8 Amazing Benefits Of Chickpeas During Pregnancy
Eating Chickpeas During Pregnancy - Health Benefits, Nutritional Value, And Side Effects
Taking a healthy and well nutritious diet is essential throughout your pregnancy. You need to eat nutritious food for a healthy pregnancy. Chickpeas are one of the healthy foods that you should consume while pregnant. They're highly nutritious and provides you numerous essential nutrients such as folic acid, fiber, minerals, protein, and many more that are vital during pregnancy. Chickpeas are considered one of the best food for pregnant women due to their high nutritional value. Read this article to know all about having chickpeas during pregnancy.
Health Benefits of Chickpeas during pregnancy
Chickpeas provide numerous benefits to both the expectant mother and her baby. Some of the amazing health benefits of eating chickpeas during pregnancy are:
1. Promote overall fetus development
Chickpeas are a great source of protein, vitamins, and minerals that are required for the proper growth and development of a fetus. You need to add such foods in your pregnancy diet that provides you vital nutrients which are essential for a healthy pregnancy. Chickpeas are one of those foods that provide you numerous crucial nutrients that your baby needs to grow. Hence, consuming chickpeas during pregnancy helps to promote overall fetal development.
2. Energy Booster
Pregnancy is the phase when you feel extremely tired and fatigued. You need to maintain your energy levels during pregnancy. You need to consume a healthy and nutritious diet that keeps you energetic throughout your pregnancy. Chickpeas are high in protein and are a rich source of vitamins, fiber, and minerals. Consuming them during pregnancy is really beneficial as they boost your energy levels so that you can enjoy your pregnancy journey.
(Also read: Eating Oranges During Pregnancy - Safe or Not?)
3. Reduce Constipation
They're a good source of fiber that helps to keep you away from constipation, a common complication during pregnancy. The fiber content of chickpeas helps to ease bowel movements thereby reduces constipation and keeps your digestive tract healthy.
4. Fetal Brain Development
Chickpeas contain an ample amount of choline, a micronutrient that plays a key role in your baby's brain development. Therefore you need to add choline-rich foods to your pregnancy diet and chickpeas are one of them.
5. Prevent Neural Tube Defects
Chickpeas are a rich source of folate that plays a major role in your baby's healthy growth and development in the womb. Folate plays a key role in the production of red blood cells. It also helps to prevent neural tube defects such as spina bifida, anencephaly. You need to take 400 mcg of folate daily during pregnancy.
6. Prevents Anemia
Pregnant women are more prone to develop anemia, a condition in which the blood doesn't have enough healthy red blood cells that carry oxygen to your body's tissues and to your baby. Your body produces more blood to support your baby's growth during pregnancy. That's why your body needs more iron and other vital nutrients to be able to produce more healthy red blood cells to make this additional amount of blood.
(Also read: Mango benefits and side effect in pregnancy)
7. Manages Gestational Diabetes
Gestational diabetes occurs when your blood sugar levels become high and your body can't produce enough insulin (a hormone that helps to control blood sugar levels) to meet your additional requirements during pregnancy. It can cause complications for you and your baby during pregnancy and even after birth. So, you need to add more fiber to your pregnancy diet to keep your blood sugar levels under control which in turn manage gestational diabetes.
8. Good Source of Protein
Chickpeas are an excellent source of protein that is required for the normal growth and development of a fetus. Protein plays a key role in fetal growth and development as it promotes many bodily functions such as the production of antibodies for the immune system, proper functioning of muscles, repairs damaged tissues, growth of new tissues, healthy birth weight in babies, and many more. That's why the consumption of a diet containing protein-rich foods is recommended throughout the pregnancy.
