Bought an exercise bike

Hey, there!  Craigslist had an exercise bike in new condition just up the road that came to my house this week.  Thank you!

We're wanting to set up the recumbent bike with a laptop platform so that emails, video searches, watching T.V. and the like can be done while in motion.  I saw that the inventor of voice mail had his 'desk' set up that way.  He could bicycle while watching several screens and accessing the keyboard.

Cool!

I miss Cheetos

The purpose is not to keep from unhealthy foods, just to learn what else I might like.

I miss M'n'M's.  I might have to get some soon.  It's a grocery store drive away, so not very accessible.  We had regular spaghetti last night and it went over well.  No veggies on the side, no fiber.  Hot food, though, is a good thing.

I stopped logging in on the MyFitnessPal because it was causing me to be singularly focused on calories and I found I was overeating after a few days.  What we give attention to also increases its draw to us.  I needed to step away.  Thankfully there are other things to focus on.  I'm disappointed that learning to eat anything not normal is a frustrating process.   Ackk!

1 to 1 ratio fiber to fat

I like best a 1:1 ratio, not a 1:1/2 ratio.  The bread from Paneras at 1:1 tastes better than the bread from the store which has 1:1/2.  It's also more fresh, probably.

I've discovered that foods with fiber have up to a 1:5 ratio.  In getting good foods to taste good, there can be a lot of fat in the recipe/manufacturer's product.

Favorite snack: Jalepeno quesadilla

I didn't know that by buying different kinds of products I could lower the fat content.  I thought cheese was cheese.  Anyway, the Weight Watchers Jalepeno mozzarella sticks have 2.5 g fat, to go with Giant's whole wheat tortillas, at 3.5 g fat and 5 g fiber, so together they are 6 g fat and 5 g fiber.
I don't heat it up, because I'm usually doing something else at the time.  I pull apart the cheese stick a couple of times and roll it up.

Vietnamese Curry

We went out to a Vietnamese restaurant for the first time and it was fabulous.  

Their curry dish was the best I have ever eaten.  I would hop back in the car and go tomorrow for that dish.  Instead I bought three kinds of curry mixes at Asian grocery store nearby.  I don't know which will taste like the restaurant dish, but oh, it was good.

I noticed an older man in line who only bought two things:  a large frozen fish (about 20 inches long) and four packages of bouillon.  The guy at the restaurant was encouraging us to eat the broth (he was the owner.)  I have heard that snacking all day on vegetable broth is an effective way to loose weight.  It tastes good and keeps your tummy feeling full.  

That would require me cooking more, with a bit of skill.  Hmm...we'll see.  I bought frozen fish, ready to cook in a fry pan.  I'd like to make a fish soup that my family likes.  

Learning to eat fiber-rich foods I like

Mission accomplished:  I am learning to eat foods that have fiber that are good for me.

Breakfast:

Miche whole wheat bread from Panera's, almond nut butter from Target, banana slices and 1% milk.

Also mission accomplished:  I found dates at the grocery store.  I had been looking for several trips now, but couldn't find them.

On the days that I'm not working on this, I'm both eating the new good-for-me foods and (less) of the old, regular (low-fiber) foods.  Bottom line:  the new foods are efficient but I can't eat them like candy AND eat everything else.  I'm not hungry but even when I'm not hungry, sometimes I'm still eating, especially favorites and old-time foods.  Still haven't moved the snacks out of the downstairs living room.

Smaller waistline

My clothes are fitting a little different and the proportions are shifting favorably.  Yet I gained 1 1/2 pounds in the last two weeks.

I realize that sitting in front of the T.V. in the evening is a cue for me - "eat anything."  While it is O.K. to completely take a break and splurge, maybe I need to store all the treats away from the living room.  Make it more intentional and less quantity.  I do like treats.

We are eating more fiber.  Success was finding a dinner that has fiber:  beef stroganoff on spinach leaves and East Indian bread naan (bought as a seasonal item at Aldi's.)  The stroganoff had little cream sauce, moderate Parmesan cheese and mushrooms, cooked with the meat instead of sauted earlier in butter.

I ate two Flat-out flatbread quesadilla yesterday with hummus and 1 oz cheese.  Very filling.  The flatbread came from Target and has 9 g of fiber each, so a total of 18 plus 1.5 for the hummus.  19.5 g of fiber for lunch!  Oh, yeah!

Also discovering that being behind, hurried, tired is not when I am likely to tackle eating well.

Also learning from Dr. Oz that the types of fiber can cause stomach upset:  too much insoluble or too much soluble.  One comes from grains and the other produce, I think.

