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Garbanzo Beans

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Garbanzo Beans Nutritional Information (per 100g)

Water: 7.7 g
Calories: 378 kcal
Protein: 20.5 g
Carbohydrate: 63 g
Dietary fiber: 12.2 g
Sugars: 10.7 g
Fat: 6 g
Saturated fat: 0.6 g
Monounsaturated fat: 1.4 g
Polyunsaturated fat: 2.7 g
Vitamin C: 4 mg
Vitamin B1: 0.5 mg
Vitamin B2: 0.2 mg
Vitamin B3: 1.5 mg
Vitamin B6: 0.5 mg
Vitamin B9: 557 μg
Vitamin A: 3 μg
Vitamin E: 0.8 mg
Vitamin K: 9 μg
Calcium: 57 mg
Iron: 4.3 mg
Magnesium: 79 mg
Phosphorus: 252 mg
Potassium: 718 mg
Sodium: 24 mg
Zinc: 2.8 mg

Garbanzo beans, often known as chickpeas, are a high fibre source of vegetarian protein. An extremely versatile food, it can be used in traditional salads or stews, as a roasted topping, or as the main ingredient for the foods for which it is perhaps best known: hummus and falafel. Popular from the Iberian Peninsula to the Middle East, the garbanzo bean is a potent weight loss tool, and a heart-healthy food.

Nutritionally, the garbanzo bean follows the pattern of many other legumes: low fat and low calorie, high protein and high in nutrients. That tends to be a winning combination. 100g contains 364 calories, but those 364 calories are home to 19g of protein, or 38% of your Daily Value (DV). Chickpeas are also very high in dietary fibre – 68% DV, and also have 34% DV of iron, 28% DV of magnesium, 25% DV of B6, and 25% DV of potassium. With those essential nutrients being completely necessary for proper blood and heart functioning, you really don’t want to skimp on the chickpeas!

Not only is the chickpea fantastic when it comes to nutritionals content, it can also help you to get to, or stay at a healthy weight by modulating your appetite and food choice. Chickpeas have proven benefits when it comes to lowering cholesterol and preventing diabetes, undoubtedly confirming them as a heart healthy food.

In addition, high fibre and high legume diets in general have been shown to be good for cardiovascular disease. High fibre diets are associated with a lower risk of heart disease, and diets high in legume consumption have been shown to have an extremely reduced risk of heart disease as compared to a control.

Finally, there is some association that has been suggested between high fibre diet and the incidence of Type 2 diabetes.