Is chickpea suitable to eat during weight loss

Chickpeas are suitable for moderate consumption during weight loss. They are rich in dietary fiber and high-quality protein, which can help increase satiety and control calorie intake. Chickpeas have a high dietary fiber content, with approximately 11 grams of dietary fiber per 100 grams, which can slow down gastric emptying and reduce hunger. Its glycemic index is relatively low, about 28-35, which can avoid overeating caused by drastic fluctuations in blood sugar. Chickpeas have a protein content of 19 grams per 100 grams, which is higher than most grains. Protein digestion and absorption are slower, and they can maintain a sense of fullness for a longer period of time. It is recommended to choose boiling or steaming as the cooking method, avoiding deep frying or adding high sugar sauces. The recommended daily intake is 50-80 grams, which can replace some refined staple foods. Chickpeas contain anti nutritional factors such as phytic acid, and excessive consumption may affect mineral absorption. People with weak gastrointestinal function may experience bloating. It is recommended to soak for more than 12 hours in advance and cook thoroughly. People with renal insufficiency need to limit their intake due to their high levels of potassium and phosphorus. People who are allergic to legumes should avoid consuming them. Some commercially available chickpea snacks contain a large amount of salt and oil, so it is important to pay attention to the ingredient list when purchasing. During weight loss, chickpeas can be consumed in combination with whole grains and leafy vegetables to avoid excessive intake. It is recommended to combine aerobic exercise and strength training to maintain a daily calorie deficit of 300-500 calories. If there are persistent symptoms of indigestion or allergies, it is necessary to stop eating in a timely manner and consult a nutritionist to adjust the diet plan.