chickpeas (garbanzo beans)

chickpeas-food-swaps

PRIMARY MICRO NUTRIENTS Iron, Phosphorus, Potassium, Copper, Zinc, ManganeseMagnesium, MolybdenumFolate
SECONDARY MICRO NUTRIENTS Selenium, Calcium, Vitamin B1, B2, B5, B6
NUTRITIONAL HIGHLIGHTS Chickpeas are high in vitamins, minerals, fiber and protein

    • According to this study people who regularly consume chickpeas and/or hummus have higher intakes of several key nutrients including fiber, vitamins A, E and C, folate, magnesium, potassium and iron – Chickpeas contain more iron than other legumes
    • One cup of canned, drained, rinsed chickpeas provides 10 grams of protein and also supplies 34 grams of carbohydrate, with about 10 grams from dietary fiber
    • Very high in molybdenum, needed for sulfite detoxification (sulfites often found in wine, luncheon meats and salad bars)
    • Excellent dietary source of manganese a key antioxidant in the energy-producing mitochondria found inside most cells – one cup of garbanzos can provide you with nearly 85% of the Daily Value (DV) for this key antioxidant
    • dietary fiber: improves blood cholesterol and improves blood sugar
  • reduced risk of heart disease – garbanzo beans are a remarkable food in terms of their antioxidant composition
    • garbanzo beans contain concentrated supplies of antioxidant phytonutrients including the flavonoids quercetin, kaempferol, and myricetin, and the phenolic acids ferulic acid, chlorogenic acid, caffeic acid, and vanillic acid, and significant amounts of the anthocyanins delphinidin, cyanidin, and petunidin. An .
FUNCTIONAL BENEFITS Weight management  and weight-loss

  • chickpea and hummus consumers are 53% less likely to be obese and have lower BMIs and waist measurements compared to those who do not consume chickpeas or hummus according to US government data 
  • Blood sugar control – hummus may be able to partially offset glucose spikes triggered by eating high glycemic index foods according to this study
improved gut health and protection against heart disease, Type 2 diabetes and certain cancers
NUTRITIONAL NOTES Digestive health – especially of the colon

  • 65-75% of the fiber found in garbanzo beans is insoluble fiber which remains undigested
  • Reduced colon cancer risk – garbanzo bean fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids (SCFAs), including acetic, propionic, and butyric acid, which provide fuel to the cells that line your intestinal wall. By supporting the energy needs of our intestinal cells, the SCFAs made from garbanzo fibers can help lower your risk of colon problems
DANGERS
  • High potential to be inflammatory to GI tract and thus an allergenic food – eat small amounts and monitor digestion
  • Large amounts of Oxalates (kidney stones)
  • Contains purines (kidney problems and gout)
RDA Chickpeas
Nutrient Unit per100g %RDA
Water g 60.21
Energy kcal 164
Protein g 8.86
Total lipid (fat) g 2.59
Carbohydrate, by difference g 27.42
Fiber, total dietary g 7.6
Sugars, total g 4.8
Minerals
Calcium, Ca mg 1000.0 49 4.9%
Iron, Fe mg 8.0 2.89 36.1%
Magnesium, Mg mg 420.0 48 11.4%
Phosphorus, P mg 700.0 168 24.0%
Potassium, K mg 470.0 291 61.9%
Sodium, Na mg 7
Zinc, Zn mg 11.0 1.53 13.9%
Copper, Cu mg 0.9 0.352 39.1%
Manganese, Mn mg 2.3 1.03 44.8%
Selenium, Se µg 55.0 3.7 6.7%
Vitamins
Vitamin C, total ascorbic acid mg 90.0 1.3 1.4%
Thiamin mg 1.2 0.116 9.7%
Riboflavin mg 1.3 0.063 4.8%
Niacin mg 16.0 0.526 3.3%
Pantothenic acid mg 5.0 0.286 5.7%
Vitamin B-6 mg 1.7 0.139 8.2%
Folate, total µg 400.0 172 43.0%
Choline, total mg 42.8
Betaine mg 0
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000.0 27 0.5%
Vitamin E, total mg 15.0 0.35 2.3%
Vitamin D IU 600.0 0 0.0%
Vitamin K (phylloquinone) µg 120.0 4 3.3%
Amino Acids
Tryptophan g
Threonine g 0.085
Isoleucine g 0.329
Leucine g 0.38
Lysine g 0.631
Methionine g 0.593
Cystine g 0.116
Phenylalanine g 0.119
Tyrosine g 0.475
Valine g 0.22
Arginine g 0.372
Histidine g 0.835
Alanine g 0.244
Aspartic acid g 0.38
Glutamic acid g 1.042
Glycine g 1.55
Proline g 0.369
Serine g 0.366
Hydroxyproline g 0.447

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Pitchford, P. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

Dr Axe

Healthline

Livestrong

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