Benefits of Elderberry and Chickpeas for Weight Loss

elderberry weight loss

Weight loss journey is not easy for everyone. Some of us have the problem getting up and going out for the exercise, to gyms, or to swim or to cycle. In the house, exercises seem like an impossible task for many of us like myself. On the other hand, many people have problems keeping up with the diet. You may have heard the phrase, its 70% diet and 30% workout. What if incorporating some specific food ingredients in your daily diet could help you to lose weight even if you are not entirely able to meet both ends like workout and dieting.

Those ingredients are elderberry and chickpeas. Elderberry and chickpeas are good for weight loss. These two specific food items have several benefits in terms of improving overall health, including skin improvements to major immune system upgrades. However, they are also accommodating if you are trying to lose weight.



What are they?

In the Middle East, people are growing chickpeas for thousands of years. Chickpeas gained popularity because of its health and weight loss benefits recently throughout the world. Scientifically called Cicer arietinum. They have another common name, garbanzo beans.

Are chickpeas good for weight loss?

How can they aid Weight loss?

As they are rich in protein and dietary fiber, they can satisfy food cravings in many ways. They can be a part of salads; chickpeas make salads tasty and more enjoyable. Chickpeas can serve as a crunchy snack. They can be stirred in soups and stews. Due to fiber, they prevent you from constipation, which is a common problem when you are following a strict diet. They can fulfill the required daily protein consumption. When consumed regularly on a daily basis, chickpeas keep your appetite under control.

Nutrient profile (100 grams)

  • Calories: 46
  • Carbs: 8 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Folate: 12%
  • Iron: 4%
  • Phosphorus: 5%
  • Copper: 5%
  • Manganese: 14%

Other Overall Benefits:

  • Inexpensive
  • Improved digestion
  • Blood sugar level control
  • Prevents cancer, diabetes, and heart diseases.
  • Easy to add to any food.


What are they?

Elderberries’ scientific name is Sambucus berries. They belong to a flowering plant family. They are usually found in subtropical regions of the world, most typically northern hemisphere. In the southern hemisphere, they are also present in some areas of South America and Australia. Elderberries are green, and they turn dark purple when ripen, sometimes they appear as red as well. Some of the popular varieties are American elder and the European elder.

Is elderberry good for weight loss?

How can they aid Weight loss?

Elderberries are rich in fiber; they provide the feeling of fullness and prevent you from binge-eating habits. They reduce inflammation and help in improving blood pressure. Provide aid in controlling blood sugar levels. Common factors assisting weight gain are inflammation and poor blood sugar level. Elderberries are beneficial in regulating both of them.

Nutrient profile (per 100 grams)

  • Calories : 73
  • Carbohydrates: 18.4 grams
  • Dietary fiber:  7 grams
  • Fat: 0.5 grams
  • Protein: 0.66 grams
  • Calcium: 38 mg
  • Iron: 1.6 mg
  • Magnesium:  5 mg
  • Phosphorus:  39 mg
  • Potassium: 280 mg
  • Zinc: 0.11 mg
  • Vitamin A: 30mcg
  • Vitamin C: 36mg

Other overall Benefits

  • Immunity booster
  • Heartrate regulator
  • Aid for Diabetic patients
  • Digestive system improvements
  • Skin and hair care
  • Provide aid for strengthening bones.

My Thoughts!

Both elderberries and chickpeas are natural to become part of your daily diet. You can eat them in their natural form, but there are other ways to consume them. Chickpeas are usually used to be added into salads and soups, while most common methods of taking elderberries are through making tea, jam, and syrups.