Health Benefits Of Garbanzo Beans

Medical review by Susan Fisher, RD

Chickpeas ( Cicer arietinum ), also known as garbanzo beans, are a commonly eaten legume in many parts of the world. Legumes are the dry, edible seeds or legumes of the legume family.

There are many varieties of chickpeas, but the Kabuli variety, which has a soft texture and buttery flavor, is the most widely used variety in the United States.

Chickpeas are a source of energy that provides plant-based protein, fiber, and several essential vitamins and minerals, and their consumption has been linked to several impressive health benefits, including improving blood sugar levels and reducing heart disease risk factors.

In this article, we will explore the benefits and nutrition of chickpeas and share tips on how to include this nutritious legume in your diet.

Rich in fiber

Chickpeas are high in fiber, a nutrient that plays an important role in gastrointestinal health. The fiber content of chickpeas ranges from 18 to 22% and contains both soluble and insoluble fiber.

Soluble fiber is broken down by bacteria in the colon. It produces short-chain fatty acids (SCFAs) such as butyrate, acetate and propionate, which are compounds that have a positive effect on gut health. SCFAs regulate inflammation in the gut, act as a fuel source for cells in the colon, and strengthen the intestinal lining, improving overall health and digestion.

Soluble fiber also draws water into the stool, which can make stools softer and more comfortable.

Insoluble fiber differs from soluble fiber in that it is poorly fermented by gut bacteria. Instead, this type of fiber passes through your digestive system intact, adding bulk to your stool, which promotes regular bowel movements.

In addition to their gut health benefits, high-fiber foods like chickpeas help you feel full after a meal, which can help you maintain a healthy weight. In addition, a diet rich in fiber can help reduce the risk of common diseases such as heart disease, colon cancer and type 2 diabetes.

In fact, a 2018 review of 11 studies found that study participants with the highest fiber intake had up to a 21% lower risk of colon cancer than participants with the highest fiber intake, lowest fiber.

Related: The Best High-Fiber Foods

May protect heart health

The risk of heart disease, the leading cause of death in the United States, can be increased by risk factors including high cholesterol and blood sugar.

Adding more fiber-rich foods to your diet is one of the easiest ways to take care of your heart health. Fiber helps lower cholesterol by reducing the body's absorption of cholesterol and increasing its excretion through the stool.

In addition to fiber, chickpeas contain other substances that have cardioprotective effects, including phytonutrients such as isoflavones and saponins. Isoflavones have powerful antioxidant properties and can help protect against high blood lipid levels and atherosclerosis, or plaque buildup in the arteries. Saponins bind to cholesterol, preventing its absorption in the digestive system and lowering blood levels.

In addition, chickpeas are rich in potassium and magnesium, two important minerals for regulating blood pressure. Eating foods rich in magnesium and potassium, such as chickpeas, has been shown to be an effective way to reduce high blood pressure.

A 2017 review of 19 studies found that taking 100 milligrams (mg) of magnesium per day reduced the risk of high blood pressure by 5%.

Many studies have linked foods rich in legumes, such as carbonzo beans, to a reduced risk of heart disease. For example, a 2019 review of 28 studies found that compared to people who ate the least legumes, people who ate the most legumes had a 10% lower risk of coronary heart disease, the most common type of heart disease. common in the United States. .

Can help maintain a healthy weight

Chickpeas are an excellent source of fiber and protein, two nutrients that play an important role in satiety. Protein and fiber slow digestion and increase the production of satiety hormones such as glucagon-like peptide-1 and cholecystokinin, which help you feel full after a meal.

Choosing foods high in protein and fiber like chickpeas can improve feelings of satiety and help you consume fewer calories, which are essential for healthy weight loss.

Studies have shown that eating chickpeas can reduce your appetite and help you eat fewer calories throughout the day.

A small 2017 study of 12 women found that, compared to an isocaloric serving of white bread, when participants ate 200 grams of carbonzo beans, they consumed about 194 fewer calories at their next meal, which was 120 grams served minutes later is. .

This suggests that adding chickpeas to your diet can help curb your appetite and lower your overall calorie intake, which can help prevent weight gain and protect against obesity.

In the 2019 review above, compared to the lowest consumption of legumes, people who consumed the most legumes, such as carbonzo beans, had a 13% lower risk of obesity.

May help control blood sugar

In addition to protecting heart health and maintaining a healthy weight, consuming chickpeas can improve blood sugar control.