Solution was to eat an apple with the quesadillas yesterday and added a mini yogurt.  I love the feeling of being full.  Some of these high-fiber meals/foods I have been trying definitely fill my tummy.

I could eat this all day

Whoa - this is fantastic!

Literally, I just heated up a second bag it was so good!

OK - Green Giant Steamers Brown Rise Risotto with carrots, Peas, Onion and Kale in a Parmesan Asiago sauce

the ratios are some of the best I've seen, especially for something that others would also like:  4 g fiber to 4.5 g fat.  It smells good before it finished cooking, it tastes great.  300 calories, which doesn't tank my 1600 recommended daily number.  

Fridge food storage and defrosting bagels

One interesting thing:  my refrigerated food storage plan is not working.  The fresh produce takes more space than boxes on a shelf or pasta or canned veggies.  I have had to throw away spoiled fresh food because it also is more sensitive and goes bad before my to-do list gets done.  Imagine that.

Solution:  mason jars in pint and a half size with wide mouth storage, found at Target.  The contents are easily seen and I will be able to store many of them on a fridge shelf.  Freezing one person servings probably will work also - when frozen it is the right shape to be reheated in a bowl in the microwave.

I need storage for cauliflower florets, leftovers, and watermelon.  Perhaps in these containers I can grab them easily and do the prep work ahead of time when there isn't much time to put into a meal.  My goal now is to find five minute meals - it has to fit into life.  Maybe freezing things ahead of time will make it easier to grab.

How to defrost a bagel:  put on top of toaster and turn over a few times.  Then slice and toast normally.  It does taste good.

On the quick

Off the wagon...
Busy...
relying on oatmeal/walnuts/craisins/raisins for breakfast
lunch:  heated-up orange chicken over baby spinach with black rice
dinner fried chicken, one biscuit, cole slaw and rice with beans, mashed potatoes

At Target:  Amy's burritos, enchiladas, and steam-in-the-bag veggie mixes (all frozen) for quick lunches.

Yea!

23 g of fiber yesterday and I didn't think it was going to be a high number!

Yesterday was really crazy and there wasn't much time.  Running out of the house I grabbed a handful of sweetened shredded wheats in the afternoon and had part of an oatmeal/raisin Clif bar until dinner.  Chick-Fil A was a treat for dinner and I didn't order anything strange.

23!

Yea.

I'm using a new app that tracks food consumption.  It's branded by UnderArmour, free, and called My Fitness Pal.  It is very easy, although technology and I are not fast friends.

I've also learned that my goal for fat grams was way too low.  50 g is probably a good target;  I previously thought 25 g.  The app showed me how it all works together with calories, which I am not tracking.

Off to the races!

Not tired anymore

I wonder if yogurt comes with fiber.  Or, if grinding up seeds could be added to yogurt.

Today, being a Tuesday after a holiday Monday, I've had 1 1/3 T flaxseeds (= 4 g fiber) for breakfast and yogurt on the side.

For the time being, I'm sprinkling them on top of my yogurt.

Side note:  I'm not tired anymore.  I have been tired at 8:30 p.m. for a good year now, if not longer and all of a sudden I'm not tired, even at 9:30.  What is going on?  I don't know.

Flossing

I don't know what I used to eat.  My gums are so sore from eating crunchy, real fiber food and the subsequent flossing.  Pizza, I guess.

Healing properties of black rice

0 ReviewsWrite review

THE SUN, HUMAN & FOOD: A self-treatment and practice with natural food

 By T.H. Yellowdawn

 

This book certainly writes above my head.  His suggestion is to soak rice for four hours before cooking.  He also thinks that fermented foods is best for people's health.

 

     https://play.google.com/store/books/details?id=c-Tnhq2d9qoC&rdid=book-c-Tnhq2d9qoC&rdot=1&source=gbs_vpt_read&pcampaignid=books_booksearch_viewport 

I ate something new and my stomach is rumbly again.  It was black rice, which has 3 g fiber vs 1 g fiber for white rice.  I wonder if it has enzymes also.  

This book, is worth money:  

0 ReviewsWrite review

Pigments in Fruits and Vegetables: Genomics and Dietetics

 edited by Chunxian Chen

 

Read p. 265 - it talks about black rice being as effective as medicine for treating heart disease, and many other things.  

 

But, like we're finding out, a change in diet takes a while.

 

Chicken salad for lunch

Yesterday was a low-energy day, but I tried something new for lunch.  Chicken salad with garbanzo beans.

• 1 can chicken, drained (12.5 oz)
• 1 T mayonnaise
• 2 c garbanzo beans (cooked)

I usually like the chicken and mayonnaise by itself to make into sandwiches.  Adding the beans added  24 g of fiber and 8 g fat.  Hellman's mayonnaise added 11 g fat, the chicken, 7 g fat for the can.

