What are Chickpeas?
Chickpeas or garbanzo beans are a popular pulse that is grown and consumed all over the world. Chickpeas have a naturally nutty flavour and pair well with a multitude of dishes. Chickpeas are like no other plant-food. Their unique makeup allows them to dish up a delightful taste with a side of health benefits!
Are Chickpeas Good for You?
Yes! Canada's food guide recommends that you plan meals with pulses at least twice per week!
What are the Health Benefits of Chickpeas?
1. Chickpeas are a Great Source of Plant-Based Protein!
Your body needs 0.8g/kg of protein per day. A 28-gram serving of chickpeas provides about 3 grams of quality protein comparable to the protein content in similar foods like black beans and lentils. Choosing a plant-based protein will decrease your intake of saturated fat and increase your fibre intake.
2. Chickpeas can Help you Lose Weight!
Chickpeas are high in fibre. One serving of chickpeas fulfills ~35% of your daily fibre needs. Fibre helps keep you fuller for longer, avoiding those unnecessary calories!
3. Chickpeas are Help you Control your Blood Sugar!
Chickpeas are high in carbs, but have a low glycemic-index, meaning that you won't experience spikes in your blood sugar as you would with typical grains.
Long term chickpea consumption can significantly help you improve your blood sugar and decrease your risk of diabetes. Chickpeas, if eaten alongside a high glycemic food, can neutralize the effect of the high glycemic load and prevent your blood sugar from spiking.
4. Chickpeas are Good for the Heart!
Chickpeas can help reduce bad cholesterol and high blood pressure. Chickpeas are also high in linoleic acid and vitamin E, reducing the risk of heart disease. The high fibre in chickpeas also promotes bile acids' excretion, which will improve blood lipid levels.
5. Chickpeas may Reduce your Risk for Cancer!
Chickpeas contain the short-chain fatty acid Butyrate and other bioactive compounds that stop harmful cells from multiplying and kill bad cells.
6. Chickpeas can Promote a Healthy Gut!
Chickpeas are rich in fibre, which helps regulate bowel movements. Chickpeas also contain oligosaccharides and resistant starch, which promote healthy bacteria in the gut.
7. Chickpeas are a Rich Source of Vitamins and Minerals!
Chickpeas contain high amounts of niacin, riboflavin, thiamin, folic acid, Vitamin C and other nutrients.
1 serving of chickpeas can provide 32% of your Recommended Dietary Allowance (RDA) of folate, 28% RDA for iron, 20% RDA for phosphorus,17% RDA for magnesium, 40% RDA for copper, 15% RDA of iron and zinc, and 9% for potassium.
How to Use Chickpeas:
Use Banza Chickpea Pasta Elbows Cheddar Mac ‘n’ Cheese to spice up your Mac ‘n’ Cheese night! It’s gluten-free and grain-free.
Satisfy your salty craving with Biena Buffalo Chickpea Snack! Great for on-the-go snacks!
Don’t think we forgot about your sweet tooth! Lebby Gluten-Free Chickpea Mocha Bites are here to add sweetness to your day.