Chickpeas, also known as "ceci" or "garbanzo beans," are a true powerhouse of nutrients. Not only are they delicious and versatile in the kitchen, they also offer numerous health benefits. Chickpeas are an excellent addition to the diet, especially for athletes. In this blog post, we'll look at the most important benefits of chickpeas and show why they're especially important for active people.
Nutrient-rich and versatile
Chickpeas (Cicer arietinum L.) belong to the legume family and are cultivated and consumed worldwide, especially in Afro-Asian countries. They are a good source of carbohydrates and protein, with protein quality considered better than other legumes. They contain all the essential amino acids except the sulfur-containing amino acids, which can be supplemented by adding cereals to the daily diet.
protein source for muscle building
Proteins are essential for building muscle and recovering after exercise. Chickpeas are an excellent plant-based source of protein, which is especially important for vegan and vegetarian athletes. Heat treatment can increase the amount of available protein in chickpeas, further increasing their digestibility and nutritional value.
Rich in carbohydrates and fiber
Starch is the main storage carbohydrate in chickpeas, followed by fiber, oligosaccharides and simple sugars such as glucose and sucrose. Fiber is important for healthy digestion and can help regulate blood sugar levels. A high-fiber diet supports overall health and well-being, which is essential for athletes who want to optimally support their bodies.
Valuable fatty acids and sterols
Although lipids are present in small amounts, chickpea is rich in nutritionally important unsaturated fatty acids such as linoleic acid and oleic acid. Important sterols in chickpea oil are β-sitosterol, campesterol and stigmasterol. These fatty acids and sterols are important for heart health and other body functions.
vitamins and minerals
Chickpeas contain a variety of vitamins and minerals that are important for athletic performance and recovery after exercise. These include riboflavin, niacin, thiamine, folate and the vitamin A precursor β-carotene. Minerals such as calcium, magnesium, phosphorus and especially potassium are also found in chickpeas. These nutrients play an important role in energy production, blood formation and immune function.
reduction of antinutrients
Chickpeas, like other legumes, contain antinutritional substances that can be reduced or eliminated through various cooking techniques. Another benefit of chickpeas is their ability to reduce the amount of acrylamide in foods. Acrylamide is an antinutritional substance found in foods such as bread, snacks and chips. The addition of chickpea flour can reduce the level of acrylamide in such products and thus improve their nutritional quality. This is especially relevant for athletes who pay attention to a healthy and balanced diet.
Health Benefits
Chickpeas have several potential health benefits and, when combined with other legumes and grains, may have positive effects on important human diseases such as cardiovascular disease, type 2 diabetes, digestive diseases, and some cancers. Overall, the chickpea is an important legume with a variety of potential nutritional and health benefits.
Conclusion
Chickpeas are a nutrient-rich addition to athletes' diets. They provide an excellent source of protein, are rich in fiber and contain essential vitamins and minerals. In addition, they can help reduce the level of antinutrients in foods and improve their sensory properties. Include chickpeas in your diet and enjoy the many benefits they offer!
Enjoy your meal and good luck with your training!
Sources:- Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review - PubMed (nih.gov)
- Chickpeas—composition, nutritional value, health benefits, application to bread and snacks: a review - PubMed (nih.gov)
Although chickpeas are an excellent source of many important nutrients, it is sometimes difficult to meet the daily requirement of all necessary vitamins and minerals through diet alone, especially if you have an active lifestyle. This is where our nutritional supplements can provide valuable support.
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