Well, no wonder I liked it:  it has more fat than I realized.

I ate 3/4 of the recipe with saltine crackers.  It filled me up and tasted great.  I used less mayo than I normally would have.  Total:  18 g fiber, 19.5 fat.  Higher protein than most meals, a total of 50 g.

Well. by comparison a frozen burrito is 10 g of fat for one burrito.  At least there was the 18 g of fiber and I was full past dinnertime.  I'll take that.

Success!

Whole wheat bagel

So there is an effect on my insides.  I jumped back to minimal-fiber foods for part of the weekend so that it would settle down.

The goal is to identify fiber-rich foods that I like and am being successful in that.

I really liked the Panera's whole wheat bagel that I had in the freezer.  Lay the frozen unsliced bagel on top of the toaster while pushing the toaster button down.  Flip it over a few times until the bread softens enough to cut.  Then toast like normal.

I've never liked it much before, but that was because given the choice of cinnamon crunch bagels, who would want whole wheat?

Now that it's the only bagel I have in the house and it's fresh, it's not so bad.

I really am surprised by how not-hungry I am.

This looks good for Thanksgiving

No-Bake Apple Walnut Tart

This apple tart is a Reader favorite. The healthy date and nut crust allows you to indulge in a delicious healthy dessert without compromising flavor. And one serving of this tart provides an excellent source of those hard-to-find, healthy-promoting omega-3 fatty acids. Enjoy!

Prep and Cook Time: 30 minutes, chilling time: about 1 hour Ingredients: Crust 2-1/2 cups walnuts 1-1/2 cups dates (Medjool dates work well) sea salt to taste Filling 3 green apples, such as Granny Smith, sliced juice of 1 lemon in 2 cups water 1/4 tsp cinnamon 1/2 tsp allspice 1/8 tsp ground clove 2 TBS honey 1/2 cup apple juice 1/4 cup raisins

Directions:

1. Combine walnuts and dates in food processor. Make sure you remove pits if dates have them and cut off end where stem was. Process until well mixed and ground, but not smooth (about 40 seconds). It should be a coarse texture when done. Press evenly into a 9-inch tart pan. Set in refrigerator while making the filling.
2. Slice apples by cutting into quarters. Cut out core and slice crosswise in 1/4 inch thick slices. Put into lemon water while you finish cutting apples. Drain well in colander when done.
3. Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat.
4. Remove apples with a slotted spoon from hot pan to a bowl and cool completely.
5. Reduce liquid to about half the volume and then cool.
6. Spread apples evenly over crust. Brush apple-juice syrup over apples. The tart can be served right away or it will keep in refrigerator until needed. Keep tart covered in refrigerator so it doesn't pick up moisture. Top with a little vanilla yogurt if desired.

Serves 8 

Nutritional Profile

Apple Walnut Tart
1.00 serving
(133.55 grams)

Calories: 333

NutrientDRI/DV

 omega-3 fats118%

 copper64%

 manganese59%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which No-Bake Apple Walnut Tart is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Apple Walnut Tart 1.00 serving 133.55 grams Calories: 333
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
omega-3 fats	2.84 g	118	6.4	excellent
copper	0.58 mg	64	3.5	very good
manganese	1.18 mg	59	3.2	very good

World's Healthiest Foods Rating	Rule
excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for No-Bake Apple Walnut Tart

http://www.whfoods.com/genpage.php?tname=recipe&dbid=67

Lots of recipes to choose from

See

     http://www.whfoods.com/recipestoc.php?#recipes

Carrot Raisin Salad

I would like to make this dressing - see if it tastes good.

Super Carrot Raisin Salad

This is a great Healthiest Way of Eating recipe that you can enjoy for lunch, dinner, or snack. And it's loaded with health-promoting vitamin A—in fact one serving provides 133% of your Daily Value for this important nutrient!

Prep and Cook Time: 15 minutes Ingredients: 2-3 medium carrots (2 cups peeled and shredded) 1/2 cup raisins 1/2 cup chopped fresh or canned pineapple 1 TBS chopped cilantro Dressing 2 TBS canned coconut milk 1/4 tsp turmeric 1/2 TBS honey 1 tsp orange zest 1 TBS fresh lemon juice 1 TBS extra virgin olive oil salt and white pepper to taste

Directions:

1. Blend all dressing ingredients together in blender adding olive oil a little at a time at end.
2. Shred carrots in food processor or use a hand grater, which will take a little more time. Depending on how big they are, it will take about 2 or 3 carrots.
3. Mix carrots with raisins and pineapple, and toss with desired amount of dressing. Stir in chopped cilantro.

