Chickpeas, also known as garbanzo beans, and other legumes straddle both protein and vegetable groups. They’re loaded with protein, iron, and zinc, as you might expect from other protein sources like meat, but legumes also contain nutrients that are concentrated in the vegetable kingdom, including fiber, folate, and potassium. You get the best of both worlds with chickpeas, all the while enjoying a food that is naturally low in saturated fat and sodium and free of cholesterol.
The most comprehensive analysis of diet and cancer ever performed was published by the American Institute for Cancer Research. Sifting through some half a million studies, nine independent research teams from around the globe created a landmark scientific consensus report reviewed by 21 of the top cancer researchers in the world. One of their summary cancer-prevention recommendations is to eat whole grains and/or legumes—beans, split peas, lentils, or chickpeas—with every meal. Not every week or every day. Every meal.
Legume consumption is associated with a slimmer waist and lower blood pressure, and randomized trials have shown it may match or beat out calorie cutting for slimming tummy fat as well as improving the regulation of blood sugar, insulin levels, and cholesterol. Beans are packed with fiber, folate, and phytates, which may help reduce the risk of stroke, depression, and colon cancer.
In my Daily Dozen, I recommend at least three daily servings of beans a day, which comprise all the different kinds of beans, including soybeans, split peas, lentils, and chickpeas. A serving is defined as a quarter cup of hummus or bean dip; a half cup of cooked beans, split peas, lentils, tofu, or tempeh; or a full cup of fresh peas or sprouted lentils.
The information on this page has been compiled from Dr. Greger’s research. Sources for each video listed can be found by going to the video’s page and clicking on the Sources Cited tab. References may also be found at the back of his books.
Image Credit: Pixabay. This image has been modified.
All Videos for Chickpeas
Blocking the Cancer Metastasis Enzyme MMP-9 with Beans and Chickpeas
Which legumes are best at inhibiting the matrix metalloproteinase enzymes that allow cancer to become invasive?
IARC: Processed Meat Like Bacon Causes Cancer
How did the meat industry, government, and cancer organizations respond to the confirmation that processed meat, like bacon, ham, hot dogs, and lunch meat, causes cancer?
How to Boost FGF21 with Diet for Longevity
Fasting and exercise can boost the longevity hormone FGF21, but what can we eat—or avoid eating—to get similar effects?
Glycemic Index of Potatoes: Why You Should Chill and Reheat Them
If you eat potatoes when they’re cold, as in potato salad, or chilled and reheated, you can get a nearly 40 percent lower glycemic impact.
Plant-Based Eating Score Put to the Test
How can you get a perfect diet score?
The Best Diet for Crohn’s Disease Treatment
Switching to a plant-based diet has been shown to achieve far better outcomes than those reported on conventional treatments in both active and quiescent stages in both Crohn’s disease and ulcerative colitis.
The Best Diet for Fatty Liver Disease Treatment
What are the three sources of the liver fat in fatty liver disease and how do you get rid of it?
The Benefits of Millet for Diabetes
What were the remarkable results of a crossover study randomizing hundreds of people with diabetes to one and a third cup of millet every day?
Plant-Based Meat Substitutes Put to the Test
What are the effects of plant-based meats on premature puberty, childhood obesity, and hip fracture risk?
Which Foods Have the Lowest Carbon Footprint?
How much greenhouse gas does the production of different foods cause measured in miles driven or lightbulb hour equivalents?