Chickpeas or also known for green garbanzo beans belong to legume family that including variety of beans, peanuts, soybeans and lentils. The beans have been used for many traditional dishes in the Middle East and East, with many benefits like other beans.
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These beans are high of proteins, fiber, vitamins and minerals. Furthermore, here is the detail of nutrients contained in 100 gram Green Garbanzo Beans according to USDA or United States Department of Agriculture:
Nutrients of Green Garbanzo Beans
- Water – 60.21 g
- Energy – 164 kcal
- Protein – 8.86 g
- Total lipid (fat) – 2.59 g
- Carbohydrate – 27.42 g
- Fiber, total dietary – 7.6 g
- Sugars, total – 4.80 g
- Calcium – 49 mg
Those nutrients are the source for the health benefits of Green Garbanzo Beans with the details:
- Control blood sugar levels
In these beans, there is starch which helps the body to burn carbohydrate slowly where the carbohydrate doesn’t react as glucose in blood. When the blood sugar is high, it can lead to some problems including diabetes. Diabetes is a disease that occurs because of trouble in a stable blood levels. In addition, to make the process of digesting slow, can be found in almost all of the beans.
- Help to lose weight
These beans contain high of fiber with amount 7.6 g where fiber is a nutrient that will make us feel full so we don’t eat much food. For those who are in diets, you can try to consume these beans and you will lose your weight faster. The other nutrients in these beans also help in losing weight and they are complex carbs and protein. In addition, they also play a role in blood sugar control.
- Reduce the risk of digestive problems
Fiber also has been useful to keep our digestive system healthy. That nutrient moving foods to digestive system quickly as it will lead to keep the system from the symptoms of IBS and constipation. Fiber also has been used to balance pH levels and the bacteria in gut. Healthy bacteria will increase while unhealthy bacteria decrease.
- Boost immune system
In addition to healthy bacteria and healthy digestive system, it also can lead to strong immune system. Immune system will increase as the bacteria in the body can be controlled. This will be useful to keep the body from several diseases. Furthermore, the beans also provide antioxidants that also play a role in increasing your immune system.
- Reduce the risk of cancer
The next health benefits of green garbanzo beans are to reduce the risk of cancer. It is because the garbanzo beans produce a metabolite named butyrate when fiber fermented by beneficial bacteria. Butyrate is a short-chain fatty acid that helps in suppressing proliferation and inducing apoptosis (self-destruction) of cancerous cells.
- Helps to protect heart
As the benefit of green garbanzo beans to control blood sugar levels, it probably also will keep your heart healthy. Study also prove that consuming one daily serving of cooked beans (about ¾ cup) helps in reducing chances of a heart attack and balance LDL cholesterol or bad cholesterol. It is also according to Linus Pauling Institute which said that, consuming legumes or green garbanzo beans where contain high of saturated fat can lower the risk of heart disease.
- Prevents anemia during pregnancy
Anemia is a disease that occurs because of the lack of blood. For a female, especially during pregnancy, it is important to prevent anemia because it would danger the fetus. Consuming green garbanzo beans helps to prevent anemia during pregnancy because the beans are high in folate. In addition, it also supports in growing new cells and making RNA and DNA.
- Increase nerve function
½ cup of green garbanzo beans can support bone, blood cells, muscles and nerve function because it fulfill about a third of iron and magnesium you need daily. Moreover, 10% recommended calcium intake that also supports bone, teeth and nerve function you can get from the beans
- Lower cholesterol
Fiber is a nutrient that helps in lowering blood cholesterol. It is high in the beans including soluble and insoluble fiber. Soluble fiber is recommended by epidemiologic and clinical studies to lower LDL cholesterol. Consequently, it also helps to reduce coronary heart disease.
The other health benefits of green garbanzo beans are
- Reduce the risk of menopause symptoms.
- Prevent against osteoporosis
How to cook fresh Green Garbanzo Beans?
Fresh green garbanzo beans can you cook by boiling them with water and salt until all of them tender. Here are steps you can follow:
- Put water and salt in a pot then fill it with green garbanzo beans and boil them until tender.
- Wait for 3 to 5 minutes or depends on how many and fresh they are.
- When they are tender, you can drain and dunk them in ice cold water.
- You can also choose to run the cold water to make them cool quickly and keep them with the green color.
- Serve them with a little salt like edamame or you can serve them with salad.
Thus, you can find all the benefits of green garbanzo beans in your daily meals.