Most flours contain gluten. Some people cannot eat gluten-containing foods. Chickpea flour has recently been used around the world as a gluten-free option to wheat flour. Chickpea flour has many health benefits. Using the latest technology in the world and specialized forces, we have turned chickpeas into high quality chickpea flour with a minimum of available moisture and the impossibility of growing grass.
Chickpea flour is rich in important nutrients. 100 grams of chickpea flour has the following nutritional value:
- Calories: 218.2
- Protein: 17 grams
- Fat: 3 grams
- Carbohydrates: 27 grams
- Fiber: 10 grams
- Thiamine (Vitamin B-1): 30% of the body’s daily requirement
- Folate (Vitamin B-9): 101% of the body’s daily requirement
- Iron: 25% of the body’s daily requirement
- Phosphorus: 29% of the body’s daily requirement
- Magnesium: 38% of the body’s daily requirement
- Copper: 42% of the body’s daily requirement
- Manganese: 74% of the body’s daily requirement
- 100 grams of chickpea flour contains a little more than your daily requirement of folate. This vitamin plays an important role in avoiding neural tube defects in infants. An observational study was performed on more than 16,000 infants.
The study found that infants of women who ate flour fortified with folate and other vitamins were 68 percent less likely to have neural tube defects than infants of women who ate regular flour. Also, the level of folate in the blood of women who used folate-fortified flour was 26% higher than the other group.
The amount of folate in chickpea flour is naturally almost twice that of fortified wheat flour.
In addition, pea flour is a good source of some minerals such as iron, magnesium, phosphorus, copper and manganese.
Reduce the formation of harmful compounds in processed foods
Chickpea flour contains beneficial antioxidants called polyphenols. Antioxidants are compounds that fight unstable molecules in the body called free radicals. Free radicals are involved in the development of various diseases in the body. Plant polyphenols have a special role in reducing free radicals in foods and neutralizing their destructive effects and damage to the body.
Chickpea flour also appears to be effective in reducing a compound called “acrylamide” in processed foods. Acrylamide is an unstable by-product in processed foods. Flour and potato-based snacks contain significant amounts of acrylamide. Acrylamide increases the risk of cancer and is associated with disorders such as reproductive and neurological problems, decreased muscle function, and decreased enzymatic and hormonal activity.
In a study on several types of flour, chickpea flour had one of the lowest levels of acrylamide production after heating.
Finally, a study found that cookies containing a mixture of chickpea and wheat flour contained 86 percent less acrylamide than cookies using only wheat flour.
Less calories than regular flour
Chickpea flour has fewer calories than regular flour and can be effective in weight loss.
If you are looking to reduce your calorie intake, chickpea flour is a good option to wheat flour. An equal amount of chickpea flour has 25% fewer calories than refined wheat flour. That is, in equal amounts, the amount of calories in chickpea flour is less. As a result, chickpea flour has a lower caloric density.
Energy density has been widely studied for its effect on weight control. Researchers believe that eating low-calorie foods is a better way to cut down on eating.
In a 12-week study of 44 overweight people, participants who ate low-calorie foods lost 1.8 to 3.6 kilograms more weight than those who followed complex dietary guidelines.
So replacing chickpea flour with wheat flour can help you reduce your calorie intake without reducing the size of your meal.
More filling properties than wheat flour
Researchers have for decades believed that eating legumes such as chickpeas and lentils can reduce the feeling of hunger.
According to a study conducted in 2014, adding beans to a meal increases the feeling of satiety after a meal by 31%.
In addition, chickpea itself reduces hunger. One of the ways that chickpea flour reduces hunger is by regulating the hormone ghrelin. Low levels of the hormone ghrelin seem to help increasing satiety.
In an observational study on 16 women, those who ate sweets containing 70% wheat flour and 30% chickpea flour had lower ghrelin levels than those who ate sweets containing 100% wheat flour.
Chickpea flour has less effect on blood sugar than wheat flour
Blood sugar fluctuations after using chickpea flour are relatively low.
The amount of carbohydrates in chickpea flour is about half that of wheat flour. Therefore, chickpea flour affects blood sugar in different ways.
Glucose index shows how fast, food is converted to sugars in the body and raises blood sugar. Glucose is a form of sugar that the body prefers to use for providing energy. The index for glucose is 100. This means that glucose consumption raises blood sugar as quickly as possible.
The glucose index of wheat flour is about 70. The glucose index of chickpeas is 6 and the glucose index of snacks made from chickpea flour is between 28 and 35. These foods, with a lower glucose index than wheat flour, raise blood sugar at a slower rate.
In two observational studies on 23 people, it was found that eating foods made with chickpea flour kept blood sugar levels lower than eating foods made from wheat flour.
A similar study on 12 healthy women found that changes in blood sugar in women who ate bread made from wheat flour with 25 to 35 percent chickpea flour were much lower than those whose bread was made from 100 percent wheat flour.
Rich in fiber
Chickpea flour is rich in fiber. Because chickpeas are rich in this nutrient, one cup of chickpea flour contains 10 grams of fiber, which is three times more than the fiber in white flour.
Fiber has many health benefits. The fiber in chickpeas in particular has a great effect on lowering blood lipid levels. In a 12-week study of 45 adults, using 300 grams of chickpeas a week without further dietary changes was able to lower total cholesterol by 15.8 milligrams per deciliter. This effect seems to be more due to the fiber in chickpeas.
In a similar study on 47 adults, it was found that eating chickpeas during five weeks could reduce total cholesterol by 3.9% and bad cholesterol by 4.6% compared to wheat flour.
Chickpeas also contain a type of fiber called resistant starch (digestible starch). In one study on some foods, roasted chickpeas with unripe bananas had the highest levels of resistant starch.
Resistant starch is not digested until it reaches the large intestine. This makes resistant starch a good food source for beneficial bacteria in the gut. Resistant starch can reduce the risk of some diseases such as heart disease, type 2 diabetes and colon or colon cancer.
Higher protein than other flours
The amount of protein in chickpea flour is more than other flours, including white flour and full wheat flour. One cup of chickpea flour contains 20 grams of protein. While this amount is 13 grams in white flour and 16 grams in wholemeal flour.
Body needs protein to build muscle and repair injuries and heal diseases. Protein also plays an important role in weight control. Protein-rich foods keep you full longer and your body burns more calories to digest them.
In addition, because of the protein role in muscle growth, getting enough protein can help to keep muscle while losing weight.
Chickpeas are also a great source of protein for vegetarians. Because chickpeas contain 8 amino acids of 9 essential amino acids . Amino acids are the structural units of proteins, most of which are supplied through food.
An excellent alternative to wheat flour
Chickpea flour is a great alternative to wheat flour. The amount of nutrients in chickpea flour is more than refined flour. Chickpea flour has more vitamins, minerals, fiber and protein than wheat flour, but less calories and carbohydrates.
Chickpea flour does not contain gluten. This has made chickpea flour a great choice for people with celiac disease and wheat allergies.
Chickpea flour is like wheat flour in cooking. Chickpea flour is a dense flour and can partially produce the properties that gluten has in wheat flour during cooking. Therefore, this flour is a good option to use in gluten-free breads.
Replacing 30% of wheat flour in cookies with chickpea flour can increase the nutrients and protein content of the product and at the same time do not change the taste and appearance of the product.