The Gazette | Gaining muscle mass: 7 health benefits of chickpeas

Chickpeas are one of the most nutritious and versatile legumes, and can be used in salads, soups, spreads (like hummus) and even desserts. Incorporating this grain into your diet is not only beneficial for your health, but it also adds flavor to your meals.

Next, discover 7 health benefits of chickpeas!

Chickpeas have high fiber content. These soluble fibers bind to cholesterol and other lipids in the digestive system and drag them out of the body before they can be absorbed. This contributes to reducing LDL (bad) cholesterol and increasing HDL (good), keeping the cardiovascular system healthy and reducing the risk of heart disease.

Scientific studies show that HDL helps to remove fat molecules from cells and allows them to be eliminated by the body. “LDL cholesterol does exactly the opposite, fixing these fat molecules inside cells, causing the formation of free radicals, which are harmful to the body and accelerate the aging of the body”, explains cardiologist Allan Cembranel.

With a good supply of zinc and vitamin E, chickpeas are a excellent ally of the immune system. Zinc is crucial for immune function, while vitamin E is an antioxidant that protects cells against oxidative damage. Together, these nutrients help strengthen the body’s defenses against infections, colds and other illnesses.

For those looking to increase muscle mass, chickpeas are a great option. Rich in proteins, provides nutrients the body needs to repair and build muscle tissue, especially when consumed in combination with other plant-based protein sources, ensuring a full range of essential amino acids.

“What should be clear and that people should keep in mind is that all macronutrients are important for the process of increasing muscle mass. For example, proteins help in the construction of muscle cells, that is, they are the components that the body needs to be able to build muscles. […]”, analyzes personal trainer Vinícius Possebon.

Chickpeas can help improve mood, thanks to tryptophan, an amino acid precursor to serotonin, known as the happiness hormone. “We know it’s no secret that food plays a fundamental role in our mental health. […]. People have increasingly sought ways to have more joy and a sense of well-being; So, combining what we eat with this is an excellent way to activate our serotonin, the neurotransmitter responsible for making us feel good”, explains doctor Paulo Lessa.

In addition to preventing constipation due to its high fiber content, chickpeas contribute to gut health in several ways. The resistant starch present in it acts as a prebiotic, feeding the beneficial bacteria in the intestine and maintaining the balance of the intestinal microbiota.

The chickpea is beneficial for people with diabetes or at risk of developing it due to its low glycemic index. Fiber helps slow the absorption of carbohydrates, preventing glucose spikes after meals and contributing to long-term blood sugar control.

Nutritionist Fernanda Sobral states that the slower release of glucose into the blood results in “less release of insulin, a hormone that ‘takes’ glucose into the cells to be used and favors the storage of fat when in large quantities”.

Rich in iron and folate, chickpeas play a crucial role in preventing anemia, especially iron and folate deficiency anemia. These nutrients are essential for the formation of red blood cells and the proper transport of oxygen throughout the body.

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