Some Health Benefits of Garbanzo Beans
Garbanzo beans are more commonly known as chickpeas in the United States. While they aren’t as popular in America as they are in other international cuisines such as Mediterranean, Asian or Middle Eastern, it is steadily growing in popularity due to its taste, texture and sheer number of health benefits. Garbanzo beans are packed with folate, potassium, thiamine, protein and fiber. In a world where it has become difficult to distinguish what food is healthy in its natural, organic form from food that has been injected with artificial nutrients, garbanzo beans remain a wholesome and welcome food choice. Here are some of the most well-known health benefits of garbanzo beans:
1. They are helpful in controlling hunger. In 2010, a study was conducted that demonstrated the ability of garbanzo beans to lower the overall food consumption of 42 participants over a period of 12 weeks. They were then asked to resume their regular diet without the garbanzo beans for the next four weeks afterwards. Participants claimed that they felt a higher level of satiation with the inclusion of garbanzo beans in their diet. Considering that more people than ever in America are obese, it is good to know that there is a food that exists that helps to suppress ones appetite.
2. They help to lower blood cholesterol. This is one of the greatest health benefits of garbanzo beans. In a 2007 study, 27 adults were asked to supplement their meals with a serving of garbanzo beans over a period of five weeks. The study’s results showed that those who consumed the garbanzo beans had lower LDL cholesterol levels than those who did not or those who consumed other high-fiber wheat foods instead.
3. They increase iron levels in your blood. Statistics show that up to 80 percent of the world population may be deficient in iron. Iron is essential to the body as it ensures that oxygen is delivered all throughout the body. If there is a deficit of iron, the body tends to feel weak and tired. That said, garbanzo beans can help increase your iron levels as half a cup contains 2.37 mg of iron. This covers up to 13 percent of your daily nutritional need for iron.
4. They are very high in folate. This is one of the lesser known health benefits of garbanzo beans. Garbanzo beans contain a very high amount of folate. Half a cup of garbanzo beans contains up to 141 mcg of folate. This makes up 35 percent of the required daily value of folate. Folate is essential to produce and maintain new cells in the human body. Taking folate is especially crucial during periods of growth such as pregnancy and infancy. This means that not just adults but also babies can be a recipient of the health benefits of garbanzo beans.
Now that you are aware of the many health benefits of garbanzo beans, you can share with your friends this valuable information and better yet, apply what you have learned and prepare dishes that include garbanzo beans. Some of the most popular recipes that include garbanzo beans are hummus, chickpea salad, crunchy roasted chickpeas, chickpea and mushroom soup, chickpea and clam soup, roasted chickpeas, tuna and chickpea summer salad, chickpea pilaf, curried chickpeas and rice, and more. There are countless dishes that you can prepare using garbanzo beans. There’s a reason why they are so popular in other cultures cuisines. Aside from the health benefits of garbanzo beans, these dishes are also very delicious and appetizing. Get in the habit of eating garbanzo beans regularly. You and your family are sure to benefit from it.
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