Chickpeas/ Garbanzo Beans
Chickpeas, also know as garbanzo beans, are a member of the Fabaceae botanical family which includes other beans such as fava, kidney, lima, and pinto. When properly cooked, they are the ultimate mix of protein, complex carbohydrates, fat, and fiber. Read on to see why this legume should be a staple in your diet.
Packed with Nutrients
Chickpeas provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein. Most notably, chickpeas are quite high in folate and manganese. Folate is needed to make DNA and other genetic material. Adequate folate intake also reduces the risk of neural tube defects among pregnant women. Manganese aids the body in forming connective tissue and bones while it also assists with fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.
Per 1-ounce serving of chickpeas provides:
- Calories: 46
- Carbs: 8 grams
- Fiber: 2 grams
- Protein: 3 grams
- Folate: 12% of the RDI
- Iron: 4% of the RDI
- Phosphorus: 5% of the RDI
- Copper: 5% of the RDI
- Manganese: 14% of the RDI
Rich In Plant Protein
Garbanzo beans are also rich in plant-protein, making them a suitable protein source for those who do not eat meat. Some studies suggest that the quality of the protein in chickpeas is better than that of other types of legumes. This is because chickpeas contain all of the essential amino acids, except for methionine. For this reason, it's best to combine chickpeas with whole grains like rice and quinoa (both of which you can find in Chef Soraya bowls!).
It is the protein and fiber in chickpeas that can work together to combat your appetite. Protein and fiber work synergistically to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in the body. If you often find yourself still hungry after eating, you may want to try adding chickpeas to your diet due to their fullness-promoting effects.
Blood Sugar Control
There are several reasons why garbanzo beans are good for blood sugar control.
Firstly, garbanzo beans have a fairly low glycemic index, a gauge for how rapidly your blood sugar rises after eating. Diets with low-GI foods have been shown to promote blood sugar management.
One study found that participants who consumed 728 grams of chickpeas per week had a notable reduction in their fasting insulin levels, which is an important factor in blood sugar control.
What’s more, several studies have associated chickpea consumption with a reduced risk of several diseases, including diabetes and heart disease. These effects are often attributed to their blood-sugar-lowering effects.
Chickpeas are affordable and convenient. You can find them in canned or dried varieties in most grocery stores. Some ways to incorporate chickpeas into your diet include:
- add to salads
- toast in oven for crunchy garbanzo snacks
- use for hummus
- incorporate into veggie burgers or tacos
- enjoy in Chef Soraya Chana Masala bowls!
A Note About Our Garbanzo Beans
The garbanzo beans used in our Chana Masala bowl are sustainably sourced. Our vendor “dry land” farms the beans using little or no irrigation. Legume crops release nitrogen to the soil and are used as a rotation crop to fertilize the soil. So, this superfood not only benefits your health but the health of the soil too! These gems of nature are cooked, then air-dried utilizing heat & steam generated by a turbine regen system. The dehydration process removes the water but preserves all the nutrients for you to receive when you rehydrate and enjoy your Chef Soraya bowl!