nutrition

5 Incredible Health Benefits of Chickpeas (Garbanzo Beans)

May 7, 2019

Chickpeas, also commonly referred to as garbanzo beans, are apart of the legume family along with beans, peanuts, lentils, and peas. They are a type of pulse, which is an edible seed that is grown in a pod.

Believed to be first originated in the Mediterranean region, chickpeas have been apart of human’s diets since as early as 5500 BC. (1)In fact, they are one of the earliest cultivated crops.

Nowadays, chickpeas are a staple in many popular dishes, sides, dips, and even desserts. These incredibly versatile legumes can become anything from curry, to tacos, to hummus, and even brownies! They are even delicious by themselves. Cultures around the world rely on chickpeas as a key component in their diets and for good reason. Learn about some of the important health benefits of chickpeas.

Disclaimer: In the name of full transparency, this blog post contains affiliate links. Purchases made through such links may result in a small commission for me (at no extra cost for you). As an Amazon Associate I earn from qualifying purchases, which helps to keep this blog alive!

What are the health benefits of chickpeas?

1. Source of Plant-Based Protein

Chickpeas are packed with key vitamins and nutrients. They make for a great addition to anybody’s diet, but are essential in a whole foods, plant-based diet. One reason being because they are a great source of plant-based protein.

Chickpeas contain roughly 9 grams of protein per half cup of cooked chickpeas. This makes chickpeas a great addition to meals for those looking to increase their protein intake on a plant-based diet. Because of their versatility, chickpeas are an easy substitute for animal sourced protein. For example, swap out chicken for chickpeas in recipes like chicken noodle soup or chicken salad for an inexpensive, healthier, and nutrient dense alternative.

2. Lowers the Risk of Cancer

Another one of the health benefits of chickpeas is their ability to lower your risk of cancer. When chickpeas are consumed, a type of fatty acid called butyrate is produced. (2) Butyrate aids in gut health and is essential in allowing your digestive system to function properly. This fatty acid also contains anti-inflammatory effects and promotes apoptosis (death) of the cells, which in turn helps to prevent and protect against different cancers such as colon cancer. (3) In contrast, processed and red meats are known to increase the rick of colon cancer. (4)Therefor, it is important to consume a diet full of plant-based foods that have the ability to greatly reduce this alarming risk.

In addition, chickpeas contain other dietary bioactive compounds. Dietary bioactive compounds are chemical compounds that can be find in different plant-based whole foods. These compounds are essential in promoting good health. Those found in chickpeas include lycopene, Biochanin A, and saponins, all of which have been shown to reduce the risk of different types of cancer, as stated in this review.

Recipes with Chickpeas

3. Full of Essential Vitamins and Minerals

Chickpeas are full of essential vitamins and minerals necessary for a healthy, balanced diet. They are an incredibly nutrient dense food. By consuming chickpeas, you will aid in increasing your body’s intake of other essential nutrients as well.

Chickpeas are an excellent natural source of iron, magnesium, and zinc while also containing folic acid, vitamin A, vitamin E and B vitamins. (5) All of these vitamins and minerals are essential for a healthy and properly functioning body. In fact, most people do not realize that different health issues are associated with being deficient in certain vitamins. Therefore, it is important to incorporate a wide variety of whole foods that contain many of these different vitamins and minerals. Chickpeas are a great vitamin and mineral rich option that should be regularly included in your diet.

4. Lowers the Risk of Coronary Heart Disease

Coronary heart disease occurs when the coronary arteries begin to narrow due to extreme plaque buildup overtime. This buildup is detrimental to ones health and potentially deadly, as it causes restricted blow flow that can in turn lead to a heart attack or stroke. What most people don’t realize is that this buildup is often directly related to what people eat, with the consumption of animal products and fried foods high in trans and saturated fats being the main culprits.

This is where chickpeas come in. Frequently consuming these legumes has the potential to lower the risk, prevent and reverse coronary heart disease. This being because chickpeas are high in fiber, containing 18 grams of fiber per 1/2 cup of uncooked chickpeas.

Chickpeas contain a type of fiber called soluble fiber. Soluble fiber is an important component in one’s diet, especially when it comes to your arteries. This being because soluble fiber turns to a gel during the digestive process and binds to cholesterol particles. It then helps to flush out the bad cholesterol and clean your arteries, thus lowering your risk of CHD. (6)

5. Promotes Weight Loss

When trying to lose weight, it is important to not only focus on exercise, but the foods you eat as well. Chickpeas are a great option to add into your diet as they promote weight loss. This is because chickpeas are a great source of fiber, and while this alone offers many health benefits, having a diet high in fiber is important when it comes to controlling and reducing your weight. In fact, most people do not get enough fiber in their diets. The average adult in the United States is only consuming less than half of the recommended amount of dietary fiber. (7) Consuming foods high in fiber like chickpeas also helps you to feel satiated for longer periods of time which can in turn help avoid overeating and the desire to snack, leading to weight loss.