In addition to being an excellent source of fiber and protein, which help slow the absorption of sugar into the blood, chickpeas contain slow-digesting starch that resists digestion better than fast-digesting carbohydrate sources such as white bread, which can help. . Prevent blood sugar spikes after eating;

Choosing more complex carbohydrate sources that are high in fiber and protein, such as chickpeas, is an easy way to support healthy blood sugar levels.

A small 2014 study of 15 men found that eating 223 grams of chickpeas reduced postpartum blood sugar levels by 47% compared to a single serving of white bread.

Because chickpeas are rich in nutrients that support healthy blood sugar control, they are a good choice for people with type 2 diabetes. A 2023 review of 28 studies found that eating beans such as peas and chickpeas significantly improved markers of blood sugar control, such as hemoglobin A1C (HbA1c), fasting blood glucose, fasting insulin, and markers of type 2 diabetes. Insulin resistance in humans. .

Nutritional value of chickpeas

Chickpeas have a lot to offer in terms of nutrition. Despite their small size, these legumes are rich in protein, fiber and vitamins and minerals such as magnesium, folic acid and potassium.

Here is the recipe for a cup of cooked chickpeas.

• Calorie content: 269

• Protein: 14.5 grams (grams)

• Fiber: 44.9 g

• Fat: 12.5 grams

• Fat: 4.25 grams

• Folate: 282 micrograms (mcg) or 71% of the daily value (DV)

• Vitamin B6: 0.228 mg or 13% of the DV

• Iron: 4.74 mg or 26% of the VQ

• Manganese: 1.69 mg or 73% of DV

• Magnesium: 78.7 mg or 19% of the DV

• Potassium: 477 mg or 10% of the DV

• Selenium: 6.07 mcg or 11% of the DV

• Zinc: 2.51 mg or 23% of the VQ

Chickpeas are rich in many nutrients, but they are particularly high in protein, fiber and micronutrients such as folate, potassium, magnesium and zinc, all of which play important roles in health. For example, magnesium and potassium are both involved in regulating blood pressure. Therefore, it is important to add foods rich in magnesium and potassium to your diet for heart health.

Chickpeas are rich in folic acid, a B vitamin that is especially important for pregnant women because it plays an important role in the growth and development of the fetus.

Because they are so nutritious, regular consumption of chickpeas can improve overall diet quality. In fact, studies show that people who follow a high-fat diet have higher levels of nutrients like fiber, folate, magnesium, potassium, and iron than those who don't.

Chickpea risk

Chickpeas are safe for most people. However, because they contain a lot of fiber, they can cause bloating and gas when consumed in large quantities, especially for those who are not used to eating high-fiber foods. If your diet is currently low in fiber, it is best to gradually increase your fiber intake over time, which can reduce the risk of symptoms such as bloating and gas.

It should be noted that chickpeas contain anti-nutrients, or compounds that interfere with the absorption of certain nutrients, such as iron and zinc.

However, studies show that heat processing, such as boiling, as well as other cooking methods, such as soaking, significantly reduce the antinutrient content of legumes such as chickpeas. As long as chickpeas are cooked thoroughly, they are safe to eat and should not interfere with the absorption of nutrients.

Tips for using chickpeas

Chickpeas are as versatile as they are nutritious and a kitchen staple.

You can buy canned or dried chickpeas. While canned chickpeas are ready to eat, dried chickpeas require preparation including soaking and cooking before consumption.

Here are some ways to add chickpeas to your diet:

• Add chickpeas to salads and cereal bowls for more plant-based protein

• Boil chickpeas and use them to thicken soups and stews.

• Add chickpeas to tuna and chicken salads for extra fiber

• Make simple homemade hummus with chickpeas, olive oil, salt and lemon juice.

• Toss chickpeas with olive oil, salt and pepper and fry until crispy for a delicious snack.

In addition to canned and dried chickpeas, you can buy chickpea products such as hummus and chickpea flour. Hummus can be used as an appetizer or spread, and chickpea flour is a healthy addition to baked goods like bread and muffins.

A brief description

Chickpeas, also known as garbanzo beans, are nutrient-dense legumes, rich in plant protein, fiber and several important vitamins and minerals.

Studies have shown that eating chickpeas can help protect heart health, reduce blood sugar and maintain a healthy weight.

Not only are chickpeas very nutritious, they are versatile and can be added to dishes such as salads and soups, as well as made into delicious soups and spreads. Try adding chickpeas to your diet for a delicious health boost.

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Try the Bliss Black Bean Bowl, courtesy of Millionaire Dining