Nutritional Value of Chickpeas
According to USDA, 100 g of raw chickpeas contain the following nutrients:
| Calories | 378 kcal |
| Carbohydrates | 62.95 g |
| Fats | 6.04 g |
| Protein | 20.47 g |
| Cholesterol | 0 mg |
| Dietary Fiber | 12.2 g |
| Vitamin A | 67 IU |
| Vitamin B1 (Thiamin) | 0.477 mg |
| Vitamin B2 (Riboflavin) | 0.212 mg |
| Vitamin B3 (Niacin) | 1.541 mg |
| Vitamin B6 (Pyridoxine) | 0.535 mg |
| Vitamin B9 (Folate) | 557 µg |
| Vitamin C | 4 mg |
| Sodium | 24 mg |
| Potassium | 718 mg |
| Calcium | 57 mg |
| Iron | 4.31 mg |
| Copper | 0.656 mg |
| Magnesium | 79 mg |
| Phosphorus | 252 mg |
| Zinc | 2.76 mg |
Side Effects of Chickpeas during pregnancy
Some of the possible side effects of chickpeas during pregnancy are:
- Avoid eating chickpeas if you're suffering from diarrhea.
- Overeating chickpeas can lead to an upset stomach. Consuming them on a regular basis can cause bloating, gas, or stomach ache.
- Avoid consuming chickpeas if you're allergic to legumes. Some of the symptoms of an allergic reaction caused due to consumption of chickpeas are itchiness, bloating, headache, nausea, or an upset stomach.
(Also read: Eggs During Pregnancy - Safe or Unsafe?)
How to consume chickpeas during pregnancy?
Here are some of the simple and easy ways to include chickpeas in your pregnancy diet:
- Soak the washed chickpeas in a bowl of water overnight. Soaking them will make them soft and reduce the cooking time.
- Boil chickpeas and add some spices of your choice. Your evening snack is ready.
- You can add boiled chickpeas to soups or salads.
- Add chopped onion, tomatoes, salt, and coriander leaves in boiled chickpeas, and enjoy this delicious snack.
- You can roast boiled chickpeas with a little bit of oil and spices.
- You can make a smooth dip, spread, or savory dish called hummus by grinding boiled or mashed chickpeas with tahini, lemon juice, and garlic.
- Make chickpeas curry.
Frequently Asked Questions (FAQs)
1. Can I eat chickpeas during pregnancy?
Chickpeas are packed with vital nutrients and are considered one of the safe and healthy foods that you can consume during your pregnancy period.
2. Is it safe to eat chickpeas during pregnancy?
Chickpeas are safe to consume during pregnancy if they're well cooked. They're fully loaded with essential nutrients that you require for the healthy growth and development of your little one. If you're not allergic to legumes then you can enjoy eating chickpeas throughout your pregnancy.
3. Are chickpeas healthy to consume during pregnancy?
Yes, chickpeas are one of the healthiest food to consume while pregnant but remember to cook them properly and eat them in a moderate amount. Overconsumption of chickpeas can cause side effects too.
(Also read: Chia Seeds During Pregnancy )
4. Are canned chickpeas safe during pregnancy?
Canned chickpeas are pre-cooked so you can eat them immediately. Avoid eating canned foods during pregnancy as they're not healthy.
5. Can we eat roasted chickpeas during pregnancy?
Yes, you can consume roasted chickpeas as well.
6. Is it safe to eat hummus while pregnant?
You can consume fresh homemade hummus rather than a store-made one. Remember to consume it in moderate quantities to avoid any health issues during pregnancy.
Chickpeas are healthy and safe to eat during pregnancy but remember to cook them properly and eat them in moderation. Consumption of chickpeas is extremely beneficial as they're high in protein, fiber, healthy fats, and other nutrients that are crucial for a healthy pregnancy. If you're in doubt whether they're safe for you or not during pregnancy consult your doctor about the same. Wishing you a very happy, safe, and healthy pregnancy.
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Disclaimer: This content is intended for general information only and should not be used as the basis of patient treatment. The given content is not intended to be a substitute for professional medical advice, treatment, or any diagnosis. Always consult a doctor for more information. Our website doesn't claim responsibility for this information.
Disclaimer: This content is intended for general information only and should not be used as the basis of patient treatment. The given content is not intended to be a substitute for professional medical advice, treatment, or any diagnosis. Always consult a doctor for more information. Our website doesn't claim responsibility for this information.
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