Health BENEFITS of Garbanzo Beans:
High in Molybdenum
- helps the body break down proteins
- supports proper sulfur metabolism
- plays a key role in detoxification
(see full list here)
High in Manganese
- helps the body absorb calcium
- important for strong bones and joints
- supports antioxidant enzymes that fight free radicals
(see full list here)
High in Vitamin B9 (Folate)
- helps the body convert food into energy
- supports a healthy nervous system
- assists in producing oxygen-carrying red blood cells
(see full list here)
High in Iron
- necessary for producing hemoglobin in red blood cells
- helps store and transport oxygen throughout the body
- assists white blood cells in fighting bacteria
(see full list here)
High in Fiber
- feeds and strengthens the healthy bacteria in the gut
- aids in reducing heart disease and diabetes
- helps strengthen the immune system and lowers the risk of obesity
Good Amounts of:
MACRONUTRIENT PERCENTAGE OF CALORIES
(1/2 cup, cooked = approximately 135 calories)
MACRONUTRIENT BREAKDOWN
(grams per 1/2 cup, cooked)
22.5g
Carbohydrates
7.3g
Protein
2.1g
Fat
FIBER & NATURAL SUGAR
(grams per 1/2 cup, cooked)
6.2g
Fiber
3.9g
Natural Sugar
NET CARBS
(grams per)
16.3g
Carbohydrates – Fiber = Net Carbs
*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.
*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)
Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.