Health Benefits of Garbanzo Beans

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Health Benefits of Garbanzo Beans- Step By Step Guide :- Chickpeas, which are also called garbanzo beans (Cider arietinum), are a type of pulse that people eat all over the world. You can eat the dried seeds of legumes, which are in the Fabaceae plant family. There are different kinds of garbanzo beans, but in the U.S., the most popular kind is Kabuli, which has a smooth texture and a buttery taste.

Garbanzo beans are very healthy because they contain a lot of plant-based protein, fiber, and important vitamins and minerals. Eating them has been linked to many impressive health benefits, such as lower chance of heart disease and better blood sugar. We’ll talk about the health benefits and nutrition of garbanzo beans in this article, as well as give you some ideas for adding this healthy pulse to your diet.

Table of Contents

Rich in Fiber

Fiber is an important food for gut health that is found in large amounts in garbanzo beans. Garbanzo beans have between 18 and 22% fiber, which is made up of both soluble and insoluble fiber.
Bugs in your large gut break down soluble fibers. Short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate are made in this process. These are chemicals that are good for your gut health. SCFAs control inflammation in the gut, give cells that line the colon fuel, and strengthen the gut lining. All of these things improve the digestive system’s health and performance as a whole.

You can also add water to your stools with soluble fiber, which can help make them easier to pass.
Insoluble fiber is different from soluble fiber because gut bugs don’t break it down very well. This kind of fiber, on the other hand, goes through your digestive system without being broken down. It adds bulk to your stool, which helps you have normal bowel movements.

Fiber-rich foods, like beans, are good for your gut health and make you feel full after eating, which can help you keep a healthy weight. Eating a lot of fiber can also help lower your risk of getting common diseases like heart disease, bowel cancer, and type 2 diabetes.
More specifically, a 2018 review of 11 studies found that people who ate the most fiber had a 21% lower chance of colon cancer than people who ate the least fiber.

Could Protect Heart Health

Heart disease is the leading cause of death in the U.S. High cholesterol and high blood sugar are two things that can make you more likely to get heart disease.
One easy way to take care of your heart health is to eat more foods that are high in fiber. Fiber lowers cholesterol by stopping the body from absorbing cholesterol and making it leave the body through poop.

Chickpeas have more heart-healthy substances than just fiber. These include phytonutrients like isoflavones and saponins the heart. It is thought that isoflavones may help protect against high blood lipid levels and atherosclerosis, which is when plaque builds up in the vessels. Saponins link to cholesterol and stop your body from absorbing it. This lowers the amount of cholesterol in your blood.
Also, garbanzo beans have a lot of magnesium and potassium, which are two minerals that are important for keeping blood pressure in check. Eating more foods that are high in magnesium and potassium, like chickpeas, has been shown to help lower blood pressure.

A 2017 review of 19 studies found that the chance of high blood pressure went down by 5% for every 100 milligrams (mg) of magnesium eaten each day.
Heart disease risk goes down in many studies when people eat a lot of grains, like garbanzo beans. For example, a 2019 review of 28 studies showed that people who ate the most pulses had a 10% lower risk of coronary heart disease, which is the most common type of heart disease in the U.S. compared to people who ate the least pulses.

Also See :- Health Benefits of Raspberries- Step By Step Guide

Could Help Support a Healthy Body Weight

Fiber and protein are two nutrients that help you feel full, and chickpeas are a great source of both. Protein and fiber both slow down processing and make your body make more glucagon-like peptide-1 and cholecystokinin, which are hormones that make you feel fuller after eating.
Eating more protein- and fiber-rich foods, like chickpeas, can help you feel fuller, which means you’ll eat fewer calories, which is important for good weight loss. Eating garbanzo beans has been shown to make you feel less hungry, which can help you eat fewer calories later in the day.