How to Cook Chickpeas

Along with the incredible health benefits of chickpeas, they are very versatile and there are infinite different ways to incorporate them into meals. Start by purchasing organic, dried chickpeas. (Note: If you cannot find ‘chickpeas’ try looking for garbanzo beans. Different brands may label them by their different names.) If you opt for chickpeas in a can, in which there is no soaking necessary, be sure that the can is BPA-free.

First, it is important to start by sorting your chickpeas, removing any rocks or debris from what might be mixed into the dried chickpeas. Measure out the amount of chickpeas you need and add them to a colander. Thoroughly rinse the chickpeas and transfer them into a large bowl. Next, fill the bowl completely with water, you want the chickpeas to be completely submerged with enough extra water for them to soak up as they will double in size. Allow chickpeas to soak over night. When you are ready to cook the chickpeas, drain excess water and rinse.

Instant Pot

Instant pots are great when it comes to cooking chickpeas as well as other legumes and especially beans. To use an instant pot, add rinsed chickpeas, a few bay leaves and about a teaspoon of baking soda. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Submerge the chickpeas and cover with about an inch to an inch and half of water. Press the ‘bean’ button or set the timer to 18 minutes. (Note: Not all pressure cookers are the same. It is recommended to check your manual for more precise cooking times.) Over cooking them will cause them to be too mushy.

Crock-Pot / Slow Cooker

If you are using a crock-pot, follow all the same as above. Add soaked chickpeas, baking soda and bay leaves to the pot. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Cover the chickpeas with several inches of water. Cook on high for 2-3 hours or until the chickpeas are tender but not too soft or mushy.

Stovetop

To cook chickpeas on the stove, take soaked chickpeas, a teaspoon of baking soda and a few bay leaves and add them to a large pot. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Submerge the chickpeas in water with enough to go several inches above them. On high heat, bring the water to a boil. Once it is boiling reduce heat and allow to simmer for about an hour to an hour and a half. Check on the chickpeas to ensure they do not run out of water. When the chickpeas are tender but not too soft, remove from heat.

If at any point, your chickpeas turn out too mushy, no worries! Use them to make easy, oil-free hummus! Find the recipe here.

Recipes with Chickpeas

What are some of your favorite things to do with chickpeas? What do you think about the incredible health benefits of chickpeas? Let us know in the comments below.

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Cassia vs Ceylon Cinnamon & Why it Matters Which One You Use

January 11, 2019

Cinnamon, one of the oldest and most popular spices in the world. Made from the dried inner bark of different types of trees, cinnamon offers many different health benefits. However, in order to take advantage of these health benefits, you need to make sure you know what type of cinnamon you are using and why it matters.

The Two Main Types of Cinnamon

What most people don’t know is that there are multiple types of cinnamon and it is important to use the right kind. The two main types are called Cassia and Ceylon.

The most commonly found cinnamon on store shelves is Cassia cinnamon, which may also be referred to as Chinese cinnamon. The reason this cinnamon is easily found throughout stores is that it is cheaper to manufacture and produce. Therefore, companies typically use Cassia without consumers realizing there is a difference. Chances are, the cinnamon is your pantry is Cassia.

When compared to other cinnamon, Cassia has a strong, intense aroma and spicier taste. It is darker and more red in color and cannot be easily broken. Cassia cinnamon stick bark is often a single thicker layer that is curled.

The other main type of cinnamon is called Ceylon cinnamon. It is deemed to be ‘real cinnamon’ and is much harder to find than Cassia. In turn, it is also a bit more expensive.

This cinnamon is lighter and more tan in color. It has a sweeter taste and less intense aroma in contrast to Cassia. Ceylon cinnamon bark is compiled of thinner, rolled layers.

Which is the Healthier Cinnamon?

When it comes to which is healthier, Ceylon is the better option. This being because Cassia contains a high concentration of a chemical called coumarin. Coumarin is a chemical found in different plants. While it can be found in Ceylon, it is in a much smaller concentration than Cassia.

When consumed in larger amounts, the coumarin in Cassia cinnamon is a toxin that can lead to serious health issues. One of which may be damage to the liver and kidneys. According to the German Federal Institute for Risk Assessment, just 1 teaspoon of Cassia cinnamon contains more coumarin than the daily recommended amount. Therefore, if you use a lot of cinnamon it is best to choose Ceylon over Cassia in order to avoid anything that could cause health problems.

