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What Are the Health Benefits of Garbanzo Beans?

by
author image April Khan
April Khan is a medical journalist who began writing in 2005. She has contributed to publications such as "BBC Focus." In 2012, Khan received her Doctor of Public Health from the University of Medicine and Dentistry of New Jersey. She also holds an Associate of Arts from the Art Institute of Dallas and a Master of Science in international health from University College London.
What Are the Health Benefits of Garbanzo Beans?
Dried chickpeas can be a nutritious snack. Photo Credit Ryan McVay/Digital Vision/Getty Images

Garbanzo beans, also called chickpeas, are used in many traditional dishes across the Middle East and East. These beans are full of protein, fiber and are loaded with vitamins and minerals. They are versatile and can be cooked in several ways, but garbanzo beans may cause severe allergic reactions in certain people, according to the Every Nutrient website.

Identification

Garbanzo beans are tan-colored beans that resemble large corn kernels. According to Elements 4 Health, garbanzo beans originated in Persia and were considered a staple food for Greeks and Romans. These beans are sold both dried and canned in the United States and can also be purchased in the form of prepared humus, or chickpea dip.

Nutritional Data

Garbanzo beans are full of nutrients, vitamins and minerals. A 100-g serving of cooked garbanzo beans without salt contains 27.42 g carbohydrates, which helps to create energy; 7.6 g dietary fiber for good heart health and a healthy digestive system; 2.59 g fat; and 8.86 g protein. Garbanzo beans also contain vitamin A, thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin C, vitamin E and vitamin K. Minerals contained in garbanzo beans are calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.

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Lowers Cholesterol

Garbanzo beans contain dietary fiber, which helps to lower blood cholesterol levels. According to MayoClinic.com, a diet high in fiber reduces blood pressure, lowers low-density lipoprotein, or LDL, cholesterol levels and eases inflammation. High LDL levels can lead to heart attack, stroke and heart disease.

Promotes Digestive Health

The dietary fiber in garbanzo beans also works to increase the weight and size of your stool and soften it, according to MayoClinic.com. If you have diarrhea, eating a diet high in fiber can help to bulk it up and make it easier to pass. Dietary fiber also helps to prevent hemorrhoids.

Considerations

Garbanzo beans are very hard and require a long cook time. If you have allergies to nuts or certain legumes, you may have an allergic reaction to garbanzo beans.

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References

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