Healthy Facts About Chickpeas

Excerpt from article by Natalie Stein on SFGate.com

Chickpeas, also called garbanzo beans, are central to some Middle Eastern dishes, such as hummus, and Indian dishes, such as some kinds of curry. These beans are delicious and easy to prepare, and they also provide several potential health benefits.

They Help Lower Cholesterol

Individuals who eat more beans tend to have lower cholesterol levels, according to the Linus Pauling Institute Micronutrient Information Center. Each cup of cooked chickpeas provides 12.5 grams of dietary fiber, or 50 percent of the daily value based on a 2,000-calorie diet. Chickpeas are cholesterol-free.

They Promote Healthier Blood Pressure

Chickpeas are naturally low in sodium, with only 11 milligrams in 1 cup. A low-sodium diet can prevent high blood pressure and an increased risk for heart disease and kidney disease. Healthy adults should have no more than 2,300 milligrams of sodium per day. 

They Provide Essential Nutrients

Chickpeas can help you prevent nutrient deficiencies because they provide essential vitamins and minerals. Each cup provides 4.7 milligrams of iron, or 26 percent of the daily value, and 2.5 milligrams of zinc, or 17 percent of the daily value. A 1-cup serving is high in potassium, with 477 milligrams, or 10 percent of the daily value, and one serving also supplies 276 milligrams of phosphorus, or 28 percent of the daily value. In addition, each cup provides 282 micrograms of folate, or 71 percent of the daily value.

They are Versatile Protein Sources

Each cup of chickpeas supplies 14.5 grams of protein, or 29 percent of the daily value. Chickpeas and other plant-based protein sources, such as other beans, lentils and tofu, may help prevent heart disease when you choose them as alternatives to fatty meats. Substituting vegetarian proteins helps lower your saturated fat intake and cholesterol levels. Garbanzo beans are good in veggie burgers and soups, and you can add them to burritos and chili as a low-calorie, low-fat alternative to ground beef. 

For the complete article, refer to the link SFGate.com.

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