How to eat chickpeas for the most weight loss

Chickpeas can be consumed through boiling, cold mixing, steaming, beating, baking, and other methods, which help control calorie intake and increase satiety. Chickpeas are rich in dietary fiber and high-quality protein, making them suitable as a nutritional supplement during weight loss.

1. Boil the chickpeas in water

Soak the chickpeas in water for 8-12 hours in advance, add water and cook until soft and tender, then eat directly. Boiling chickpeas in water can maximize the retention of their nutritional components and avoid additional oil intake. Dietary fiber can slow down gastric emptying and reduce hunger. Be careful to avoid adding high salt seasonings and limit your daily intake to 50-100 grams.

2. Cold Salad

Mix cooked chickpeas with low calorie vegetables such as cucumbers and tomatoes in a cold salad. It is recommended to season with lemon juice or a small amount of olive oil to avoid high-fat sauces such as salad dressings. Cold mixing can increase dietary volume and enhance satiety signal transmission through chewing process. People with weak gastrointestinal function should chew thoroughly to prevent bloating.

3. Steam

Soak chickpeas in water for 30-40 minutes and pair with quinoa or brown rice for consumption. The steaming process does not damage the B vitamins in chickpeas and can maintain a low glycemic index. Steamed chickpeas have a dense texture and can replace some staple foods. It is recommended to consume 3-4 times a week, replacing 1/3 of the main food intake each time.

4. Beating

Mix cooked chickpeas with drinking water in a ratio of 1:2 to form a paste, and add chia seeds to increase omega-3 content. Hawk beak soybean milk can be used as a substitute for breakfast. Its protein content is equivalent to that of milk, but its calories are lower. After being beaten, it is easier to digest and absorb, making it suitable for replenishing energy after exercise. Avoid adding sugar and pair with a small amount of nuts to enhance the taste.

5. Roast

Soft boiled chickpeas are drained and then baked at low temperature until crispy, making snacks to replace high calorie cookies. Baking can form resistant starch on the skin, further reducing the amount of heat that can be absorbed. It is recommended to control the baking temperature below 150 ℃ to avoid the production of acrylamide at high temperatures. Each consumption should not exceed 30 grams, accompanied by sufficient drinking water.

During weight loss, it is recommended to include chickpeas in the daily diet plan as a substitute for some refined carbohydrates. Pay attention to keeping the cooking method light and avoid frying or sugar stains. At the same time, regular exercise and sufficient sleep should be combined, and the daily water intake should be at least 2000 milliliters. If there are underlying diseases such as chronic kidney disease, it is necessary to adjust the intake of chickpeas under the guidance of a nutritionist. Long term single consumption may cause nutritional imbalance, it is recommended to rotate consumption with other legumes.