Pregnancy is one of the most important and sensitive periods in every woman's life. During this period, choosing the right foods will have a significant impact on the mother's health and the health and optimal development of the fetus. Among the popular and nutritious foods that are often found on our Iranian tables is chickpeas. Is consuming chickpeas safe and beneficial during this period or should they be avoided? Is eating chickpeas beneficial or harmful during pregnancy? In this article, we will comprehensively review the nutritional values, benefits, and important points about using chickpeas during pregnancy.
Is it safe to eat chickpeas during pregnancy?
Fortunately, research has shown that eating chickpeas is not only not harmful to pregnant women; it can also be useful in meeting some of the nutritional needs of this period; provided, of course, that it is consumed in the right amount and that the quality of these legumes and their degree of cooking are ensured. In the following, we will examine the nutritional properties of this vegetable seed and examine the importance of its presence in the diet of pregnant women.
Nutritional value of chickpeas during pregnancy
Chickpeas are rich in a variety of essential nutrients. For this reason, eating chickpeas during pregnancy will bring many benefits to the mother and fetus.
The most important ingredients of chickpeas are:
- Vegetable protein: The main pillar of cell and muscle growth in the fetus and increasing the mother's physical strength
- Complex carbohydrates: Providing sustainable energy
- Dietary fiber: Improving digestive function and preventing constipation common during pregnancy
- Iron: Helping to make red blood cells and prevent anemia in the mother and fetus
- Folic acid (vitamin B9): Preventing neural tube defects in the fetus
- Calcium: Strengthening the bones and teeth of the mother and baby
- Magnesium: Improving cellular function as well as preventing muscle cramps and regulating blood sugar
- B vitamins
- Zinc: Better growth and development of the fetus and strengthening its immune system and preventing complications such as premature birth and low birth weight
- Potassium: Improving heart function by better regulating muscle contraction and improving the formation of nerve fibers
- Phosphorus: Bone formation, energy production, and improving cellular function
Benefits of chickpeas during pregnancy
Among the benefits and properties of chickpeas during pregnancy, the following can be mentioned:
Prevention of anemia
Anemia is a common problem for pregnant women, especially in the second and third trimesters of pregnancy. Chickpeas are a relatively good source of non-heme iron. Non-heme iron is iron found in plant seeds that has lower absorption and is better absorbed with the help of vitamin C (for example, if consumed with lemon or greens). Regular consumption of chickpeas reduces iron deficiency and increases the body's energy level.
Providing the required protein
The need for protein in the mother's body increases by 25 to 30 percent during pregnancy. The reason for this increase in need is that the mother's body must produce fetal tissues, placenta and additional tissues of her body. Chickpeas are a rich source of vegetable protein and can meet a significant part of this need well, along with animal sources.
Reduce constipation
During pregnancy, reduced physical activity, iron deficiency, and hormonal changes in the mother's body can cause slow bowel movements and constipation. The abundant fiber in chickpeas bulks up the stool, facilitating bowel movements and preventing constipation.
Blood sugar control
Consuming simple carbohydrates, especially sweets, causes a sudden increase in blood sugar, which is dangerous during pregnancy and is a major cause of gestational diabetes. Chickpeas are slowly absorbed and regulate blood sugar due to their low glycemic index.
Folate supply
Folic acid or vitamin B9 is one of the most vital micronutrients in preventing neural tube defects such as spina bifida in the fetus. Chickpeas are a rich source of folic acid. Eating chickpeas during pregnancy along with other supplements can be beneficial for the mother and fetus.
Strengthening and increasing bone health
As the mother's need for calcium and magnesium increases during pregnancy, chickpeas can play an effective role in providing these minerals. These substances not only help maintain the mother's bone density, but also play a role in the formation of the fetus's bones and teeth.
Strengthening the immune system
Chickpeas contain vitamins and minerals (especially zinc) necessary for improving the functioning of the immune system. Consuming chickpeas can significantly help reduce the risk of infectious diseases during pregnancy.
Maintaining heart health
The presence of potassium, fiber, and antioxidants in chickpeas helps control blood pressure, reduce cholesterol, and promote heart health for both the mother and fetus.
Important tips and warnings about consuming chickpeas during pregnancy
In order to better benefit from the properties of chickpeas for getting pregnant and during pregnancy and to avoid the problems of consuming this nutritious vegetable seed, it seems necessary to observe a few points.
- To prevent bloating and digestive problems after consuming chickpeas, soak them in water for 8 to 12 hours in advance and then change the water and cook them to reduce the so-called bloating of chickpeas. Also, consuming aromatic herbs such as mint, cumin or dill along with chickpeas can help reduce bloating to some extent.
- To meet all your nutritional needs during pregnancy, consume chickpeas as part of a balanced diet containing fruits, vegetables, whole grains, meat, dairy and other sources of protein. For greater enjoyment and better digestion, you can eat chickpeas in the form of puree (hummus), chickpea salad, soup or stew, and even with rice or vegetables. This variety, in addition to improving the taste, will also make it easier for you to digest chickpeas.
- To avoid digestive problems and excessive calorie intake from chickpeas, consume them in moderation. 2 to 3 times a week, about half to a glass of cooked chickpeas each time, seems appropriate.
- Be sure to use fully cooked chickpeas. In this case, they are easier to digest and their consumption will not face the risk of entering various types of microbes or possible contamination into the body. Avoid consuming uncooked or half-cooked chickpeas. By producing canned chickpeas in broth, Caribou has made you feel at ease about consuming a high-quality and easily digestible food.
- Also, be sure to boil the can for 20 to 30 minutes before opening it.
The different taste of peas during pregnancy with Caribou
Caribou pays special attention to the health of the consumer. Accordingly, in the preparation and production of canned chickpeas, it processes the highest quality plant seeds and uses modern methods to preserve all the minerals and vitamins hidden in them. If you are looking for quality and health, Cariboo will be the best choice. Cariboo canned chickpeas, with their pleasant taste, will present you with a new experience of taste. By purchasing this product, you will have cooked chickpeas with you always and everywhere.
Conclusion
Consuming chickpeas during pregnancy is an excellent choice for pregnant mothers (of course, with the advice of a doctor) due to their nutritional composition and numerous properties. By consuming these vegetable seeds in moderation and cooking them thoroughly, you will benefit from their properties and benefits better. Canned chickpeas are cooked and prepared in a way that preserves all the minerals and vitamins in their seeds. We recommend consuming canned chickpeas during pregnancy.
