How many calories do they have? Can they be consumed on a diet? Here's how to eat them to lose weight
Delicious and versatile, chickpeas are excellent in the kitchen. They can be prepared in many ways and used in a variety of recipes: soups, soups, cream, salads, meatballs and puree like hummus. From a nutritional point of view, then, they are a mine of beneficial substances allied to health. Yet, often when you want to lose a few extra pounds you tend to exclude them from the menus, with the belief that they make you fat. But is it really like that? Let's find out with the help of nutritionist Nicoletta Bocchino.
That's why chickpeas are good
The chickpeas are excellent allies of the weight. «They have an excellent diuretic action: they make fibers, which favor the regularity of the intestine. They are, then, a good source of B vitamins. In particular, they are rich in Vitamin B3 and B9, useful for metabolism, the mechanism that causes calories to burn. Moreover, even if they contain high amounts of carbohydrates, because of the abundance of fibers they contain and which allow a slower absorption of sugars and a prolongation of the sense of satiety. Moreover, they are a concentrate of minerals useful for the proper functioning of the organism. They contain, for example, calcium, indispensable for bone health, magnesium, selenium and zinc, which are precious for the nervous system and iron, which helps to combat tiredness, "explains Dr. Nicoletta Bocchino, a nutritionist biologist. "Then they bring tryptophan, an amino acid that promotes good humor".
How to eat them
One hundred grams of cooked dry chickpeas bring about 150 calories. "To take stock of their virtues for the benefit of the line, the advice is to eat them two or three times a week. Fresh chickpeas have fewer calories, but they are not consumed frequently so buckets are preferred. Although the latter are richer in protein and minerals, they are more caloric and have less water and vitamins, due to the drying process, "suggests the nutritionist Bocchino. «If you choose to use buckets it is better to limit their consumption to a portion of 50-70 grams, while if you choose fresh 150 grams suggests the expert.
How to combine them at the table
Chickpeas are a good source of vegetable protein. «Even if the latter are incomplete compared to those of meat, fish, cheese and eggs, just eat them in the same meal together with carbohydrates for example pasta or whole grains to get proteins of high biological value, useful for putting on lean mass Suggests the nutritionist Bocchino. Better to avoid combining them in the same meal with meat, fish, eggs and dairy products. «The risk is to exaggerate with proteins suggests the expert.
Would you like to know more? Discover the other benefits of chickpeas in the gallery.
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