Chickpeas: my favorite legume

I  discussed bean consumption previously, and of course you know it is a clean fuel.  In this post, I provide specific details on chickpeas, one of my favorite beans.  Chickpeas, also known as garbanzo beans, are a superfood.  Black beans and red beans are more  hearty and cause more gas, but chickpeas are lighter with less side effects.  They are my favorite legume due to their versatility and ease of consumption. I eat them for lunch almost daily in chickpea salad.

Cholesterol

Chickpeas contain both soluble and insoluble fiber and provide a myriad of benefits.   In a study by Pitaway et al,  patients supplemented their diet with chickpeas for several weeks and noted  modest improvements in total cholesterol, triglyceride and LDL (low density lipoprotein).  Cholesterol or fat is not contained within the chickpea unless you eat fried falafel.  Chickpeas are a low-fat food in its natural state.

Blood Sugar

Due to its soluble and insoluble fiber content, chickpeas are slowly absorbed giving you a steady state of blood sugar.  Your brain is optimized to operate at its best with a low sugar steady state.  After a doughnut or candy bar, you get a huge sugar rush and later an insulin surge leaving you feeling groggy afterward as your sugar bounces up and down.  Chickpeas improve your level of focus once your blood sugar stabilizes.  Ultimately, the high fiber content reduces insulin resistance and contributes to drug discontinuation in the future.  But, you have to work very hard to see this through.

Weight loss

A cup of chickpeas  contains 269 calories; whereas, a large fries from Chick-fil-A is 469 calories.  Chickpeas are a  low-calorie food largely due to the fiber content.  High fiber foods stretch your stomach lining as it settles for digestion leading to reduced appetite.  You also get more nutrients eating chickpeas over french fries, a dirty fuel.

Skin protection

Chickpeas contain Manganese (MN), an element that acts as natural sunblock and skin protectant.

Constipation

Given its high fiber content, chickpeas work great for constipation.  Fiber adds bulk to stool and retains water as it moves through the digestive tract leading to easier bowel movements.  Drinking more liquids helps.   Taking acidophilus, other probiotics, or Beano reduces gas as well.

Anemia prevention

Chickpeas contain iron and copper and both prevent anemia (low red blood cells).

Brain Health

The nerves of your brain talk to each other by using neurotransmitters, chemicals that flow from one brain cell to another.  Well, choline is one of if not the main neurotransmitter and is found  in chickpeas in large quantity.  Problems with neurotransmitters lead to depression, anxiety, and other disorders.  Chickpeas may prevent these disorders putting it in the category of a mood food.

Cancer Prevention

Selenium and folic acid (folate) found in chickpeas, help prevent cancer and are antioxidants.  Folate helps the formation of natural killer cells of the immune system.  These cells detect and kill cancer cells in the body.  Selenium helps to detoxify the liver and eliminate cancer-causing compounds in the body.   Saponins found in chickpeas are phytochemicals that prevent cancer cells from multiplying and spreading.

Chickpea Salad

Taken from Oh She Glows cookbook and website

I enjoy chicken salad so  this is a good alternative from Angela Liddon’s website.

1 (15-oz) can of chickpeas , drained and rinsed

2 stalks of celery, finely chopped

3 green onions, thinly sliced

1/4 cup of finely chopped dill pickle

1/4 cup of finely chopped red bell pepper

2-3 tablespoons store bought vegan mayonnaise

1 clove garlic, minced (optional)

1 1/2 teaspoons yellow mustard

2 teaspoons minced fresh dill  (optional)

1 1/2 to 3 teaspoons of fresh lemon juice, to taste

1/4 teaspoon fine-grain sea salt, or to taste

Freshly ground black pepper

Toasted bread, crackers, tortillas or lettuce, for serving

1.  In a large bowel, mash chickpeas with a potato masher until flaky in texture.
2. Stir in celery, green onions, pickles, bell peppers, mayonnaise, and garlic until combined.
3. Stir in mustard, salt, and black pepper, adjusting quantities to taste.
4. Serve with toasted bred, on crackers, in a tortilla or lettuce wrap, or on top of a basic leafy green salad.