Boost Health with Chickpeas: A Superfood for Seniors

Chickpeas, also frequently, known as garbanzo beans have many health benefits. Basically in the U.S, they are the same. I'll write my recipe at the end, that I make once a week, but gives me good nutrition for three or four days. But let's look at their value first!

Chickpeas are healthy legumesPhoto byR.Gerner/Canva

Chickpeas are an excellent plant-based source of protein, making them a great option for vegetarians and vegans. Although I'm not a true vegetarian, I do rely on a lot of plant base foods for my protein. I do eat fish however.

They are high in dietary fiber, which aids digestion, helps maintain healthy blood sugar levels, and supports heart health. Chickpeas are a good source of vitamins and minerals, including folate, iron, magnesium, phosphorus, and vitamin B6.

The high fiber content in chickpeas promotes regular bowel movements and prevents constipation. Very important for us seniors. It also feeds beneficial gut bacteria, which can improve overall gut health. Additionally, chickpeas are low in calories but high in protein and fiber, which can help you feel fuller for longer. This feeling can reduce overall calorie intake, aiding in weight management.

Hummus is made from chickpeas.Photo byR.Gerner/Canva

The fiber, potassium, and magnesium in chickpeas contribute to heart health by helping to lower blood pressure, reduce cholesterol levels, and improve overall cardiovascular function. The low glycemic index of chickpeas means they release glucose slowly into the bloodstream, which helps to stabilize blood sugar levels. This is beneficial for people with diabetes or those looking to manage their blood sugar.

Chickpeas contain essential minerals like calcium, magnesium, and phosphorus, which are important for maintaining healthy bones. again, important for us seniors, we don't want broken hips! They also contain antioxidants like polyphenols and vitamins that help fight inflammation and protect cells from oxidative stress, potentially reducing the risk of chronic diseases.

Can be used many ways.Photo byR.Gerner/Canva

Some studies suggest that the fiber, antioxidants, and other nutrients in chickpeas may help lower the risk of developing certain types of cancer, particularly colorectal cancer, important to know.

The B vitamins, particularly folate, along with choline in chickpeas, are important for brain function and mental health. They play a role in neurotransmitter regulation and cognitive function. As far as the nutrients in chickpeas, such as zinc and vitamins, can contribute to healthier skin by promoting cell repair and reducing inflammation.

Incorporating chickpeas into your diet, whether in salads, soups, or as a snack, can significantly boost your overall health.

There is also chickpeas flour if needed, as its gluten free.Photo byR.Gerner/Canva

My favorite way to eat chickpeas is to mash them up, ( I use two cans, but rinse well first, as they may have salt) add cut up carrots, some onion, celery, mini sweet peppers, and spices, such as some salt, pepper, garlic, onion powder, and paprika. I add some mayo and a couple of tablespoons of spicy mustard, blend it well and let it sit overnight in refrig, to let the flavors meld together. I like to spread globs of it in a soft tortilla and eat as a wrap. Simple, delicious and it gives me a good couple of easy and satisfying lunches. Experiment and add whatever you like. Give it a try and improve your health in a simple way.

Resource: My recipe.

ttps://www.healthline.com/nutrition/chickpeas-vs-garbanzo-beans

Medically reviewed by I. Fernando, MS, RDN, CDCES — Written by A. Knott, MS, RD 6/14, 2022