The Difference Between Chickpeas And Garbanzo Beans
The question of chickpeas vs garbanzo can be easily settled. The difference between the two is only in their names. So, are chickpeas and garbanzo beans the same? Yes, they are. Chickpeas or garbanzo beans are the edible seeds (legumes) belonging to the Fabaceae plant family. The Latin name for these legumes, Cicer arietinum, is responsible for the origin of the word “chickpeas”. On the other hand, the name garbanzo beans come from the Basque word garbanzo, meaning “dry seed”. Moving on, let’s check out garbanzo beans slash chickpeas benefits below. Learn why you should add them to your diet!
Health Benefits of Chickpeas A.k.a. Garbanzo Beans
These nutty legumes are power-packed with nutrients, most notably, proteins (1). So if you are looking for a great plant-based alternative to hit your macros, look no further than the humble chickpea. With these, you can meet your nutrition goals and gain a few health benefits at the same time.
Weight Control
Garbanzo beans are a low glycemic food that is nutrient-dense and low in calories. The fibers and proteins in this legume can keep you feeling full and satisfied (2),(3). A study looking at chickpeas and hunger control concluded that the quality of starch and fibers in it leads to better hunger suppression, which may lead to better weight management (4). Additionally, a review of scientific evidence evaluated the effect of changes in diet for weight management and obesity control. It suggested that high protein intake coupled with foods with a low glycemic index can play an important role in meeting your body weight goals (5).
Glucose And Insulin Response
Chickpeas have a low glycemic index (the marker for how quickly a food raises your blood sugar levels). According to research, diets that include low glycemic index foods can help in blood sugar and diabetes management (6). The dietary fibers in chickpeas also slow down the absorption of carbohydrates during meals and help to avoid sudden spikes in blood sugar. The protein content in these legumes also plays a role in blood sugar regulation (7). In a study conducted to check the effect of eating dried beans on blood sugar levels, it was found that the rise in blood glucose levels was 45 percent lower in volunteers who had beans versus those who didn’t (8).
Gut Health
Chickpeas are loaded with dietary fiber, which is linked with good gut health. Researchers conducted a clinical controlled trial to find if chickpeas can influence the microbes in the intestines. They found that those who took a diet fortified with chickpeas had more good bacteria and less bad bacteria in their intestinal tract. They concluded that chickpeas have the potential to promote good intestinal health by modulating the microbe population favorably (9).
Cardiovascular Disease
The dietary fibers in chickpeas may also help to reduce the levels of LDL (low-density lipoprotein) cholesterol in your blood. This is good news for your heart as elevated levels of LDL can increase the risk of a heart attack (10). Research shows that those who consume beans regularly have higher dietary fiber, potassium, and magnesium intake which contributes to lower blood pressure levels (11).
Cancer
A research article suggests that chickpeas may prevent your risk of developing certain kinds of cancer (2). Chickpeas contain saponins (a plant compound) that play an important role in inhibiting the growth of tumors in the body (12), (1). Chickpeas may also help your body produce more butyrate, a fatty acid known for its potential to lower the risk of colon cancer by reducing inflammation(13). In an animal study, researchers saw that regular consumption of chickpeas inhibited the growth of colon cancer (14). However, more human studies need to be conducted to verify the claim sufficiently. Now that you know how healthy and beneficial garbanzo beans (or chickpeas, if you please) are, let’s see how you can make them a part of your diet.
How To Add Chickpeas And Garbanzo Beans To Your Diet
Chickpeas or garbanzo beans add texture, flavor, and bulk to any dish. There are a number of ways to enjoy them.
Make hummus with chickpeas and olive oil. Add boiled or canned chickpeas to stir-fried greens to make a meal. Make a spicy vegetarian curry with chickpeas. Add chickpeas to soups to turn it into a meal. Roast chickpeas and have them as a healthy snack. Make sandwiches or taco filling using chickpeas. Mix canned or boiled chickpeas with salads.
While chickpeas are versatile and can be consumed in a variety of ways, there are certain dishes where it truly stands out. Let’s take a look at one such recipe.
Popular Recipes Using Garbanzo Beans Or Chickpeas
The hummus is a classic way to get the best out of chickpeas, but there is one more dish that comes a close second. It is the chickpea stew.
Chickpea Stew Recipe
You can make this vegan-friendly, gluten-free savory stew with pantry staples in a jiffy. Preparation Time 5 minutes Cooking Time 35 minutes Ingredients
1 can of chickpeas 1 tablespoon cooking oil 2 medium-sized onions 3 cloves of garlic 2 cups of water or vegetable broth 1 bell pepper (optional) 1 large tomato or ½ cup tomato puree 2 teaspoons of Italian seasoning ½ cup chopped parsley for garnish salt and pepper as per taste
Process
Vegan Crispy Roasted Chickpeas
This is a simple and easy recipe for a high-protein snack with chickpeas roasted to perfection. You can also throw these chickpeas into salads for texture and protein if you wish. Preparation Time 5 minutes Cooking Time 30 minutes in the oven Ingredients
1 can of chickpeas or parboiled chickpeas 1 tablespoon of extra-virgin olive oil salt per taste preferred spice for sprinkling (optional)
Process
Chickpea Tacos
A plant-based delight, chickpea tacos are a flavorful twist on traditional tacos. Crispy spiced chickpeas meet creamy avocado, vibrant salsa, and crunchy red cabbage—all nestled in warm corn tortillas. Preparation Time: 10 minutes Cooking Time: 10 minutes Ingredients
1 can (15 oz) of chickpeas, drained and rinsed 2 tablespoons of olive oil 2 tablespoons of taco seasoning 1 tablespoon of lime juice 8 corn tortillas 1 avocado, sliced ½ cup of salsa 1 cup of red cabbage, shredded Cilantro, for garnish Salt and pepper, to taste
Process Are garbanzo beans keto? No, garbanzo beans are not keto-friendly. They have a decent amount of carbohydrates in them, which makes these beans unsuitable for the keto diet. Are garbanzo beans a superfood? Yes, garbanzo beans can be considered a superfood. They are loaded with folate, protein, fiber, and minerals that help promote your overall health if included as a part of your diet.
This informative video will provide more information about the health benefits of chickpeas and its disease-fighting properties. Explore extra information about chick peas and why you must include them in your diet.
