Chickpeas (Garbanzo Beans) Overview
Chickpeas are nutritional powerhouses providing exceptional protein, fiber, and complex carbohydrates in a single food. Rich in folate, manganese, and iron, chickpeas support blood health, energy production, and digestive function. Their versatility and nutrient density make them staples in Mediterranean and Middle Eastern longevity diets.
Why Chickpeas (Garbanzo Beans) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Chickpeas (Garbanzo Beans) Nutrition Facts
Per 164g (1 cup cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 269 | — |
| Protein | 14.5g | 29% |
| Total Carbohydrates | 45g | 16% |
| Dietary Fiber | 12.5g | 45% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 4.7mg | % |
| magnesium | 79mg | % |
| zinc | 2.5mg | % |
| folate | 282mcg | % |
| copper | 0.6mg | % |
| phosphorus | 276mg | % |
GI: 28 ()
Key Nutrients in Chickpeas (Garbanzo Beans) for Heart Health
Fiber
12.5gSupports heart health by providing essential fiber
Magnesium
79mgSupports heart health by providing essential magnesium
Best Ways to Eat Chickpeas (Garbanzo Beans) for Heart Health
- Make traditional hummus with tahini and lemon
- Roast with spices for crunchy snack
- Add to salads for protein and texture
- Use in curries and stews
- Make falafel for plant-based protein
- Blend into soups for creaminess
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Chickpeas (Garbanzo Beans) Health Benefits
- High plant protein (15g per cup) with essential amino acids
- Exceptional fiber (12.5g, 50% DV) for gut health
- Very high folate (71% DV) for cell division
- Rich in manganese (84% DV) for metabolism
- Good iron source (26% DV) for plant-based diets
- Low glycemic index (28) for blood sugar control
- May reduce cholesterol and heart disease risk
- Prebiotic fiber feeds beneficial gut bacteria
Important Considerations
- High in FODMAPs - may trigger IBS symptoms
- Can cause gas and bloating, especially initially
- Legume allergy possible though less common
- High in purines - may trigger gout in susceptible individuals
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