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Garbanzo Beans on the Glycemic Index

author image Jessica Bruso
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.
Garbanzo Beans on the Glycemic Index
Garbanzo beans rank low on the glycemic index. Photo Credit OlgaLepeshkina/iStock/Getty Images

Garbanzo beans provide significant amounts of protein, fiber, iron, magnesium, manganese, copper, phosphorus, folate and vitamin B-6. Although they also contain a lot of carbohydrates, they can be a nutritious part of any meal, even if you are diabetic or trying to lose weight by following a low-glycemic index diet.

Glycemic Index Score

The glycemic index ranks the effect of a carbohydrate-containing food on your blood sugar levels. Foods with a low score of 55 or less have minimal effects, while those with a high score of 75 or above potentially cause spikes in your blood sugar levels, according to an article published in "Clinical Diabetes" in October 2011. Garbanzo beans have a low GI score of 28, which is at least partly due to their high fiber content. Mixing foods that are low on the glycemic index, such as beans, with those that are higher, such as rice, can lower the overall glycemic index of your meal and limit the meal's effects on your blood sugar levels.

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