blood cholesterol
Cooked peas help maintain heart health due to their high fiber content and healthy fats. The fiber in chickpeas reduces bad cholesterol (LDL) in the blood and prevents the accumulation of fat in the walls of blood vessels. This helps to reduce the risk of cardiovascular diseases. In addition, the potassium in chickpeas helps regulate blood pressure and reduces the risk of heart attack. Eating cooked peas as part of a healthy diet can help improve heart function and maintain vascular health.
Strengthen the immune system
Cooked chickpeas play an important role in strengthening the body’s immune system due to the presence of many nutrients such as vitamins and minerals. Zinc and vitamin B6 present in peas help to strengthen the production of white blood cells and make the body resistant to pathogens. Iron, which is found in large quantities in cooked chickpeas, is essential for improving the function of the immune system and fighting infections. Regular consumption of peas in the diet helps the body to have more ability to fight against viral and bacterial diseases.
Suitable for skin and hair health
Nutrients in cooked chickpeas have a very positive effect on skin and hair health. B group vitamins and zinc in peas help strengthen hair and prevent hair loss. Iron, by improving oxygen delivery to skin and hair cells, keeps them fresh. Also, consuming chickpeas helps to reduce skin inflammation and treat pimples and keeps the skin bright and clear.
Energizing and improving physical performance
Due to its complex carbohydrates, cooked peas are considered a stable and long-term source of energy for the body. Carbohydrates in peas are slowly broken down and provide the energy needed by the body. This property of peas is very useful especially for athletes and people who do a lot of physical activities.
Prevent osteoporosis
Calcium, magnesium and phosphorus in cooked chickpeas help to maintain healthy bones. These minerals are effective in strengthening bone tissue and preventing bone loss. Regular consumption of chickpeas can reduce the risk of osteoporosis, especially in middle-aged and old age.
Disadvantages of cooked chickpeas
Causing bloating and gas production
One of the most common side effects of consuming cooked peas is bloating and gas. Peas are difficult to break down in the stomach and intestines due to their high fiber content and complex carbohydrates such as raffinose. These carbohydrates are fermented by bacteria in the colon and cause gas production. As a result, people with a sensitive digestive system may experience bloating and abdominal pain after consuming chickpeas. To reduce this problem, it is recommended to soak chickpeas in water for a few hours and then change the water so that the flatulent compounds are largely eliminated. Also, using spices such as cumin and ginger along with chickpeas can help in better digestion.
Difficulty in digestion and causing indigestion
Consumption of cooked peas may cause digestive problems for some people due to the presence of complex compounds such as phytate and oligosaccharides. These compounds can prevent the complete breakdown of food in the digestive system, and as a result, a person feels heavy and uncomfortable in the stomach. This problem is more common in people who have a weak digestive system, such as the elderly or people with digestive diseases. To avoid this complication, it is better to cook chickpeas completely and soften them. Also, consuming it in small amounts and gradually can help to get used to the digestive system.
Increase in blood uric acid and exacerbation of gout
Peas contain large amounts of purine, which is broken down in the body and turns into uric acid. An increase in the level of uric acid in the blood can cause the occurrence or exacerbation of gout. Gout is a type of inflammatory arthritis that occurs due to the accumulation of uric acid crystals in the joints and is accompanied by severe pain and inflammation. People who have a history of gout or high uric acid levels in their blood should be careful when consuming peas. It is recommended that these people consult a doctor before including peas in their diet and minimize their consumption.
Possibility of allergic reactions
Peas may cause allergic reactions in some people. These reactions can start from mild symptoms such as itching, hives and swelling of the face, and in severe cases lead to more dangerous reactions such as anaphylaxis. People who are allergic to legumes or similar foods such as lentils, beans, or soybeans should use caution when consuming chickpeas. If allergy symptoms are observed after consuming chickpeas, it is necessary to consult a doctor immediately. For prevention, you can try peas in small amounts and examine the body’s reaction.
Interference with anticoagulants
Due to its high amount of vitamin K, chickpeas can interact with blood thinners such as warfarin. Vitamin K plays an essential role in blood clotting, and increasing its amount in the body may reduce the effect of anticoagulants. This interaction can be dangerous for people who have cardiovascular diseases or blood clotting. People who use blood thinners should control the amount of peas consumed under the supervision of a doctor to avoid unwanted side effects.
Exacerbation of symptoms of irritable bowel syndrome (IBS)
Irritable bowel syndrome is one of the common diseases of the digestive system, which is associated with symptoms such as bloating, abdominal pain, and changes in bowel movements. The high fiber content of cooked chickpeas may aggravate symptoms in some people with IBS. Especially the insoluble fibers in chickpeas can stimulate bowel movements and aggravate symptoms such as abdominal pain and bloating. People with this syndrome should limit the consumption of peas to a small amount and check their body’s reaction after consuming it.
The possibility of kidney stones due to oxalate
Peas contain significant amounts of oxalate, which can cause kidney stones in some people. Oxalate is a substance that combines with calcium in the body and produces crystals called calcium oxalate, which are the main cause of kidney stones. People who have a history of kidney stones or are at risk of developing them, should be careful when consuming peas. Drinking enough water after consuming peas can help reduce the accumulation of oxalate in the kidneys and reduce the risk of stone formation.
Possibility of weight gain in case of overdose
Although chickpeas are known as a useful food for weight loss, consuming too much of them can lead to weight gain. Cooked chickpeas are relatively high in calories, and consuming a lot of them can increase your daily calorie intake. In addition, if chickpeas are consumed with high-calorie foods such as oil or butter, the risk of weight gain will increase. Therefore, to benefit from the properties of chickpeas without gaining weight, it is better to consume them in appropriate amounts and as part of a balanced diet.
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