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Chickpea flour has gained popularity in recent years due to its versatility in cooking and numerous health benefits. It is a rich source of protein, fiber, vitamins, and minerals, and promotes digestive health. You can incorporate chickpea flour into your diet if you are looking for a gluten-free, high-protein, and high-fiber alternative to wheat flour. As part of a balanced diet, it should be consumed in moderation.
However, it is crucial to carefully consider both the positive and negative aspects of incorporating chickpea flour into your diet.
This article aims to provide a comprehensive evaluation of the pros and cons of chickpea flour, helping you determine whether it aligns with your specific dietary needs by thoroughly evaluating its pros and cons.
Chickpea flour, also known as gram flour or besan, is made from ground chickpeas and has been used in cuisines worldwide for centuries.
However, in recent years, it has gained popularity due to its numerous health benefits and versatility in cooking.
Also, check another health article at https://journals-times.com/2022/11/15/discover-what-your-metabolism-does-for-your-health/
Chickpea flour contains high protein, fiber, and essential vitamins and minerals. Chickpea flour provides 20 grams of protein per cup, equivalent to the protein found in a similar amount of meat.
Additionally, chickpea flour contains dietary fiber, which helps prevent chronic diseases such as diabetes and heart disease. Furthermore, chickpea flour is an excellent source of essential vitamins and minerals such as iron, magnesium, and folate. These vitamins and minerals are vital for maintaining a healthy body.
Chickpea flour has the following approximate nutrition profile per 100 grams:
- Calories: 364
- Protein: 22 grams (44% of the daily value)
- Fat: 6 grams
- Carbohydrates: 58 grams
- Fiber: 10 grams (40% of the daily value)
- Sugar: 10 grams
- Calcium: 49 mg (5% of the daily value)
- Iron: 4.7 mg (26% of the daily value)
- Magnesium: 164 mg (41% of the daily value)
- Potassium: 846 mg (18% of the daily value)
- Sodium: 64 mg (3% of the daily value)
- Vitamin B6: 0.4 mg (20% of the daily value)
What research has been found on Chickpea flour?
National Library of Medicine researched the benefits of pulses and chickpea flour in bread making. (Read the report at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4152488/)
As a result of this report, the following benefits were identified:
Valuable facts from the given information are:
- Pulses such as peas, chickpeas, lentils, and beans are rich sources of food proteins. They contain essential amino acids like lysine, leucine, aspartic, glutamic, and arginine.
- Combining pulses and cereals can achieve a well-balanced essential amino acid profile.
- Up to 10% chickpea flour can be substituted for wheat flour in breadmaking to improve pasting properties and dough quality.
- Chickpea flour increases water absorption and dough development time with increasing substitution levels while decreasing dough stability and mechanical mixing resistance.
- Over 10% of chickpea flour substitution causes the dough to become “sticky”.
- The substitution of 10% chickpea flour with wheat flour results in loaves with similar volume, internal texture, and structure to the control, while substituting 20% and 30% chickpea flour results in progressively darker crusts.
How does chickpea flour benefit your health?
- The presence of chickpea flour in food has been proven to lower levels of LDL (bad) cholesterol in the body. Chickpeas and chickpea flour have been found to reduce total cholesterol and LDL cholesterol levels, reducing the risk of heart disease and stroke.
- Helps Control Blood Sugar Levels Chickpea flour is an excellent food choice for diabetes patients or those at risk of developing diabetes. The high fiber content in chickpea flour helps slow down carbohydrate absorption, which can prevent spikes in blood sugar levels. Additionally, chickpea flour contains complex carbohydrates, which provide a steady source of energy and help individuals maintain a healthy weight.
- Boosts Immune System Chickpea flour is a rich source of zinc, which is essential for maintaining a healthy immune system. Zinc plays a vital role in the growth and development of immune cells and helps the body fight off infections and diseases. In addition, chickpea flour contains antioxidants that protect the body from free radical damage.
- Chickpea flour contains both soluble and insoluble fiber, which promotes digestion. Soluble fiber absorbs water and forms a gel-like substance, which slows down digestion and prevents constipation. Digestion problems such as diverticulitis and inflammatory bowel disease can be prevented by insoluble fiber.
Cooking Versatility is one of the greatest benefits of chickpea flour.
From savory to sweet, it can be used in a variety of dishes. Falafel and hummus are made with chickpea flour in Middle Eastern cuisine. Indian cuisine uses it to prepare many sweet and salty dishes like pakoras, bondas, chapati, ladoos, and many more. In Italian cuisine, chickpea flour is used to prepare farinata, a savory pancake. You can also make gluten-free baked goods with chickpea flour, such as bread, pizza crust, and pancakes.
Does chickpea help with diabetes?
When consumed in moderation as part of a balanced diet, chickpeas can benefit diabetic patients.
By slowing down the absorption of glucose into the bloodstream, chickpeas are a good source of protein, fiber, and complex carbohydrates. Furthermore, they do not cause rapid spikes in blood sugar levels due to their low glycemic index.
Chickpeas are also a good source of magnesium, potassium, and vitamin B6, all of which are vital to a healthy lifestyle.
To maintain proper blood sugar control, diabetes patients should monitor their consumption of chickpeas and other carbohydrate-containing foods. Working with a healthcare professional to create a personalized nutrition plan is recommended for optimal diabetes management.
What are the side effects?
Although chickpea flour has many benefits, there are some potential cons to take into consideration:
- Digestive issues: Some people have trouble digesting chickpea flour, resulting in bloating, gas, and stomach discomfort.
- High-calorie count: Compared with wheat flour, chickpea flour has a higher calorie count, which may concern dieters.
- Can affect the taste and texture of baked goods: Chickpea flour has a distinctive taste and texture that may not be suitable for all types of baked goods and may affect the flavor and texture of certain recipes.
- Allergic reactions: Some people may have hives, itching, and breathing difficulties after eating chickpeas or chickpea flour.
- Chickpea flour is also relatively high in calories and carbohydrates, so it should be consumed in moderation as part of a balanced diet.
When deciding whether to substitute wheat flour with chickpea flour, it’s important to consider these potential cons. If you have any concerns about incorporating chickpea flour into your diet, you should speak with a healthcare provider or registered dietitian.
Do not attempt any of the suggested actions, suggestions, remedies, or instructions found here without consulting with a qualified professional. Before consuming the suggested thing here analyze your problem and do blood work as everyone’s bodies are different and the root cause is different. Consult with a professional and know your best-suited diet.