Chickpeas (Bhunee Channay) بھنے چنے

Overview

The chickpea, Cicer arietinum, is a leguminous annual plant in the family Fabaceae grown for its edible seeds. The plant has a branched, straight or bending stem with small feathery leaves arranged alternately on the stem. The leaves are composed of 11–15 individual leaflets which are oval in shape. The flowers are produced singly or in pairs and can be white, pink, purple or blue in color. The seed pod is rhomboid or ellipsoid and contains 1–4 cream, brown, green or black seeds.

Benefits

The roasted chickpeas has the advantage of being high in protein and fiber while being low in fat and calories. Minerals like copper, manganese, and magnesium are also present in roasted grams.
With all of these advantages, roasted chickpeas is a great snack food for anyone seeking to control their blood pressure.

Roasted chickpeas is extremely friendly for diabetes. Its fiber content allows the slow release of glucose in the bloodstream and manages blood sugar levels.
Also, roasted chickpeas is one of the food items that have the lowest glycemic index (GI). Research studies show that foods low in GI have been linked to regulating glucose fluctuation in the body.

Roasted chickpeas benefits your pancreas. It is rich in magnesium which improves insulin response and lowers insulin resistance. If you have very low magnesium in your blood, your pancreas will not secrete enough insulin, which will result in high blood sugar.
Roasted chickpeas can also aid in the weight loss process. Many nutritionists also recommend including roasted chickpeas in your weight loss diet to help shred weight more quickly.
Roasted chickpeas help to exfoliate the skin. The roasted chickpeas acts as a mild abrasive, helping to remove dead skin cells and unclog pores. This can leave the skin feeling softer and smoother.
Iron and protein, both of which are necessary for healthy hair, can be found in good amounts in roasted chickpeas. Iron helps to stop hair loss, and the proteins in Roasted chickpeas help to heal damage and strengthen the hair shaft.
Roasted chickpeas is also good for your eyesight. Roasted chickpeas contains significant levels of vitamin A and carotenoids, which help to fight against diseases like macular degeneration and improve vision.

Roasted chickpeas have a rich content of phosphorus, sodium, and calcium. These minerals are very important for your bone health.
If you are worried about your physical health, just try adding roasted chickpeas with jaggery to your diet. It will increase your strength and keep it intact. Eating roasted chickpeas with milk enhances the quality of sperm. Taking roasted chickpeas with honey increases masculinity.

Side Effects

You should consume roasted chickpeas moderately, as excessive consumption can be bad for your health. It is also important to have the right quantity of chickpeas in your regular diet, to ensure your body gets the right amount of nutrients.

If you take too much-roasted chickpeas, it can have many side effects. Some roasted chickpeas disadvantages are:

• It may cause allergy
• Can cause bloating, intestinal gas, cramps, and diarrhea
• Dysentery

How To Consume

There are some ways to add chickpeas in your diet

• Roasted chickpeas are nothing short of addictive and are great to have on hand to curb those afternoon munchies.
• As a thickener in soups.
• Smashed in sandwiches.
• Meatless protein in pasta & rice dishes.

Nutritional Value

A 1-cup (164-gram) serving of roasted chickpeas offers

Calories: 269
Protein: 14.5 grams
Fat: 4 grams
Carbs: 45 grams
Fiber: 12.5 grams
Manganese: 74% of the Daily Value (DV)
Folate (vitamin B9): 71% of the DV
Copper: 64% of the DV
Iron: 26% of the DV
Zinc: 23% of the DV
Phosphorus: 22% of the DV
Magnesium: 19% of the DV
Thiamine: 16% of the DV
Vitamin B6: 13% of the DV
Selenium: 11% of the DV
Potassium: 10% of the DV