How robust are chickpeas? – The Fresh York Times

Chickpeas are not a pea; It’s bean. What is wide, there are impulses – a category of legumes celebrated due to their ample health benefits.

This is what nutrition experts have to say about chickpeas, along with several delicious ways of preparing them New York Times Cooking.

They are a good source of vegetable protein.

She has one cup of chickpeas 14.5 grams of proteinAbout 20 percent of the recommended daily amount for an average of 185 pounds. Protein is the main building floor of our muscles, tissues, virus fighting antibodies and more.

Experts are increasingly advertising the importance of incorporating vegetable sources of protein into the diet. People who eat more plant products and less red and processed meat usually have lower indicators Cardiovascular diseaseIN obesityIN High blood pressure and other chronic conditions. Recently the Committee Recommended nutrition experts recommended Another version of dietary guidelines for Americans places pulsing in the same category as meat to encourage people to eat more of them.

Their fiber helps to keep cholesterol in check.

Chickpeas muteczanie have something that is lacking in animal -based protein sources: fiber. One cup of chickpeas contains 12.5 grams, about half Daily amount recommended.

Of the numerous health benefits, the fiber can assist reduce LDL cholesterol – the “bad” form of cholesterol, which can accumulate in the arteries, increasing the risk of heart attack and stroke. Julia Zumpaano, a dietitian at the Cleveland Clinic Center for Human Nutrition, said that soluble fiber, which is ample in chickpeas, creates a rubber gel in the intestine. Gelly gallstones, a substance that our liver produces from cholesterol to assist digest fat, and prevents absorption. “It naturally lowers cholesterol in the body,” said Zumpano.

Study in 2012 in The British Journal of Nutrition Elderly adult people on two groups, which include two portions of beans, chickpeas, lentils or peas every day, and one that ate their normal diet. After two months, the groups exchanged diets for the next two months. Participants who followed the nutrition plan based on impulses had approximately an 8 % decrease in both total cholesterol and LDL cholesterol, compared to those on a regular diet.

They contain key vitamins and minerals.

Chickpeas are affluent in iron, a mineral that the body needs oxygen for transport. One cup of chickpeas contains about 60 percent Daily amounts recommended For adult men and women after menopause and about 25 percent for menstrual women.

Plant-based iron is less readily by the body than iron from meat, Said Emily Ho, and Professor of Nutrition in the College of Health and the Director of the Linus Pauling Institute at Oregon State University. Dr. Ho said that in this a lot of vitamin C into a diet can assist absorb more iron.

The muscle also has a high plastic amount, vitamin B, which is crucial for cell replication. Dr. Ho said that everyone needs folic acid, but it is especially crucial to support the rapid development of the fetus. One cup of chickpeas has 47 percent Recommended amount folic acid for pregnant women and about 70 percent for all others.

Ready to dig?

Chickpeas and many other plant foods are “incomplete” protein sources, which means that they are relatively low in at least one of the necessary amino acids that combine with proteins in your body. Fortunately, if you pair chickpeas with grains – especially full grains – two foods complement each other to ensure enough amino acids needed, said Henry Thompson, a professor at the College of Agricultural Sciences and director of the cancer prevention laboratory in at Colorado State University. He suggested eating chickpeas with a piece of crunchy whole grain bread or spreading the hummus over a whole grain tortilla.

Here are some recipes to get more chickpeas for the diet Enjoy cooking.

Do you want the secret to extremely crunchy chickpeas? Before baking, rub them completely with kitchen dehydrated. Smoked paprika spices can be replaced with any other spices.

Recipe: Baked chickpeas

In this filling salad, chickpeas are seasoned with a mixture of cumin, sweet pepper and Chile powder, which can be found in a Moroccan street snack. Green chili yogurt sauce is all that everything.

Recipe: Chickpea salad with green harissa sauce

With a creamy lemon sauce-tahini and crunchy celery and shallots, this makeup salad is the basis of a great lunch on the desk.

Recipe: Chickpea salad sandwich