Chickpeas are Full of Amazing Health Benefits

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Chickpeas are Full of Amazing Health Benefits

Delicious chickpeas also known as garbanzo beans are full of health benefits are and are a culinary healthy treat! Hummus made from them is delicious.  Have you ever eaten falafel? Did you know that their main ingredient is chickpeas? Add chickpeas to your salads, soups, and stews adding high nutritional value to your meals and very good protein too.

“Vegetarian and frugal it may be, but the chickpea is one of the most versatile ingredients you could keep in your cupboards.” ~ Yotam Ottolenghi

Amazing Chickpeas Health Benefits

  1. Helps Keeps Blood Sugar Level
    According to studies, it has been found that a diet with garbanzo beans showed improvement in blood sugar levels. Another study found a decrease in fasting glucose and insulin after including beans and whole grains in the subjects’ diet.  Most Canadian dietitians recommend eating beans to individuals with diabetes.
  2. Curbs Food Cravings
    12-week study found that by adding a half cup of garbanzo beans per day participants ate less processed snack foods because they were not as hungry and bowel health also improved. Chickpeas high fiber content helps make them filling and improves digestion.
  3. Excellent Source of Iron
    A plant-based diet is often thought to be deficient in iron but one cup of chickpeas contains 26% of daily requirement of iron needed per day. For comparison, one cup of stewed chicken contains only 7% of daily requirement of iron.
  4. Helps Lower Cholesterol
    A diet supplemented with chickpeas has been found to lower (LDL) cholesterol in the blood according to a 5-week research study. 
  5. Aids with Weight Loss
    Eating 3/4 cup of beans per day was found in studies to help with weight loss. The high fiber protein in beans helps you feel full and keep your energy up. Research has shown that a diet with fiber helps with lowering body weight.
  6. Provides important Antioxidants
    The disease-fighting antioxidants in garbanzo beans are essential in the war between cancer-causing free radicals and healthy cells in your body.
  7. Great Source of Protein
    Chickpeas are a plant-based source of protein which is good for a vegetarian One cup provides 14.5 grams of protein approximately 29% of daily requirement of protein. We need protein for almost all body functions.
    Chickpeas are usually eaten with grains or in hummus with tahini which is made of sesame seeds which are also high in protein.
  8. Helps Protect Against Cancer
    Chickpea flour was found in studies to help stall cancer cells from forming. Also, bean consumption has been found to be protective against cancer, particularly colon cancer according to research. 

Note:  Beans can be challenging to the digestive system due to their high fiber and starch. Learn 7 Ways To Avoid Gas from Beans.

Chickpea Nutrition

Chickpeas are a good source of protein: 14.5 grams of protein is approximately 29% DV.  They provide essential vitamins and minerals such as iron, zinc, folate, phosphorus, and B vitamins.  These are nutrients that are commonly lacking for vegetarians that are usually found in animal products.

A one cup serving of chickpeas contains (in daily recommended values): 84% manganese, 71% folate, 29% copper, 28% phosphorus, 26% iron and 17% zinc. For the detailed nutrition info go to Nutrition Data .

Chickpeas

Chickpeas Growing

Chickpea Trivia

  • The chickpea plant is a branched stem that grows from 8 to 20 inches in height with green pinnate leaves covered with hairs that consist of 5 to 7 pairs of leaflets.
  • Chickpeas are the most widely consumed legume in the world.
  • In the United States, they are primarily grown in California, Washington, and Idaho. – Encyclopedia
  • Even Canadians grow chickpeas! Although only in a small area.
  • They were roasted and used as a substitute for coffee, in 18th century Europe and during WWI.
  • Chickpeas are also known as garbanzo beans and belong to the pea family.
  • There are 43 types of chickpea, mainly used as food. 

History of Chickpeas

  • Chickpeas are an ancient crop first grown about 7,000 B.C. in Turkey.
  • Now they are grown in over 45 countries providing a good source of protein to people in developing countries.
  • In the 16th century, chickpeas were brought to other parts of the world by Spanish and Portuguese explorers and people from India who immigrated to other countries.

Tips for Eating Chickpeas

To get the tastiest and least gas forming chickpeas, it is best to cook your own. See this research done on the best taste of chickpeas.

It is best to prepare them from dried beans. Learn how to cook beans: see my recipe. It is easy to cook beans but it requires planning ahead of time.

Here are two delicious chickpea recipes:

Chickpeas

Authentic Middle Eastern Hummus

Authentic Middle Eastern Hummus  – Try this creamy and traditional Middle Eastern dip
Creamy Chickpea and Rice Pie –  a very tasty meal which does take a little extra time to prepare but it is worth it

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You can also learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online Courses.

Copyright © Diana Herrington http://www.realfoodforlife.com

By | 2018-02-05T14:22:00+00:00 February 7th, 2018|Nutrition, PowerFoods|0 Comments

About the Author:

I am the Founder and Author at Real Food For Life. Have been teaching cooking classes worldwide since 1982. Create original, healthy recipes and menus, which are gluten free and white sugar free. Also, the author of the GREEN means LEAN and Balance Your Body e-books. I turned a debilitating health crisis into a passion for helping others with healthy, sugar free, gluten free eating and cooking.

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