Garbanzo beans are a type of legume consumed globally. They are of different varieties but are nutritious additives to the daily diet. What are the health benefits of these beans?
Garbanzo beans
Garbanzo beans are also called chickpeas. They are a type of legume. The most common variety is beige and round. Black, green, or red varieties are also available in the market.
These beans have their origin probably in ancient Egypt or the Levant in West Asia. They have lots of fiber and protein. Additionally, this protein is of the complete type due to the presence of all the nine essential amino acids in it. Dietitian Patricia Bridget Lane states:
“Chickpeas are also an excellent source of non-animal protein,”
“They’re great for vegetarians and vegans.”
Garbanzo beans uncooked (Source: Wikipedia)Further, she adds:
“These little tiny peas are just packed with nutrition.”
Nutrition and chickpeas
The US Department of Agriculture’s FoodData Central reveals that one cup of chickpeas has 269 calories with 14.5 grams of proteins.
There are 4.25 grams of fats in this along with 44.9 grams of carbs, and 12.5 grams of fiber. It also has 4.74 mg of iron, 80.4 mg of calcium, 276 mg of potassium, 11.5 mg of sodium, and 78.7 mg of magnesium. They also have vitamins A, C, and E.
Garbanzo beans soaked and boiled or steamed (Source: Inspired taste)These beans also have choline that helps in the smooth functioning of the brain and nervous system. Patricia adds:
“That’s why they reap a ton of health benefits,”
Health benefits
Chickpeas are highly nutritious and provide the following 6 benefits
Promotion of weight loss
Chickpeas have a high fiber content. Patricia says:
“one-cup serving provides roughly about almost half of the recommended daily fiber intake for adults,”
This provides satiety and a feeling of fullness. This reduces the intake of foods and hence aids weight loss.
Prevention of constipation
The high fiber assists here as well to regulate bowel movements. Therefore, it prevents constipation.
Garbanzo beans, soaked and sprouted (Source: Virtual cooking classes-Hipcooks)Heart-friendly legume
Being plant-based foods, they have zero cholesterol. They are also low in sodium. Potassium levels are high.
Hence, they help relax the blood vessels and keep blood pressure under control. They have lots of polyunsaturated fats. These lower cholesterol and therefore keep the heart healthy.
Prevention of high blood sugar spikes
Chickpeas have a low glycemic index and hence do not cause high blood sugar spikes. Therefore, they are good for diabetics. Patricia explains:
“This is a great food to incorporate if someone has trouble regulating their blood sugar,”
“Or if someone has diabetes, they’re good to help control blood sugar.”
Gluten-free
Chickpeas are gluten-free and therefore people with gluten intolerance or celiac disease can also consume them without any problems.
Read more: Make Chickpea Salad (Healthy, Perfect for Potlucks)
Good in any form
Chickpeas are good in any form: whole, flour, pasta. The nutrients are retained in all these forms of the legume. Patricia reveals:
“For instance, someone who likes pasta might switch to a garbanzo bean pasta to help control their blood sugar,”
“Someone who is using chickpea flour in a baking product might be doing so to accommodate a gluten-free preference for someone with celiac disease. They serve a health purpose.”