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
  • Contains more iron than other legumes and is also a good source of unsaturated fats
  • 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
  • Chickpeas are high in vitamins, minerals, fiber and protein
  • Key health benefits include weight management to blood sugar control and reducing your risk of developing chronic diseases, such as heart disease and cancer
  • Many of our body systems are susceptible to oxidative stress and damage from reactive oxygen molecules. These systems include our cardiovascular system, our lungs, and our nervous system. Plentiful amounts of antioxidant nutrients are critical for the support of these body systems, and garbanzo beans are a remarkable food in terms of their antioxidant composition. While containing small but valuable amounts of conventional antioxidant nutrients like vitamin C, vitamin E, and beta-carotene, garbanzo beans also contain more concentrated supplies of antioxidant phytonutrients. These phytonutrients include the flavonoids quercetin, kaempferol, and myricetin (usually found in the outer layer of the beans), and the phenolic acids ferulic acid, chlorogenic acid, caffeic acid, and vanillic acid (usually found in the interior portion of the beans). Depending on the type of bean and color/thickness of the outer layer, garbanzo beans can also contain significant amounts of the anthocyanins delphinidin, cyanidin, and petunidin. The mineral manganese—a key antioxidant in the energy-producing mitochondria found inside most cells—is also provided in excellent amounts by garbanzo beans. In fact, just one cup of garbanzos can provide you with nearly 85% of the Daily Value (DV) for this key antioxidant. An increasing number of animal and human studies clearly show the ability of garbanzo beans to reduce our risk of heart disease, and we believe that an important part of this risk reduction is due to the fantastic antioxidant make-up of these legumes.
FUNCTIONAL BENEFITS 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 
  • Sweet flavor; beneficial to pancreas, stomach, and heart
NUTRITIONAL NOTES Digestive health – especially of the colon

  • 65-75% of the fiber found in garbanzo beans is insoluble fiber, and this type of fiber remains undigested all the way down to the final segment of your large intestine (colon)
  • studies have shown that 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. These SCFAs 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, including your risk of colon cancer
  • fiber: improve blood cholesterol and improve blood sugar; molybdenum: sulfite detoxification (sulfites often found in wine, luncheon meats and salad bars
  • According to a study published in the journal Nutrients, people who regularly consume chickpeas and/or hummus have higher intakes of several key nutrients. These include fiber, vitamins A, E and C, folate, magnesium, potassium and iron
  • One Australian study, published in Appetite, asked 42 volunteers to consume their usual diets, plus about three-and-a-half ounces of chickpeas daily for 12 weeks, and then return to their typical diets for a month.

    The participants’ food diaries revealed that they ate less from every food group, particularly grains, during the three-month chickpea intervention. They also reported feeling more satisfied during the chickpea experiment

    chickpeas improve gut healthand help protect against heart disease, Type 2 diabetes and certain cancers.

    In one study, blood sugar levels were significantly lower 45 minutes after volunteers ate hummus with white bread, as compared to white bread alone. This suggests that hummus may be able to partially offset glucose spikes triggered by eating high glycemic index foods.

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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