Pois chiches

Chickpeas: pulses with many nutritional benefits!

February 2021 – Reading time : 3min

They are the third most widely cultivated leguminous plant worldwide. Learn more about all they can give!

Faced with the ever-growing sustainable food challenge, chickpeas culture is the answer for the nutritional and wholesome benefits they provide: cultivable in many regions, they first of all provide agronomic advantages such as their resistance to dry cycles, their low need for inputs and their resistance to pests.

Moreover, as far as the nutritional side is concerned, they are the main necessary ingredient for a well-balanced diet intended to maintain good health and prevent certain chronic diseases.

All the questions you might have had on the subject such as Why? or How? are answered below.

Chickpeas : a mine of vital nutrients !

Chickpeas are a great source of vegetable protein and fiber. While they are cholesterol-free and low in fat, they nonetheless also contain nutritional valuable fatty acids such as the linoleic acid type, widely known for its polyunsaturated features.

Chickpeas are a great source of vitamins and contain beta-carotene, known for its feel-good skin benefits.

They were also commonly used as a precursor source to:

  • vitamin A, whose improvements to a better cell health and vision do no longer need to be demonstrated

or

  • vitamin B9 (folate or folic acid) which contributes to the good development of the foetus’ nervous system as well as being the prime trigger needed to synthesize DNA, RNA and red blood cells.

Why do chickpeas contribue to a healthy diet ?

As part of a balanced diet, chickpeas are great for helping to:

  1. Manage your weight:

Chickpeas have a low glycaemic index, and contain amylose, a resistant starch that is slowly digested within our system. Not only does this make you feel full, but also helps you stabilize your blood sugar and insulin levels. These factors play a key role in managing body weight and may help you improve on an overall basis control your blood sugar level as far as when people with type 2 diabetes are concerned.

  1. Preserve the intestinal flora:

Chickpeas contain a soluble fiber known as raffinose, a type of oligosaccharide that is fermented in the colon by the beneficial bacteria called Bifidobacterium. When this bacterium breaks down this fiber, a short chain fatty acid called butyrate is produced. Butyrate plays a role in reducing inflammation of the colon cell wall and potentially preventing colorectal cancer.

  1. Prevent cardiovascular diseases:

Chickpeas contain a plant sterol known as sitosterol which is structurally similar to the cholesterol within our body. It interferes with the bodily absorption of cholesterol and can therefore help produce lower cholesterol levels in the blood. The fibers and unsaturated fats contained in chickpeas can also favourably influence blood cholesterol levels.

Epi&Co is a chickpea lover !

Enjoy chickpeas from French Occitania region (South / Pyrenees) and wheat coming from the Far Eastern part of France, in all Épi&Co products!

The combination of chickpeas and wheat allows Epi & Co to offer gourmet, healthy wholesome meals rich in vegetable proteins and are also a great source of fiber.

Our plant-based specialities are adapted to the requirements set by the PNNS and the EGAlim Law, so you can serve good menus based on plant-based proteins in your canteens! They are also perfect for meeting up with the requirements of many specific diets.

Did you know that you can also find other pulses in Épi&Co products, which also have many health and environmental benefits. Discover them here!

Sources :

Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766.
● Jukanti AK, Gaur PM, Gowda CL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. British Journal of Nutrition. 2012 Aug;108(S1):S11-26.
● Singh B, Singh JP, Shevkani K, Singh N, Kaur A. Bioactive constituents in pulses and their health benefits. J Food Sci Technol. 2017 Mar 1;54(4):858-70.
Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766.
● Havemeier S, Erickson J, Slavin J. Dietary guidance for pulses: the challenge and opportunity to be part of both the vegetable and protein food groups. Ann N Y Acad Sci. 2017 Mar 1;1392(1):58-66.