1H FITNESS

Chickpeas

Beans, peas, nuts, and lentils belong to the category of legumes. Chickpeas are also one of the families of legumes.

Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years.

Chickpeas are very healthy food. They are high in vitamins, fiber, and protein. Chickpeas are an excellent replacement for meat in vegetarian and vegan. Chickpeas offer a number of different health and nutritional benefits for those individuals who chose to consume these beans.

Nutrition Facts

It is important to know the nutritional information for the food we consume. How much protein is in chickpeas then?

The nutrition facts for 100 grams of chickpeas are:-

Calories = 364

Carbs = 50 to 60 grams

Protein = 10 to 15 grams

Fiber = 15 to 20 grams

Fat = 5 to 6 grams

They all are depended in their qualities.

High in Protein and Fiber

Chickpeas contain a moderate amount of calories and high in fiber and protein, all properties that play a role in weight management. Chickpeas are a good choice for those individuals looking to increase their daily protein consumption while also providing a number of different vitamins and minerals.

Vitamins and Minerals

Chickpeas are a good source of vitamin B6 (folic acid). Healthy minerals in chickpeas include manganese, iron, magnesium, phosphorus, copper, zinc, small amounts of potassium and many other vitamins and minerals are found.

Chickpeas for fitness

The protein in chickpeas may help promote fullness and keep your appetite under control. Protein is also known for its role in weight control, bone health, and maintaining muscle strength.

If you are thinking about losing weight then you have to take 40 to 50 grams of chickpeas because it contains high in carbohydrates. It is best for muscles gain.

Health Benefits of Chickpeas

1. Aid in weight loss.

2. Boost Digestive Health.

3. Protect Heart Health.

4. Great Source of Protein.

5. Help Reduce Inflammation.

6. Help Prevent Cancer.

7. Strengthen Bones.

8. Regulate Blood Sugar Levels.

9. Protects Eye Health.

10. Protect Skin.

Eggs

Eggs are healthy and a good source of high-quality protein which is an essential nutrient to build muscles and bones to maintain good health. Here are some of the advantages of eating eggs daily.

<> Egg is good for our hair, eyes, and skin.

<> Egg is one of the best sources of high-quality protein.

<> It help in weight loss and weight gain.

<> Eating egg help to increase your stamina.

<> Eggs contain iron.

<> It cures from many diseases.

So, let's look at how much protein is in an egg? Eggs come in different sizes and weights so there will be a difference in their protein content. In order to put this question of "how much protein in an egg" in the right perspective, lets us look at these 3 important aspects of health.

1. How much protein do we need?

2. How much protein can an egg provide?

3. What is the best way to get maximum protein from an egg.

1. How much protein is in an egg?

An average sedentary man requires 56 grams and a sedentary woman requires 46 grams of protein per day.

People involved in strenuous physical activities will require proteins.

2. How much protein can an egg provide?

Depending on the size an egg can provide 5 to 8 grams of protein per egg. Most eggs of average size give your about 6-7 grams of protein. However, the protein content does depend on the size of the egg. Here’s how much protein different sizes of eggs contain below:

>1 Small egg (38 grams): 4.8 grams protein

>1 Medium egg (44 grams): 5.5 grams protein

>1 Large egg (50 grams): 6.3 grams protein

>1 Extra-large egg (56 grams): 7.0 grams

protein

>1 Jumbo egg (63 grams): 7.9 grams protein

3. What is the best way to get maximum protein from an egg?

This question is perhaps the most important one. That is, What is the best way to get maximum protein from an egg?

There are two ways to derive maximum protein from an egg.

1. Eat the whole egg.

Contrary to popular belief that white eggs have protein and yellow yolk eggs have fat actually, both have similar amounts of protein.

In an every-sized egg, the white contains 4 grams and the yolk contains 3 grams of protein.

2. The second way to derive maximum protein from an egg is to cook it. Once again, this also goes against the popular belief that raw egg is more healthy than a cooked egg?

This is wrong at least from the point of view of protein absorption. Scientists have found in various studies that our body absorbs almost 94% protein from the cooked egg but can absorb only 74% from the raw egg.

In another study absorption of protein in cooked eggs was 90% but the absorption of raw eggs was a dismal 50%. A daily breakfast involving 4 cooked eggs can meet almost half of your daily requirement of protein.

Why should we eat egg protein?

The powerful advantage of protein in eggs is linked to the fact that eggs contain all nine essential amino acids in sufficient amounts to support effective muscle growth, recovery, and maintenance. The nine essential acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids are present in a pattern that matches very closely the pattern the human body needs, so the egg is often the measuring stick by which other protein foods are measured.

Eating protein-rich foods helps to boost your metabolism, prolong feelings of fullness, and maintain muscle mass to help your body scorch fat, according to a Journal of the American College of Nutrition review.

At the bottom line is the average size of an egg containing 6-7 grams of protein. Cook and eat both the white and yolk to derive maximum protein from eggs.

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CHICKPEAS - HEALTH BENEFIT AND NUTRIENT FACTS

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