Nutritional value of gram

Raw gram is a very nutritious food. It is rich in carbohydrates, proteins, calcium and dietary energy. According to nutrition scientists, 100 grams of nutritious food, chickpea contains 59.8 grams of sugar, 20.4 grams of protein, 56 milligrams of calcium, 5.60 grams of calcium, 9.1 milligrams of iron, 33.1 milligrams of phosphorus, 129 milligrams of carotene, 10.8 milligrams of vitamin B, and 20 milligrams of vitamin B. 18 mg Vitamin-C 1 mg, fiber 1.2 mg, water 9.9 g, food energy 385 kcal, abundant calcium and phosphorus present in gram strengthens teeth and bones. Calcium plays a role in blood clotting when cut anywhere in the body. Calcium helps maintain the balance of minerals in all tissues of the body to keep the heart beating normally. Calcium along with phosphorus and vitamin-D prevents rickets. Lack of them causes rickets or bent bones in children and osteoporosis in . Calcium, Phosphorus is needed in the formation and functioning of muscle, which can be obtained by eating chickpeas. Studies have shown that a handful of chickpeas a day can significantly reduce the risk of osteoporosis in the over 40s. Growing children, pregnant and lactating mothers have a high requirement of calcium which is easily available from chickpeas.

Soak chickpeas overnight and in the morning when it becomes a little soft, eat a handful on an empty stomach. However, it should be noted that eating excess chickpeas can cause diarrhea and other diseases. Eating soaked chickpeas every morning on an empty stomach will benefit your overall health in many ways.

Eating raw chickpea Find out what the benefits are.

Good source of protein and iron
Vegetarians are usually concerned about protein. Eating soaked black gram eliminates protein deficiency in the body. Also, if you suffer from anemia, then definitely add this chickpea to your diet. It is rich in iron and helps in increasing the level of hemoglobin in the body

Improves digestion
Chickpeas are rich in fiber, which helps in improving the digestive system. It flushes out all the harmful toxins from your body and keeps the digestive system healthy. Constipation and indigestion can be prevented by consuming black gram regularly.

Keeps the heart healthy
Soaked black gram is rich in antioxidants and phytonutrients that keep your blood vessels healthy. They contain essential minerals that prevent blood clotting.

Helps in weight loss
Packed with antioxidants, black chickpeas contain fiber, which keeps you full longer and prevents you from overeating or snacking on unhealthy snacks.

Maintains cholesterol levels
Black gram contains soluble fiber, which helps bind bile and lowers cholesterol levels in the body. The dietary fiber present in it is great for your overall health.

To make hair healthy
Chickpeas are excellent sources of essential vitamins and minerals. It is good for your hair health. Also, it is rich in protein, which keeps hair follicles strong and prevents hair loss. Eating soaked black gram regularly prevents premature graying of hair.

Good source of energy
Eating a handful of soaked black gram in the morning keeps the body full of energy throughout the day. Regular consumption of it will keep you strong and prevent body weakness.

Keeps blood sugar under control
Regular consumption of soaked black gram keeps the blood sugar level in check. The complex carbohydrates present in chickpeas slow down digestion and regulate the absorption of sugar in the blood. Carbohydrates present in black gram lowers blood sugar levels and also reduces the risk of type-2 diabetes.

Beneficial for pregnant and new mothers
Black gram is a good source of iron and is essential for pregnant and new mothers.
Brightens the skin
Your face is a reflection of what you eat. Eating soaked black gram cures any skin problem. It makes your skin glow naturally.

What happens if you eat too much chickpeas

1. Digestive problems: Digestive problems are a common problem caused by consuming chickpeas. As a result of this problem, the feeling of physical discomfort is also intense along with abdominal pain. Which creates an embarrassing situation.

2. Stomach gas problem: Intestines cannot fully absorb gram. Because of which you can be a victim of bacterial attack. After eating chickpeas, many people have stomach gas problem.

3. Long-term discomfort: Grams made with oligosaccharides. It is also high in sugar. Therefore, after eating, many people experience bloating and discomfort for a long time.

4. Increases the problem of arthritis: Since chickpeas are high in purine content, it increases the amount of uric acid in the body. So if a person suffering from arthritis eats chickpeas, his arthritis problem starts getting worse.

5. Kidney stone formation: Oxalate is excreted from the body through urine. And this oxalate is abundant in gram. High amount of oxalates in the body leads to formation of kidney stones.

6. Heart problems: People taking certain medicines for heart problems, especially beta-blockers, may experience an increase in blood potassium levels. In this condition, the patient should be careful in eating canned chickpeas. Because canned chickpeas are rich in potassium.

7. Allergies: Many suffer from allergic problems after consuming chickpeas. Some people experience nausea, vomiting, abdominal pain and itchy skin after consuming chickpeas again. Experts say, if the allergic reaction is severe, one should be careful in consuming chickpeas as sometimes chickpeas can be fatal in allergic patients.

How to eat

• How much nutrition is available from a food depends on how it is cooked or served. The way we cook chickpeas with oil and spices is not healthy. Chickpeas are full of nutrients when eaten raw or cooked.
• Chickpeas must be soaked before eating. It is harmful to health if it is boiled quickly without soaking. Chickpeas should be soaked overnight or eaten after soaking for at least 6 hours. This will remove the chemicals and germs from the chickpeas
• Instead of roasting chickpeas and destroying its nutritional value, instead of boiling it, mixing it with tomatoes, cucumbers, chives and a little olive oil or mustard oil will be very beneficial for health. Apart from this, you can mix sour yogurt with chickpeas and eat it with various salads.

How much should you eat?

Excess consumption of any food is not good for the body. A healthy person can consume 25-30 grams of gram per day. People suffering from various diseases should consult a doctor or nutritionist about how much gram they can eat.

warning

• Chickpeas are rich in potassium. So chickpeas are harmful for people suffering from kidney problems.
• Chickpea should not be eaten if stomach aches.
• Care should be taken while using chickpeas. Because raw food can cause botulism.