Don’t Be a Chickpea! Why Hummus is Good for Your Health
They may seem small and forgettable, but these power-house peas are inexpensive, packed with healthy goodness and delicious!
WHO ARE THEY?
Chickpeas, or garbanzo beans are part of the legume family alongside kidney beans, black beans, and peanuts. Two main types of chickpeas include Desi peas, originating in India, which are smaller and darker with a rough outer coat. The second type are Kabuli peas,typically found in Europe and America, which are lighter and larger in size with a smooth outer coat. Each Chickpea plant produces ‘pulses’, 2-3 edible seeds which are a highly nutritional source of protein, carbohydrates, dietary fiber, and polyunsaturated fatty acids.
Chickpeas contain a high concentration of vitamins and minerals such as folate, copper, magnesium, manganese, phosphorous, iron and zinc. Our bodies depend on these nutrients for basic and complex life giving functions as summarized below.
NUTRIENTS:
Let’s talk about daily values (DV), the percentage of recommended nutrients found in a serving of food. 1 cup of Chickpeas contains 71% DV Folate, 84% DV manganese, 26-29% DV of copper, phosphorous, and iron, and 17-20% DV of magnesium and zinc. Who cares? You should!
Folate plays a vital role in helping the body produce new cells and in DNA synthesis. Manganese helps metabolize various macronutrients and assists with blood clotting and reducing inflammation within the body. Copper is essential for the production of red blood cells and maintenance of nerve cells and the immune system. Phosphorous’ main role is the formation of bones and teeth, energy metabolism and the production of protein responsible for the growth, repair and maintenance of tissues and cells.
Iron is a key player in making hemoglobin, a protein in red blood cells responsible for oxygen transport between our lungs and body tissues. Magnesium regulates muscle and nerve function, blood pressure and blood sugar. Lastly, Zinc is a trace mineral essential for over 100 enzymatic reactions within the body.
WEIGHT LOSS:
Chickpeas are low on the glycemic index and cholesterol free. They contain only 46 calories per 1 ounce serving, and the high protein and fiber content work in sync to prolong feelings of satiety and enhance weight control. Chickpeas contain approximately 15 g of protein/cup 7 out of the 8 essential amino acids our bodies need to produce proteins. Though legumes on their own are considered incomplete protein sources, when combined with whole grains and other plant based foods- chickpeas are a prime choice for those seeking a well balanced meatless, or ‘less-meat’ diet.
HEALTH BENEFITS:
Chickpeas have been associated with positive health benefits related to diabetes, heart disease, gut health, and cancer. Sitosterol, a plant sterol found in chickpeas has been shown to lower triglycerides and the ‘bad’ LDL cholesterol levels in the body, helping to reduce the risk of heart disease. Chickpeas also contain amylose, a slow digesting starch which has improves fasting insulin levels and modulates blood sugar, making them a great food choice for those with type 2 diabetes.
Chickpeas contain highly soluble fiber called ‘Raffinose’ which is broken down by bacteria in the gut. The breakdown of raffinose triggers the production of fatty acid butyrate, which reduces inflammation in the lining of the colon walls, promoting healthy digestion and regular bowel movements. Fiber helps flush toxins out the body, balancing the body’s PH levels and reducing inflammation- the common culprit of high blood pressure, heart disease, cancer, leaky gut, and just about every other bad guy out there. Most adults and children do not consume enough fiber in their daily diet. Just four tablespoons of hummus per day provides roughly 25 grams of fiber and amount to two cups of legumes per week!
Chickpeas also contain several dietary bioactive compounds such as phytic acid, sterols, carotenoids and saponins that may reduce the risks for certain types of cancer, such as colon and breast cancer. Saponins, a plant compound, have been researched for their role in tumor inhibition. One study found the injection of chickpea lectin into breast cancer cells induced signs of apoptosis, cell death.
SOAKING AND COOKING:
Some folks find chickpeas mildly disagreeable. This is likely caused by anti nutritional factors such as phytic acid and tannins, which are found in some legumes. ANFs can lower nutrient availability and cause gas and bloating. Making sure to soak, boil or sprout chickpeas 12-24 hours prior to use will destroy these ANFs and increase digestibility. If you’re short on time, canned chickpeas are comparable to dried, cooked chickpeas in terms of nutritional value. They’re also just as delicious- Hooray! Purchasing organic, non GMO and BPA free chickpeas will ensure less toxins are ingested, and if you’re on a low sodium diet- rinse before using!
DELICIOUS and VERSATILE: USE EM’ IN ANYTHING!
Chickpeas have a nutty, creamy texture and are delicious roasted, boiled, salted, pickled and fermented. Whether tossed in your salad, swapped out with meat for plant based patties, seasoned and roasted for a crunchy snack, mashed into brownies or blended into a savoury spread- chickpeas are your new best friend.
Oh, and here’s another fun fact: Aquafaba, the starchy yet protein rich liquid at the top of the can can be used as a neutral egg replacer in many recipes. 1 tbsp liquid is equivalent to 1 egg yolk, and 3 tbsp = 1 whole egg. Happy vegan baking!
In order to make healthier lifestyle choices, it’s better to opt for foods which provide the right combination of nutrients to keep you satiated throughout the day and avoid unhealthy spikes in your blood sugar. Chickpeas are a nutrient dense, versatile and just plain awesome food to start with. Don’t believe me? Walk into the nearest meditteranian
joint and ask for a spoon of hummus, or better yet a fresh falafel ball- you won’t stop at one.
RECIPE- CRUNCHY ROASTED CHICKPEAS:
● 2 cans of garbanzo beans, or 2.5 cups cooked chickpeas
● 3 tbsp olive, grapeseed or avocado oil
● Spice blend (3/4 tsp each of salt, garlic powder, chilli powder, pepper, paprika, dried parsley, cumin, and whatever else suits your fancy chickpeas)
● 1 tbsp lemon juice (optional)
Rinse chickpeas in water, agitating the beans between your fingers to remove some of the skins. Drain and pat dry. Coat chickpeas in oil, lemon juice and spice blend- toss and spread out on a baking sheet. Bake at 375 °F for 25-30 mins until crispy. Allow to cool and when ready- eat....them ...all! (or at least store in an airtight container for easy snacking, salads, and a topper for just about every dip you own- including hummus :-)
Jukanti, A., Gaur, P., Gowda, C., & Chibbar, R. (2012). Nutritional quality and health benefits of chickpea (Cicer arietinum L.): A review. British Journal of Nutrition, 108(S1), S11-S26. doi:10.1017/S0007114512000797
Neha Gupta, Prakash S. Bisen and Sameer Suresh Bhagyawant*, “Chickpea Lectin Inhibits Human Breast Cancer Cell Proliferation and Induces Apoptosis Through Cell Cycle Arrest”, Protein & Peptide Letters (2018) 25: 492.
Wallace, T.C.; Murray, R.; Zelman, K.M. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients2016, 8, 766.
https://draxe.com/nutrition/chickpeas-nutrition/
https://www.hsph.harvard.edu/nutritionsource/food-features/chickpeas-gar banzo-beans/
https://www.medicalnewstoday.com/articles/288165.php