Serves 4 

Nutritional Profile

Super Carrot Raisin Salad
1.00 serving
(115.41 grams)

Calories: 145

NutrientDRI/DV

 vitamin A74%

 copper14%

http://www.whfoods.com/genpage.php?tname=recipe&dbid=164

Salmon with dill, tomato and cucumber

We like salmon patties.  This is a little different.  I would feel O.K. making a sour cream based sauce with the dill to go with all the new flavorings of lemon and dijon mustard and serving it with sliced tomato and onions and whole wheat buns on the side.

The challenge for me is taking ingredients we already have on hand and serving it up a little differently.  I usually have all of these ingredients except the cucumber.

Salmon, Cucumber, Dill Salad

Salmon, especially Chinook (king) salmon, is a great way to add more of those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating. Enjoy!

Prep and Cook Time: 20 minutes Ingredients: 11/2 lbs salmon filet, cut into 4 pieces, skin and bones removed 1 TBS Dijon mustard 1/2 TBS honey 1 large cucumber, peeled (if not organic), cut in half lengthwise, seeds scooped out, diced in ½ inch cubes 1 large ripe fresh tomato, diced 1 medium ripe, but firm avocado, diced in 1/2-inch cubes 2 TBS chopped fresh chives (or 2/3 tsp dried chives) 3 medium cloves garlic, pressed 11/2 TBS chopped fresh dill (or 11/2 tsp dried dill weed) 1 + 2 TBS fresh lemon juice 1 TBS extra virgin olive oil salt and cracked black pepper to taste

Directions:

1. Press garlic and let sit for 5 minutest to bring out its health-promoting properties.
2. Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
3. Rub salmon with 1 TBS fresh lemon juice, salt, and pepper.
4. While pan is heating, mix together cucumber, tomato, avocado, chives, garlic, and dill in a bowl and set aside.
5. Whisk together 2 TBS lemon juice, olive oil, salt and pepper in a separate bowl. Toss with cucumber mix when ready to serve.
6. Place salmon on hot pan and cook for about 7 minutes, depending upon thickness. Combine honey and mustard and coat salmon during last 2 minutes of cooking.
7. Divide cucumber mixture between 4 plates and serve with salmon.

Serves 4 

Nutritional Profile

Salmon, Cucumber, Dill Salad
1.00 serving
(370.54 grams)

Calories: 444

NutrientDRI/DV

 vitamin B12212%

 vitamin D123%

 selenium114%

 omega-3 fats103%

 vitamin B386%

 protein75%

 phosphorus74%

 vitamin B645%

 vitamin C42%

 magnesium42%

 biotin35%

 potassium34%

 vitamin A32%

 pantothenic acid28%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Salmon, Cucumber, Dill Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Salmon, Cucumber, Dill Salad 1.00 serving 370.54 grams Calories: 444
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin B12	5.09 mcg	212	8.6	excellent
vitamin D	493.29 IU	123	5.0	excellent
selenium	62.62 mcg	114	4.6	excellent
omega-3 fats	2.48 g	103	4.2	excellent
vitamin B3	13.74 mg	86	3.5	excellent
protein	37.27 g	75	3.0	very good
phosphorus	516.22 mg	74	3.0	very good
vitamin B6	0.76 mg	45	1.8	good
magnesium	168.61 mg	42	1.7	good
vitamin C	31.22 mg	42	1.7	good
biotin	10.36 mcg	35	1.4	good
potassium	1181.27 mg	34	1.4	good
vitamin A	287.23 mcg RAE	32	1.3	good
pantothenic acid	1.42 mg	28	1.2	good

World's Healthiest Foods Rating	Rule
excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Salmon, Cucumber, Dill Salad

http://www.whfoods.com/genpage.php?tname=recipe&dbid=130

New recipe: Huevos Rancheros

10-Minute Huevos Rancheros

Huevos rancheros don't have to take a long time to prepare. Try this easy-to-prepare version for a breakfast treat you can make on a work day!

