The Great Health Potency of Chickpeas
Chickpeas are also called garbanzo beans, and part of the legume family: Lentils, soybeans, peanuts and other bean varieties. According to Linus Pauling Institute, consuming legumes may decrease the risk of heart disease, compared to frequently eating foods rich in saturated fats.
Protein, Fiber, Manganese, and Folate are the some of the exceptional contents of chickpeas. Written in the Healthy Eating section of the SF gate, it says:
“Eating chickpeas provides you with a vegetarian-friendly source of protein, with each cup of cooked garbanzo beans containing 15 grams. Your body breaks down this protein into amino acids, and then uses them to maintain the health of your body's tissues. Chickpeas are a source of incomplete protein, which means they do not contain every amino acid you need for good health. Make sure you combine them with other sources of protein, such as nuts, whole grains, dairy, eggs, or meat to prevent an amino acid deficiency.
Opt for chickpeas as a rich source of dietary fiber. Foods rich in fiber help keep your colon healthy -- fiber helps soften stool to fight constipation, according to the Linus Pauling Institute. Fiber-rich foods also help control your blood sugar levels, because fiber slows down digestion, allowing sugar to move slowly from your digestive tract into your bloodstream.
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As a result, you're less likely to develop a blood sugar spike after eating, and won't experience the fatigue and irritation from a subsequent blood sugar crash. A cup of cooked chickpeas provides 12.5 grams of fiber -- half of the daily fiber intake recommendation for women or one-third of the daily fiber recommendation for men, according to the Linus Pauling Institute.
Garbanzo beans also contain vitamins and minerals, and significantly boost your intake of manganese and folate. The mineral manganese helps support bone development and wound healing and also helps carry out chemical reactions important to your metabolism.
A 1-cup serving of chickpeas contains 1.7 milligrams of manganese, approximately 94 percent of the daily recommended intake for women, or 74 percent of the RDA for men, according to the Linus Pauling Institute. Folate, or vitamin B-9, aids in new cell growth and brain cell communication and protects against genetic mutations that contribute to cancer development. Eating a cup of chickpeas provides you with 282 micrograms of folate, or 71 percent of your daily folate requirements, according to the NYU Langone Medical Center.”
Jill Corleone, RDN, LD, explained that chickpeas are the vegetarian source of iron:
“Children, teens and women, as well as vegetarians, may have a tough time getting enough dietary iron. Iron helps make red blood cells and certain hormones, and it's important for cell function and normal growth. Due to their menstrual cycle, women have higher iron needs than men, 18 milligrams vs. 8 milligrams a day. After menopause, women's needs drop to 8 milligrams a day as well. One cup of chickpeas meets more than 25 percent of a woman's daily iron needs and more than 50 percent of a man's needs.
However, the iron in chickpeas is non-heme iron, which isn't absorbed as easily as heme iron -- the type of iron found in meat. But you can improve the amount of iron your body absorbs from the beans if you combine them with a food rich in vitamin C. For example, add chickpeas to your tomato soup, or use red peppers to eat your hummus.”
Megan Ware RDN LD, shares some ideas for how to incorporate more chickpeas into the diet:
- Toss chickpeas and a variety of other legumes with any vinaigrette for an easy protein-packed bean salad. Add some rice to make it a complete protein.
- Sprinkle some canned or packaged roasted chickpeas over a salad to add a nutty flavor and to broaden the variety of textures.
- Chickpea flour can add fiber, protein, and an assortment of vitamins and minerals to gluten-free baking.
- Purée chickpeas with olive oil, garlic, lemon juice, and tahini to make a quick and tasty hummus, which can be used as a dip or spread.
- Add chickpeas to vegetable soup to increase its nutritional content.
- Mix chickpeas with any favorite spices for a delicious side or snack.
- Mash chickpeas with cumin, garlic, chili, and coriander, then separate the mixture into several small balls. Fry the balls until they are crisp and then serve them inside pita bread to create a traditional Middle Eastern falafel.
In this recipe, chickpea will be used to make hummus, a popular and healthy dip.
Things You (Probably) Don’t Know About Avocado
In previous recipes, we have discussed several health benefits of avocados. This time, we are going to explore some things you probably don’t know about the avocado. More interesting facts about avocados from The Daily Mail:
- Another name for the Hass avocado is the Alligator Pear, because of its bumpy, green skin and pear shape.
- Avocados were used as a spread, instead of butter, when European sailors traveled to the New World. Taking this tip from the past, avocados can be used as a healthy alternative to butter, mayonnaise, sour cream, and cream cheese.
- Avocados don’t self-pollinate; they need another avocado tree close by to produce fruit. The avocado is an Aztec symbol of love and fertility, and they only grow in pairs.
- During the Super Bowl, there are more than 8 million pounds of avocados eaten across America. During Cinco de Mayo, there are about 14 million pounds eaten.
- To ripen, they have to be plucked from trees. To help ripen an avocado, place it in a brown bag and keep in a cool spot for two to three days.
Herbed Avocado Hummus Dip850g chickpeas, canned, drained
3 avocados, large, ripe
½ cup lemon or lime juice
2/3 cup tahini
¼ cup olive oil
Salt and pepper, to taste
2 cloves garlic, grated
½ teaspoon cumin
2 cups cilantro leaves
Toasted pepitas for serving
*In a food processor mix everything together. Transfer in to a mason jar with lid, or to plastic container, for future use.