- Hi, I'm Tracy Lockwood Beckerman.
I'm a registered dietitian in New York City,
and it's my job to help you figure out what to eat and why.
Chickpeas are a fun and versatile legume
that can be found in a ton
of different dishes from around the world,
and increasingly in lots of healthy, packaged foods.
Today, we're going to unpack their health benefits.
I'll go over how to cook them,
how to eat them, and why they're so great.
You're not gonna wanna hummus this one.
Chickpeas, also known as garbanzo beans,
are part of the legume family.
They have been associated with a ton of health beanefits
like supporting weight management, aiding in digestion,
and reducing the risk of diabetes and heart disease.
They are also high in protein and can serve
as a star player in a vegetarian or vegan diet.
Chickpeas also help control blood sugar,
as they are a low glycemic index food.
That means that the combo of fiber and protein,
help slow carb absorption,
and maintain healthy blood sugar levels.
And as you know, because we talk about it
on the show all the time,
the high fiber content also supports a healthy heart,
and my heart loves that.
Although getting protein from plants can be a bit tricky
at times, chickpeas don't disappoint.
They are great sources of plant-based protein
with a 1/2 a cup serving, equaling seven grams of protein
plus five grams of fiber.
That chicpleases me to hear.
Now here are a few of the most exciting vitamins
and minerals in chickpeas
that will keep you garbanzo, go, go, going.
Selenium helps liver enzymes function properly
and detoxifies some cancer-causing compounds in the body.
Folate is a B vitamin that is necessary to make red
and white blood cells, convert carbs into energy,
and produce DNA and RNA.
Iron is a vital mineral found in every cell of the body.
It's known to keep your immune system high,
your energy levels up, and so much more.
Phosphorus works with calcium
to keep your bones healthy and strong AF.
It also helps keep your energy levels high
throughout the day.
Copper is a low-key essential mineral
that helps iron absorption.
Copper also plays a role in healthy circulation
and a top-notch nervous system.
And lastly, manganese, not to be confused with magnesium,
helps to boost antioxidants and even has its hand
in blood sugar regulation.
My favorite chickpea dish is blending those suckers together
with a ton of herbs like parsley and chives,
minced garlic, a handful of spinach, and salt and pepper.
A swirled hummus delight.
Chick please, when I say chickpeas are versatile, I mean it.
Chickpeas not only have everything,
but you can find them everywhere.
Chickpea snacks like Biena, The Good Bean, or Saffron Road
are great to have on the go.
They will actually keep you satisfied,
thanks to the fiber and protein
that your typical subpar vending machine snack might lack.
There are also chickpea puffs like Hippeas and Chickpeatos.
These puffs are the perfect way
to spice up your snack life.
There's the OG of chickpea pasta, Banza.
Pasta, a crowd fave,
just got a whole lot more filling and much healthier.
Made with chickpeas, this gluten-free pasta
is just as satisfying as regular pasta if not more.
Okay, hear me out.
There's also dessert hummus.
It's very new on the market
and is made from chickpeas, water, coconut milk,
sugar, vanilla extract, ground cinnamon, and sea salt.
Don't knock it 'til you try it.
But remember, it's still a high sugar option,
so moderation is key.
Sir Kensington's has decided
that no aquafaba should be left behind.
So they use it to make vegan mayo, talk about sustainable.
Thank you for joining me
on this episode of "You Versus Food."
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