Chickpeas are a type of legume, the most common type found in local markets have a round shape and beige colour. According to Selina Wamucii, a global platform where buyers from anywhere in the world buy food and agricultural produce, this is one of the pulses that provide both essential protein and oil. The platform also notes that chickpeas go under different names globally with the most common being Bengal grams and Ceci Beans. In Rwanda, Selina Wamucii sources its chickpeas from Southern and Northern provinces, where the growers cultivate it with the common beans. Chickpeas are harvested on the third or fourth month after planting them. Health benefits Like other legumes, such as lentils, nutritionists say chickpeas are rich in fibre and protein. They also contain several key vitamins and minerals. Chickpeas contain a range of nutrients, including protein, which is necessary for bone, muscle, and skin health. For people who are cutting down on meat consumption, a dish of chickpeas and rice, for example, can contribute a significant amount of protein to the diet. A cup of chickpeas provides almost an adult’s daily protein needs. Joseph Uwiragiye, the head of the Nutrition Department at University Teaching Hospital of Kigali, says chickpeas are a good source of fibre that helps keep the digestive tract healthy and promotes regularity. He says that the abundant nutrients in chickpeas may also help prevent a number of health conditions, including diabetes, bone health, blood pressure, and heart issues, among other conditions. Uwiragiye explains that normally, foods high in soluble fibre have a particular role in reducing blood cholesterol. “Increasing your dietary fibre can help with managing your weight, this is because these foods are filling and most are low in glycaemic index (GI), which can help to control one’s appetite and have less of an effect on blood glucose levels,” he says. American Diabetes Association recommends chickpeas as a source of dietary fibre, whereby, eating at least 30 g of fibre per day could help reduce inflammation in people with type 1 diabetes. Consuming chickpeas has been associated with improving bone health. Uwiragiye says the iron, calcium, and other nutrients in chickpeas can all contribute to healthy bone structure and strength. They also play a role in the diet of people who want to prevent a condition known as osteoporosis. According to Medical News Today, consuming chickpeas helps fight cancer. It states that free radicals are toxic substances that accumulate in the body, as a result of metabolism and other factors. As these toxins build up, they can damage cells and lead to a variety of health problems, including cancer. The site goes on to note that antioxidants found in chickpeas help the body remove free radicals, and the selenium and beta carotene in the beans also act as antioxidants. A cup of chickpeas contains 6.1 micrograms of selenium, it’s recommended that adults consume 55 mcg of selenium a day. They also note that selenium’s antioxidant activity may help protect the body from cancer. In addition to this, it’s evident that the fibre contained in chickpeas helps reduce the risk of colorectal cancer.
