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Garbanzos have a delicious nutlike taste and a
texture that is buttery, yet somewhat starchy and pasty. A very
versatile legume, they are a noted ingredient in many Middle Eastern and
Indian dishes such as hummus, falafels and curries. While many people
think of chickpeas as being in beige in color, other varieties feature
colors such as black, green, red and brown.
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Health Benefits of Chickpeas
Fiber Advantage and Weight Loss: Like other beans, Chickpeas, are rich
in both soluble and insoluble dietary fiber. Soluble fiber forms a
gel-like substance in the digestive tract that snares bile (which
contains cholesterol) and ferries it out of the body. Research studies
have shown that insoluble fiber not only helps to increase stool bulk
and prevent constipation, but also helps prevent digestive disorders.
Protein for Vegetarians: Chickpeas are a good source of protein.
Combined with a whole grain such as whole-wheat protein, they provide
amount of protein comparable to that of meat or dairy foods without the
high calories or saturated fats.
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Manganese for Energy Production: Garbanzos are an excellent source of
the trace mineral manganese, which is an essential cofactor in a number
of enzymes important in energy production and antioxidant defenses. Just
one cup of garbanzo beans supplies 84.5% of the daily value for this
mineral.
Iron Boost: Garbanzos can boost your energy because of their high iron
content. This is particularly important for menstruating women, pregnant
or lactating women and growing children. Iron is an integral component
of hemoglobin, which transports oxygen from the lungs to all body cells,
and is part of key enzyme systems for energy production and metabolism.
Stabilizing Blood Sugar and Low Glycaemic Index (GI): Soluble fiber
helps stabilize blood sugar levels. If you have insulin resistance,
hypoglycemia or diabetes, beans like garbanzos can help you balance
blood sugar levels while providing steady, slow-burning energy. They
have low GI value of 28 – 32 means the carbohydrate in them is broken
down and digested slowly. This is helpful for weight loss as it controls
appetite.
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Heart Healthy: Regular intake of Chickpeas can lower LDL (bad) and total
cholesterol. Garbanzos contain the significant amounts of folate and
magnesium. Folate lowers the levels of the amino acid, homocysteine and
strengthens the blood vessels. Studies have found chickpeas lower the
risk of heart attack.
For Women: Garbanzo contain phytochemicals called saponins, which can
act as antioxidants. It could lower the risk of breast cancer, protect
against osteoporosis and minimizes hot flushes in post-menopausal women.
Weight Loss: Due to high fiber content and low GI, chickpeas are
excellent for weight loss diets. Salad with chickpeas are tasty and can
keep you full longer, controlling the appetite. |