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Garbanzo Beans Health Benefits

In Latin, Indian and Middle Eastern cultures, garbanzo beans feature heavily in traditional cuisine. Also known as the chickpea, garbanzos are not only revered for their taste and versatile nature. When enjoyed regularly as part of a balanced diet, garbanzo beans offer a wealth of long-term health benefits.

  1. Lowering Cholesterol

    • A scientific study, whose results were published in the Annals of Nutrition and Metabolism, showed that incorporating garbanzo beans into a healthy diet can significantly reduce both total and LDL ("bad") cholesterol levels. The cholesterol-diminishing power of garbanzo beans is due in part to their soluble fiber content. Soluble fiber coats the digestive tract, trapping cholesterol-laden bile and removing it from the body.

    Heart Healthy

    • Nutritional studies have confirmed that a fiber-enriched diet can greatly reduce the risks of both cardiovascular and coronary heart diseases. A 19-year study of 10,000 American adults showed that a diet consisting of daily servings of high-fiber foods such as garbanzo beans could reduce the risk of heart disease by as much as 15 percent. These findings were published in the Archives of Internal Medicine. Garbanzo beans also contain high levels of magnesium and folate, both very important for overall cardiovascular health.

    Diabetic Benefits

    • Because of their low ranking on the glycemic scale, garbanzo beans make a beneficial addition to an antidiabetic diet. Their low natural sugar content and high fiber help to prevent spikes in blood sugar levels, providing a stable, energy-inducing protein source.

    High Protein

    • A single cup of garbanzo beans provides nearly 30 percent of the daily recommended intake of protein. This is one of the reasons that garbanzo beans are a staple in the diets of most vegetarians. For those looking to manage weight, garbanzo beans are a wise protein source because of their very low fat and calorie content. This protein is slow-burning, which means that energy levels can be maintained throughout the day.

    Vitamins and Minerals

    • Garbanzo beans have a high iron content, with one cup providing 26 percent of the daily recommended intake. This makes garbanzos a healthy alternative to other iron sources such as meat, which can carry higher fat and calorie contents. For pregnant women, garbanzos can be a valuable source of folic acid, highly important in early stages of embryonic development. In addition, garbanzo beans are rich in manganese and helpful in the production of antioxidants.

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