Can you eat soaked chickpeas without cooking?
In this brief article we will answer the question,”Can you eat soaked chickpeas without cooking?” We will as well look at the nutritional value of chickpeas and the health benefits of consumption of chickpeas. We will finally discuss some risks associated with consumption of chickpeas.
Can you eat soaked chickpeas without cooking?
Yes, you can eat soaked chickpeas without cooking. Chickpeas are also known as garbanzo beans and they are a type of legume commonly with a round shape and beige color. Soaking chickpeas ideally overnight helps in removal of harmful substances which are leached in the soaking water.
It as well helps in breakdown of ingredients that can result in gastrointestinal problems and reduces the cooking times.
What is the Nutritional value of chickpeas?
The table below shows the nutritional composition a serving of 164 grams can typically provide alongside the Recommended Dietary Intake (RDI) which varies according to age and sex.
| Nutrients | 1 cup of chickpeas (164g) | Requirements per day |
| Energy (calories) | 269 | 1800-2400 |
| Proteins (g) | 14.5 | 46-56 |
| Fat (g) | 4.25 | 20–35% of daily calories should be fat |
| Carbohydrates (g) | 44.9 including 7.9g of sugar | 130 |
| Fiber (g) | 12.8 | 22.4–33.6 |
| Calcium (mg) | 80.4 | 1,000–1,300 |
| Iron (mg) | 4.7 | 8–18 |
| Magnesium (mg) | 78.7 | 310–420 |
| Phosphorus (mg) | 274 | 700–1,250 |
| Potassium (mg) | 477 | 2,300-2,600 |
| Zinc (mg) | 2.5 | 8–11 |
| Copper (mcg) | 0.6 | 890–900 |
| Selenium (mcg) | 6.1 | 55 |
| Vitamin C (mcg) | 6.2 | 75-90 |
| Folate (mcg) | 280 | 400 |
| Choline (mcg) | 70.2 | 425-550 |
| Beta carotene (mcg) | 26.2 | 700-900 |
| Vitamin E (mg) | 0.6 | 15 |
| Vitamin K (mcg) | 6.6 | 75-120 |
What are the health benefits of chickpeas?
They help with digestion
Chickpeas are a good source of dietary fiber which help in digestive health such as digestion, bowel movement and prevent constipation. Chickpeas are high in a soluble fiber known as raffinose. Raffinose blends with water and forms a gel-like substance in the digestive tract.
It as well assists in the development of beneficial bacteria in the gut and prevents the overgrowing of unhealthy bacteria.
They can help in controlling the blood sugar levels
Chickpeas help in regulation of blood sugar levels in two ways. First, they usually have a low glycemic index which is a measure of how much food increases the blood sugar levels. Foods that have a low glycemic index have been shown to be effective in the management of blood sugar levels.
Secondly, the fiber in chickpeas assists in slowing down the absorption of carbs and promotes a steady rise in blood sugar levels rather than a sudden spike.
They can help in lowering cholesterol levels
Soluble fiber has been found to be good in lowering total cholesterol as well as low-density lipoprotein (LDL) also referred to as the bad cholesterol. Research has shown that consumption of a diet with chickpeas reduces your total cholesterol.
They can reduce cancer risk
Chickpeas contains antioxidants such as lycopene and saponins which can reduce cell damage by fighting off any free radicals. Additionally, regular consumption of chickpeas assists your body in the production of a fatty acid called butyrate. Studies have shown butyrate to be effective in getting rid of any sick and dying cells.
They give you stronger bones.
Chickpeas are a good source of essential nutrients such as magnesium, calcium, fiber and many others which are beneficial for the growth of strong bones and teeth. Soaking chickpeas helps them get rid of phytates which are antinutrients that can prevent your body from absorbing calcium and other nutrients.
They could boost your mental health
Chickpeas contain choline, an essential nutrient that assists in the production of chemicals that help boost memory, muscle control, mod and other brain and nervous systems activities.
What are the risks associated with consumption of chickpeas?
They contain saponins
Saponins are naturally occurring compounds that are usually found in cells of chickpeas and legumes. Saponins usually have some risks, they can cause diarrhea and even stomach upset. Research has also shown them to be toxic to fish and cold blooded animals such as snails. They can as well result in reproductive issues in women.
Allergies
People that are allergic to legumes such as peas, lupines and peas may as well be allergic to chickpeas. It is therefore recommended that if you have allergic reactions to legumes you should as well avoid consuming chickpeas.
Fiber and Irritable Bowel Syndrome (IBS)
There are some specific types of fiber that can worsen symptoms of IBS. People with such conditions should consult a medical practitioner on which types of fiber to eat.
Other FAQs about Chickpeas that you may be interested in.
Can you eat canned chickpeas without cooking them?
Conclusion
In this brief article we have answered the question,”Can you eat soaked chickpeas without cooking?” We have as well looked at the nutritional value of chickpeas and the health benefits of consumption of chickpeas. We have finally discussed some risks associated with consumption of chickpeas.
