Garbanzos and other legumes are some of the most nutritious foods on the planet. They’re a healthy source of fiber, plant –based protein and a number of vitamins and minerals.
In a 1/2-cup serving of cooked garbanzo beans, you’ll find the following nutritional profile.
- Calories: 135
- Protein: 7 grams
- Fat: 2 grams
- Total Carbohydrates: 22 grams
- Fiber: 6 grams
Even in this small portion size of garbanzos, you’ll get a nice serving of magnesium,manganese, iron,phosphorus, copper, folate and zinc. It also provides some calcium and B vitamins.
Benefits of Garbanzos
Research has shown that including garbanzos — and hummus — as a regular part of your diet is associated with a number of health benefits, including a lower risk for various diseases and improved overall nutritional status.
Anticancer Benefits
Beans and legumes are full of nutrient-dense carbohydrates that digest slowly to help stabilize blood sugar. They contain high levels of fiber and resistant starch, which are fermented by bacteria in your intestines, creating cancer-preventing fatty acids. In fact, eating legumes like garbanzos at least twice per week may cut your risk for colon cancer in half.
Cardiovascular Benefits
A high intake of legumes is associated with a lower risk for high blood pressure, heart disease, stroke, and type 2 diabetes. And eating them may help lower blood fats, like LDL “bad” cholesterol, which are known to raise your risk of developing heart disease.
Metabolic Benefits
When combined with high glycemic foods, garbanzos can help reduce the overall glycemic load of the whole meal of which they’re a part. This means that they can help slow the rise in blood sugar and insulin response. One study found that adding garbanzos to white rice at a meal significantly reduced glycemic response compared to eating white rice alone.
Weight Management Benefits
Eating pulses (that is, the edible seeds of legume plants, and not the rhythmic beating in your wrist and neck), either by themselves or as a regular part of your diet, has also been found to help keep you feeling fuller and prevent overeating that could lead to unwanted weight gain. They’re also associated with lower body weight overall, smaller waist circumference, and lowered risk of obesity in epidemiologic studies.
Digestive Benefits
Furthermore, eating garbanzos contributes to improved digestive health. Legume consumption is associated with better bowel regularity and lower incidence of constipation. Plus, chickpeas may help reduce inflammation in the GI tract.
Downsides to Garbanzo Beans
Along with their many health benefits, garbanzos also come with a few things to be aware of, including possible digestive discomfort (at first), a legume-related allergy for some people, and easily dealt with nutrient and sourcing concerns.
Some people may take time to adjust to the chickpeas’ fiber content — similar to any other bean. If you’re not used to eating a lot of fiber-rich foods in your diet — like raw fruits and vegetables, whole grains, nuts, seeds, and other legumes — garbanzos may cause digestive symptoms like increased gas, abdominal cramps, or bloating.
To minimize these effects, start with a small number of garbanzos and increase your intake of them slowly. Be sure to drink plenty of water for a smoother move through your digestive system.
What About Phytates?
Beans like garbanzos contain substances called phytates, which have been subject to some nutritional controversy. Like other substances found in plant foods, such as lectins and tannins, phytates have been dubbed “ anti-nutrients” because they can bind to and inhibit the absorption of certain micronutrients when eaten around the same time.
How does this work? Phytic acid binds to certain essential minerals, including iron, calcium, zinc, and magnesium, which can make those minerals less bioavailable when consumed. This sounds like a bummer, but it’s been made out to be more alarming than it actually is for most people. Phytates seem to be most problematic when consumed in raw form. But last I checked, most of us aren’t sitting down to eat a bowl full of uncooked garbanzos or other legumes. (If you are, I want to meet your dentist!)
You can easily reduce the phytate content of legumes in your meal prep. Sprouting, cooking, soaking, and fermenting all help to destroy phytates and allow for increased mineral availability.
Since garbanzos are not eaten raw (unless sprouted, and even then, we’d recommend cooking them), most of the phytates are destroyed before they hit your plate, so it’s not much of a concern. Eating a balanced, whole foods, plant-based diet, including plenty of vitamin C (which tends to support nutrient absorption) with your garbanzos, can help make sure you’re absorbing the vitamins and minerals you need.
3 Creative Chickpeas Recipes
- Maroccan Backed Chickpeas
Chickpeas get perfectly crunchy in the oven (with a little tossing in between). All you have to do is add your favorite seasonings. This flavorful, Moroccan-style baked chickpea snack will get you started with a healthier, high-fiber and protein-rich alternative to those traditionally fried and salty chips.
- Chickpea and Potato Samosa Burgers
Chickpeas make fabulous burgers, and if you love Indian spice as much as we do, then trust us, these burgers might make it to your recipe library of fame. Serve them with mint chutney and plant-based yogurt, as well as plenty of veggies on top like pickled onions, leafy greens, or sliced tomato for the ultimate chickpea burger experience.
- Oatmeal Chickpea No-Bake Cookie Dough
High-protein and high-fiber chickpeas create the most delicious cookie dough that you can enjoy straight out of the jar or baked into a soft and chewy treat. With seven grams of plant-based protein and over five grams of fiber per serving, plus flavor to boot, you can’t go wrong with this tasty and nutritious snack!