Where Do You Find Ceylon Cinnamon?

When you first decide to switch to Ceylon cinnamon, it is hard to find it in stores. Always make sure to read the label as it will often tell you whether or not the cinnamon is Ceylon or Cassia.

Looking for Ceylon in stores can be a bit of a challenge as the majority of cinnamon sold in supermarkets is in fact Cassia. Personally, I have found that the best place to find cinnamon is on Amazon. I recommend this cinnamon by Naturevibe Botanicals. It’s organic Ceylon cinnamon, which is perfect to make sure you are getting the most benefits out of your cinnamon. Plus, it tastes great and lasts us for a long time.

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Health Benefits of Beans

October 25, 2018

Beans are an all around great addition to your diet because of the many health benefits that come with them. They have been apart of human’s diets for thousands of years. Nowadays beans are a staple in many dishes and for good reason. There are so many different things you can do with beans. They can be made into anything from bean burgers, to beans dips, and even bean brownies! Plus, when you buy raw, uncooked beans, they are budget friendly.

Not only are they extremely versatile, beans are nutrient dense and should be regularly a part of your diet. In fact, I try to include beans into my diet daily (if not more). They are rich in nutrients, vitamins, and minerals. The nutrition and health benefits of beans are very important, especially to those considering or who have a plant-based diet. Here are just some of the health related benefits of beans.

Reduces Risk of Heart Disease

Beans have the ability to reduce the risk of heart disease. This being because they lower your cholesterol. A high cholesterol is one of the leading factors in causing heart disease. Beans are therefore great for reducing your risks of developing and treating coronary artery disease and help to keep your heart healthy.

Source of Plant-Based Protein

The infamous and most common question anyone who is plant-based or vegan gets is something along the lines of “Where do you get protein?”. Well, beans are one of the largest sources of protein in a plant-based diet. They are high in amino acids in which link together, building protein. Getting enough protein in essential in a healthy diet.

Here are the beans containing the highest amounts of protein per cup:

Mung Beans – 49g
Kidney Beans – 43g
Pinto Beans – 41g
Black Beans – 39g
Adzuki Beans – 39g

Helps Prevent Cancer

Beans contain phytochemicals, which are naturally occurring plant chemicals that have been proven to help fight and prevent cancer cells in many different ways. They slow down the rate at which cancer cells grow, prevent and repair cell damage, and block the things we eat from becoming carcinogens, among other things. As a result, beans should be abundant is everyone’s diet in order to fight against and prevent cancer.

Source of Fiber

Beans are also a great source of fiber. Getting adequate amounts of fiber is very important. Because of the high amount of fiber in beans, you will have better digestion as well as feeling fuller longer. Feeling fuller longer helps you to lose and maintain a healthy weight.

Beans also help to control blood sugar levels as the high fiber content slows down the rate at which sugar is absorbed. This means that a diet including foods high in fiber beans is good for those with diabetes.

High in Antioxidants

Antioxidants are very important in disease prevention. They help prevent and minimize free radicals from damaging the body. Free radicals contribute to different diseases and cancer. They are formed when you are exposed to different things such as cigarette smoke, excessive exposure to the sun, fried food, pollution, and pesticides. The abundant antioxidants in beans helps to fight against these free radicals and protect your body. It is extremely important to get enough antioxidants and beans are a great source.

Tips When Cooking Beans

Soak beans the night before cooking them. This will help to remove the indigestible sugars and reduce bloating and gas after eating them. Put them into a bowl and fill it up with water well above the beans as they will soak up the water and expand. After soaking them over night, drain and rinse them.
Use an instant pot. This has been such a time saver when it comes to cooking beans. When it comes time to cook them, we just press the ‘bean’ button. We will then just let them pressure cook while preparing the rest of the meal.
Soak and cook more than needed for that meal and freeze for later. This allows for easy dinners and a back up in case you forgot to soak them the night before, with no extra work.

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Beginners Guide to a Whole Foods Plant-Based Diet

October 1, 2018

Wondering how to go plant-based? Well this guide is for you!

Transitioning to a whole food plant-based lifestyle can seem very difficult and intimidating, but it doesn’t have to be. For my family and I, we quit cold turkey, literally overnight. Of course, I would not recommend doing this if you don’t have to as it makes the process much harder. However, there are steps you can take to successfully transition and take advantage of all the benefits. Here is your guide to going plant-based.