A small study from 2017 with 12 women found that when the women ate 200 grams (g) of garbanzo beans, they ate about 194 fewer calories at their next meal, which was 120 minutes later. This was compared to an equal-calorie amount of white bread.
This means that adding garbanzo beans to your meals might help you feel fuller and eat fewer calories overall, which can help you stay slim and avoid becoming overweight.

According to the above-mentioned 2019 review, people who ate the most pulses, like garbanzo beans, had a 13% lower chance of being overweight than those who ate the least.

May Benefit Blood Sugar Control

In addition to keeping your heart healthy and helping you keep a healthy weight, eating garbanzo beans may help your body control your blood sugar better.
Chickpeas are a great source of fiber and protein, both of which help slow the absorption of sugar into the bloodstream. They also contain slowly digested starches, which are harder for the body to break down than quickly digested carbs like white bread. This can help keep blood sugar levels from rising after eating.

An easy way to keep blood sugar levels healthy is to eat foods like garbanzo beans that are high in fiber and protein and also contain complex carbs.
A small study in 2014 with only 15 guys found that eating 223 grams of chickpeas lowers blood sugar levels by 47% after a meal compared to eating a serving of white bread.

Garbanzo beans are a great choice for people with type 2 diabetes because they are full of nutrients that help keep blood sugar levels healthy.
A review of 28 papers done in 2023 found that eating pulses like garbanzo beans helped people with type 2 diabetes control their blood sugar better. This included improvements in hemoglobin A1C (HbA1c), fasting blood sugar, fasting insulin, and markers of insulin resistance.

Also See :- 6 Health Benefits of Spinach- Step By Step Guide

Nutritional Facts of Garbanzo Beans

The nutritional value of garbanzo beans is rather high, and they have a lot to offer. In spite of their diminutive size, these pulses contain a substantial amount of protein, fiber, and many vitamins and minerals, including magnesium, folate, and potassium.

Here’s the nutrition breakdown for a one-cup serving of cooked garbanzo beans:

Calories: 269
Protein: 14.5 grams (g)
Fiber: 44.9 g
Fat: 12.5 g
Fat: 4.25 g
Folate: 282 micrograms (mcg) or 71% of the Daily Value (DV)
Vitamin B6: 0.228 milligrams or 13% of the DV
Iron: 4.74 mg or 26% of the DV
Manganese: 1.69 mg or 73% of the 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 DV

Chickpeas have a lot of good nutrients, but they have a lot of protein, fiber, and vitamins like folate, magnesium, potassium, and zinc. All of these are healthy. For instance, both magnesium and potassium help keep blood pressure in check. That’s why it’s important for heart health to eat foods that are high in magnesium and potassium.

Also, garbanzo beans have a lot of folate, a B vitamin that is very important for pregnant women because it helps the baby grow and develop.

Eating garbanzo beans on a daily basis could help improve the quality of your diet because they are so healthy. In fact, studies have shown that people who eat a lot of garbanzo beans get more fiber, folate, magnesium, potassium, and iron than people who don’t eat them.

Tips for Consuming Garbanzo Beans

Garbanzo beans are healthy and can be used in many ways. They are a good thing to have in your home.

You can buy dried or canned garbanzo beans. On the other hand, canned chickpeas are ready to eat, but dried chickpeas need to be soaked and cooked before they can be eaten.

Here are a few ways to add garbanzo beans to your diet:

Garbanzo beans are a good source of plant-based energy that you can add to salads and grain bowls.
You can make soups and stews by pureeing cooked garbanzo beans.
For a form of fiber, add garbanzo beans to tuna and chicken salad.
Garbanzo beans, olive oil, salt, and lemon juice are all you need to make a simple hummus at home.
For a snack that will fill you up, coat garbanzo beans in olive oil, salt, and pepper. Then, roast them until they are crispy.

Garbanzo beans come in both canned and dried forms, and you can also buy goods made from them, like hummus and garbanzo bean flour. You can dip or put hummus on things, and garbanzo bean flour is good for you and can be used in baked goods like muffins and breads.

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