A Seventh-day Adventist Organization

Chick-What?

By Kimberly Paulien -  Let’s talk chickpeas (also known as garbanzo beans, Bengal grams, and Egyptian peas). Why not? People, in general, eat beans. They have refried beans next to their quesadilla and cheesy enchiladas, baked beans or beef chili on their hot dogs, or brown mushy peas next to their meat loaf and heavy gravy laden mashed potatoes. YES, America knows beans, but, beans are so much more than just a “mushy-side-dish” they are more than just a “musical fruit” or a fried addition to the wimpy overcooked veggies and charbroiled animal flesh (sorry, not meant to be judgmental, just a lifer-vegetarian’s own perspective) on your plate. Garbanzo beans CAN BE the main dish and they have amazing diseases reversal capabilities! “[The] Chickpea has several potential health benefits, and, in combination with other pulses and cereals, it could have beneficial effects on some of the important human diseases such as CVD, type 2 diabetes, digestive diseases, and some cancers.1” 1 cup of Chickpeas has roughly: 11g Fiber 20% B1 (thiamin) 22% B6 12 g Protein 70% Folic Acid 8% calcium 32% Zinc 26% Iron 48% Phosphorus 19% Magnesium In a world riddled with kidney disease, clogged arteries, and chronic constipation shouldn’t we try to consume a little more fiber (I mean a lot)? As I wrote earlier, Chickpeas pack in 11 grams of fiber and FIBER is the hidden secret to save this sick and obese nation! They also have 12 grams of plant-protein, which helps to keep you full and satisfied for longer! “Perceived satiation increased while participants consumed chickpeas and perceived bowel function improved.2” Chickpeas can help you pass your stool quicker tooChickpeas are great as a salad topper, in a stew, stir-fry, hummus, a bean-burger, or even just eaten on a spoon! Chickpeas taste great but they are also incredibly good for you! “Patients with type 2 diabetes who consumed a diet containing food naturally rich in fiber (e.g., 50 g fiber/day, 50% soluble) for 6 weeks had significant improvements in glycemic control and lipid panels when compared with patients who consumed a diet with moderate amounts of fiber (e.g., 25 g fiber/day, 50% soluble). Whether this high intake of fiber-rich food, especially fruits, can be maintained, tolerated without side effects or micronutrient deficiencies, and affordable for longer than 6 weeks in people with type 2 diabetes remains to be determined.3” We in CHIP know that this type of lifestyle can be maintained! We can live and thrive and CHIP results prove that we can reduce our chronic diseases too. What are you waiting for? Grab some beans today!

[1] Ukanti, A. K. (2012). Nutritional quality and health benefits of chickpea (Cicer arietinum L.).British Journal of Nutrition108(s1), 211-s26. 2 Murty, C.M., Pittaway, J. K., Ball, M. J. (2010). Chickpea supplementation in an Australian diet affects food choice, satiety and bowel health. Appetite, 54(2), 282-288 3 Miller, M.M. (2001). A diet containing food rich in soluble and insoluble fiber improves glycemic control and reduces hyperlipidemia among patients with type 2 diabetes mellitus. Nutrition Review. 95(2), 52-5.

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