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.
Image Credit: Pixabay. This image has been modified.
All Videos for Chickpeas
Evidence-Based Weight Loss – Live Presentation
In his newest live presentation, Dr. Greger offers a sneak peek into his new book How Not to Diet.
Is Keto an Effective Cancer-Fighting Diet?
The clinical use of ketogenic diets for epilepsy and cancer: what does the science say?
The Best Diet for Diabetes
The case for using a plant-based diet to reduce the burden of diabetes has never been stronger.
Dairy & Cancer
How do we explain the increased risk of prostate cancer but the decreased risk of colon cancer associated with dairy consumption?
How to Treat Periodontitis with Diet
Plant-based diets are put to the test in the treatment of periodontal disease.
Is Fiber an Effective Anti-Inflammatory?
Most Americans get less than half the recommended minimum fiber intake a day and the benefits of fiber go way beyond bowel regularity.
Do Lutein Supplements Help with Brain Function?
Avocados, greens, and lutein and zeaxanthin supplements are put to the test for improving cognitive function.
Benefits of a Macrobiotic Diet for Diabetes
What happens when you add massive amounts of carbs to the daily diet of type 2 diabetics in the form of whole grains?
Bean Pastas and Lentil Sprouts
Do the benefits of beans, and lentils, and chickpeas remain when they’re powdered? Also, how to use temperature stress to boost sprout nutrition.
Benefits of Lentils and Chickpeas
Lentils and garbanzo beans are put to the test.
Benefits of Beans for Peripheral Vascular Disease
Do legumes (beans, chickpeas, split peas, and lentils) just work to prevent disease or can they help treat and reverse it as well?
Dr. Greger’s Daily Dozen Checklist
In my book How Not to Die I center my recommendations around a Daily Dozen checklist of all the things I try to fit into my daily routine.