Chocolate, besides being delicious, is well known for its power to improve one's mood, but it has its disadvantages and should be avoided especially in a weight loss diet.
But good news is that there is another tasty and healthy food that works to improve mood, similar to chocolate, but without the disadvantages of a sweet: chickpeas.
Below you understand how chickpeas offer this benefit and give you all the information about this valuable food.
Benefits of Chickpeas
Cristina Martins, a nutritionist from Rio de Janeiro, points out that chickpeas are considered a healthy food. It is a vegetable protein, also rich in complex carbohydrates and low in fat. Does it contain B vitamins, iron, calcium, phosphorus and potassium?
The fiber-rich chickpea composition decreases the absorption of blood glucose and cholesterol, significantly contributing to the treatment of diabetes and hypercholesterolemia (cholesterol or high LDL).
And who wants to lose weight also has good reason to achieve chickpeas: the high fiber content acts on the regular functioning of the intestine and the feeling of satiety. But of course for this it must be used in low fat preparations.
Nutritionist Cristina also points out that chickpeas are rich in tryptophan, the amino acid precursor of serotonin. Serotonin is a neurotransmitter that acts on the brain controlling mood, sleep, and appetite. Thus, it can be said that food helps in improving mood and produces overall well-being to the body ?, he says.
Some studies have even shown that chickpeas have the same effect as chocolate on the production of serotonin, but with the advantage of being free of the fats present in it. All this gave the food the title of "grain of happiness."
Has other research pointed to chickpeas as a very important food for menopausal women's health as it accumulates phytoestrogens? substances also called plant hormones, which have been shown to prevent osteoporosis and cardiovascular problems.
Consumption and calories
According to nutritionist Cristina, chickpeas can be eaten in salads, pastes, as snacks and in the preparation of pasta and soups.
• Chickpeas are not considered a high calorie food if consumed in moderation. 4 tablespoons of cooked chickpeas contain 100 calories, 14g protein and 4.5g fat?
Chickpeas x Beans x Lentils x Peas
Among the legume options listed above, which one to choose?
Cristina Martins explains that in the group of legumes, beans, peas, lentils and chickpeas contain very similar amounts of protein, carbohydrates and iron. ? We should not choose between one of them and, yes, vary the consumption to the maximum, because each has its advantages ?, highlights.
The nutritionist explains that beans should be avoided at night and in excess, as they can produce gastrointestinal discomfort. Lentil can be included in a salad for dinner without problems. They contain even lower fat and vitamin A. On the other hand, chickpeas are an excellent source of tryptophan, a substance that helps improve mood and produces overall well-being to the body, he recalls.
Taking calories into account, adds nutritionist Cristina, 3 tablespoons of chickpeas equals 6 tablespoons of black beans. But beware: this relationship takes into account the preparation of both legumes without the addition of oil or other fats. Normally, in the preparation of beans is used braised garlic and onion, which generates an additional calories to the portion ?, says.
Chickpea Recipes
Below, nutritionist Cristina Martins teaches how to make a delicious recipe with chickpeas? Rich in calcium, tryptophan, iron and fiber!
Chickpea Paste or Antipasto
Use:
- 600 gr of chickpeas
- 1 clove of garlic
- 1 cup of water
- 2 units of squeezed lemon
- Extra virgin olive oil to taste
- Salt to taste
- Mint for decoration
- Syrian pepper to taste
Way of preparing:
Soak the chickpeas overnight. The next day, cook it in a pressure cooker until tender. Allow it to cool and place it in a blender with garlic, lemon, water and salt. Beat until smooth. Place on a platter, drizzle with olive oil and garnish with mint leaves. Tips: Serve with flatbread. It looks great with a green salad.
Another interesting and healthy suggestion is to prepare chickpea salads. Check out a recipe:
Chickpea Salad with Tuna
Use:
- 1 cup chickpea tea
- 3 tbsp extra virgin olive oil
- 1 tbsp lemon
- 4 medium-skinned, sliced tomatoes
- 1 can of tuna in water
- 1 red onion cut into thin slices
- Basil and salt to taste
Way of preparing:
Let the chickpeas soak for eight hours. After changing the water, put in the pressure cooker and cook for 20 minutes. In a bowl, add olive oil, lemon and salt. Add the chickpeas and stir. On a platter, straighten the tomato slices, tuna and onion, sprinkle with salt and basil and add the chickpeas. Refrigerate before serving.
Did you like the tips? Surely you have good reason to include chickpeas in your diet! But remember that, despite being a healthy food, it should never be consumed in excess and should not be part of preparations high in fat and not too caloric.
Effect of Cooking on nutritional value of chickpea (April 2024)
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