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Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Superfood of the Week: Health Benefits of Garbanzo Beans

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Garbanzo BeansWhether you call them garbanzo beans or chickpeas, this addicting legume receives my superfood spotlight this week for some of the amazing health benefits it provides.

If you’re a regular reader of this blog, you already know about my bean obsession. Beans are not only amazing nutritionally, but I love to eat them (and I often do right out of the can)! 

Superfood Benefit #1: Protein

This nutty flavored bean is a great source of protein, making them a perfect way to amp up the protein in your diet.

Superfood Benefit #2: Fiber

By adding these beans to your weekly diet, you will also be boosting your fiber intake. You’ll not only get the benefits of stabilizing your blood sugar, but also the heart health benefits of the cholesterol-lowering soluble fiber they contain.

Superfood Benefit #3: Low Glycemic

Garbanzo beans are classified as a low glycemic food meaning that your body metabolizes them slower thus providing more energy to your body longer. Since the fiber and protein content can help prevent blood sugar levels from rising too rapidly after a meal, they're an ideal food choice for people with diabetes, insulin resistance, or hypoglycemia.

Need more convincing?

How about folate and manganese? Folate is vital for heart health and for all you pregnant women out there to help prevent neural tube defects. Manganese helps with energy production and antioxidant defenses.

Fun Dishes

You can’t go wrong with incorporating this superfood into your diet a few times a week. A relatively cheap way to get additional protein, its delicious flavor works well in many dishes:

One of the best known uses for garbanzo beans is that it is the star ingredient in hummus! Ever tried roasting garbanzo beans? Just another way to enjoy garbanzo beans, and reap the nutritional benefits!

Versatile, inexpensive, and good for you, these beans are all around good news. Try adding a few garbanzo beans to your next meal—they’ll help you stay on budget and give you the nutritional boost you deserve!

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Tags: Cooking Healthy , Healthy Eating , Protein , Superfood of the Week

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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