Start Slowly

In order to transition into a WFPB diet, you have to go slow. For the majority of people, if you do not start slow, you will fail. Completely changing you diet to something that requires you to remove some of the foods that were apart of every meal can be difficult. After one week you may think it is super easy but the second week is always the hardest as you often run out of ideas of what to eat. Start slow, take your time, and make it your lifestyle NOT just a diet.

Cut Out All Processed Food

The first step towards a healthier diet is to remove all processed foods. This is an exception to transitioning slowly. You should immediately remove process foods as they are doing your body more harm than good. The majority of these food items contain chemicals, preservatives, and other harmful ingredients that are linked to certain diseases as well as causing cancer. The slow your body down, affect the way you feel, and prevent you from losing weight.

Cut Out All Sodas, Energy Drinks, and Sugar Loaded Drinks

Sure, these drinks may be labeled ‘sugar free’ or ‘zero calories’, but that in no way means that they are good for you. Much like with food, companies label these drinks like this as a ploy to get you to buy them. However, in order to make the drink sugar free or zero calories, they have to add other chemicals. These chemicals are foreign to your body, therefore it does not know how to process them. This in turn causes your body to malfunction and you metabolism to slow down.

The occasional soda never hurt anyone, but it depends on their definition of occasional. If you defined occasional as once a day, 365 days a year, it becomes not so occasional. Occasional should mean having a soda on a special occasion or once in a while. Drinking sugary sodas or energy drinks everyday increases your blood pressure and sends your heart racing due to the high levels of caffeine and sugar. If you depend on these energy drink or caffeinated beverages to help with energy levels, know that eating a whole-food, plant-based diet greatly increases your energy levels naturally. This means that you will no longer have a need for a chemical loaded energy drink.

Meatless Mondays

If you don’t consume a lot of processed foods or drinks or have cut them out, the next step would be to slowly start removing animal products from your diet. This is where meatless Mondays comes into play. Start by removing all meat and animal products from your meals on Monday. Once you feel comfortable doing this, start removing meat and other animal based products from you meals throughout the week. This allows you to find meals you like that are plant-based and it won’t come as a total shock when you completely remove it from your diet.

The first animal products that should be removed from your diet completely should be red meat and processed meats. These are the most carcinogenic and harmful to your health. Then follow that with going completely vegetarian, and then completely plant-based. Putting in some effort by just going vegetarian is better than still consuming meat though you should always aim at having a diet full of nutrient dense fruit, vegetables, grains, beans, legumes and nuts.

Don’t Be Afraid to Try New Things

This type of lifestyle is new to very many people. Most aren’t even aware of the things they are putting into their bodies or feeding their children. You cannot be afraid to try new things when it comes to your health. Going plant-based brings about many new foods and recipes that you may have never tried before. It isn’t until you try these different things, (like quinoa, nutritional yeast, and tahini, to name a few), that you find some of the most delicious and nutrient dense dishes.

Get Creative

Along with trying news things, going plant-based means that you are going to have to get creative. More than likely you can still make your favorite dishes, though you are just going to have to get creative and find what works best. Some of our favorite meals that we have created since going plant-based, have been something we thought of and then figured out how to make.

Stay Positive!

You cannot go into this with a negative outlook. If you truly care about and want to improve your health, you will have to work for it. It may not always be easy and you will get frustrated, but you have to stay positive. Knowing that you are fueling your body, preventing diseases, and doing good for yourself is so worth it. Before you know it, it will become our lifestyle and it will no longer be difficult figuring out what to eat. You will feel rewarded seeing the results and thriving. Remember, you eat to live, don’t live to eat.

If you have any questions don’t be afraid to reach out! I hope to help you on your health journey and will be more than happy to answer any questions.

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nutrition

What are the health benefits of chickpeas?

1. Source of Plant-Based Protein

2. Lowers the Risk of Cancer

Recipes with Chickpeas

3. Full of Essential Vitamins and Minerals

4. Lowers the Risk of Coronary Heart Disease

5. Promotes Weight Loss

How to Cook Chickpeas

Instant Pot

Crock-Pot / Slow Cooker

Stovetop

Recipes with Chickpeas

The Two Main Types of Cinnamon

Which is the Healthier Cinnamon?

Where Do You Find Ceylon Cinnamon?

Reduces Risk of Heart Disease

Source of Plant-Based Protein

Helps Prevent Cancer

Source of Fiber

High in Antioxidants

Tips When Cooking Beans

Start Slowly

Cut Out All Processed Food

Cut Out All Sodas, Energy Drinks, and Sugar Loaded Drinks

Meatless Mondays

Don’t Be Afraid to Try New Things

Get Creative

Stay Positive!

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