Prep and Cook Time: 15 minutes Ingredients: 2 omega-3-rich eggs 1/2 can black beans, drained and mashed 1 TBS extra virgin olive oil 1 tsp lemon juice sea salt and pepper, to taste 1/4 avocado, sliced salsa from a jar, to taste 3 TBS grated low-fat cheddar cheese chopped cilantro, to taste Optional: cayenne pepper

Directions:

1. Poach eggs
2. Heat beans in a skillet while eggs are cooking
3. Remove beans from heat and mix in olive oil, lemon juice, salt and pepper Add a pinch of cayenne for spicy beans
4. Place beans on plate, top with poached eggs, avocado, salsa, cheese and cilantro

Seves 1 

Nutritional Profile

Huevos Rancheros
1.00 serving
(434.06 grams)

Calories: 591

NutrientDRI/DV

 selenium63%

 vitamin B1261%

 protein59%

 biotin52%

 phosphorus43%

 vitamin B243%

 iodine41%

 molybdenum40%

 fiber39%

 pantothenic acid31%

 calcium28%

 vitamin A27%

 iron25%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 10-Minute Huevos Rancheros is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Huevos Rancheros 1.00 serving 434.06 grams Calories: 591
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
selenium	34.57 mcg	63	1.9	very good
vitamin B12	1.46 mcg	61	1.9	very good
protein	29.29 g	59	1.8	very good
biotin	15.64 mcg	52	1.6	very good
vitamin B2	0.56 mg	43	1.3	good
phosphorus	299.92 mg	43	1.3	good
iodine	61.16 mcg	41	1.2	good
molybdenum	17.97 mcg	40	1.2	good
fiber	9.79 g	39	1.2	good
pantothenic acid	1.54 mg	31	0.9	good
calcium	280.06 mg	28	0.9	good
vitamin A	245.67 mcg RAE	27	0.8	good

World's Healthiest Foods Rating	Rule
excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 10-Minute Huevos Rancheros

http://www.whfoods.com/genpage.php?tname=recipe&dbid=297

Thanks for listening

It is easier for me to try something new in community.  Ups and downs, new information, zigs and zags.

Thanks.

Health on the upward trend

I had coffee, cinnamon toast and garbanzo beans with hot sauce this morning.  While those things don't go together, they do, under the umbrella of eating more fiber.

I wish I could make foods all go together and be attractive.  But first, I want my tummy to be happy and my health to be on the upward trend.

Garbanzo beans:  one cup is 12.5 g of fiber.  So, plus the toast is 15.5 g of fiber for breakfast.  I like garbanzo beans with Frank's Hot Sauce, the same hot sauce I like on buffalo wings.

The following I did not know.  It is from a non-profit, discusses the nutritional content, trace minerals and offers a cookbook.

Garbanzo beans (chickpeas)

What's New and Beneficial about Garbanzo Beans

• There's now direct evidence about garbanzo beans and appetite! Participants in a recent study reported more satisfaction with their diet when garbanzo beans were included, and they consumed fewer processed food snacks during test weeks in the study when garbanzo beans were consumed. They also consumed less food overall when the diet was supplemented with garbanzo beans.
• Garbanzo beans (like most legumes) have long been valued for their fiber content. Two cups provide the entire Daily Value! But the research news on garbanzos and fiber has recently taken us one step further by suggesting that the fiber benefits of garbanzo beans may go beyond the fiber benefits of other foods. In a recent study, two groups of participants received about 28 grams of fiber per day. But the two groups were very different in terms of their food sources for fiber. One group received dietary fiber primarily from garbanzo beans. The other group obtained dietary fiber from entirely different sources. The garbanzo bean group had better blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol, and triglycerides.
• In some parts of the world (for example, parts of India), garbanzo beans are eaten daily in large amounts and on a year-round basis. But a recent study has shown that we can obtain health benefits from garbanzo beans even when we eat much smaller amounts over a much shorter period of time. In this study, it took only one week of garbanzo bean consumption to improve participants' control of blood sugar and insulin secretion. Equally important, only one-third cup of the beans per day was needed to provide these blood-sugar related health benefits.
• Garbanzos are a food you definitely want to keep on your "digestive support" list—especially if you are focusing on the colon. Between 65-75% of the fiber found in garbanzo beans is insoluble fiber, and this type of fiber remains undigested all the way down to the final segment of your large intestine (colon). Recent studies have shown that garbanzo bean fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids (SCFAs), including acetic, propionic, and butyric acid. These SCFAs provide fuel to the cells that line your intestinal wall. By supporting the energy needs of our intestinal cells, the SCFAs made from garbanzo fibers can help lower your risk of colon problems, including your risk of colon cancer.
• Most garbanzo beans found in the grocery (especially canned garbanzos) are cream-colored and relatively round. This type of garbanzo bean is called the "kabuli-type." Worldwide, there's a far more common type of garbanzo bean called the "desi-type." This second type of garbanzo bean is about half the size of cream-colored type we're accustomed to seeing in the grocery, and it's more irregular in shape. The color is also different—varying from light tan to black. Researchers have recently determined that many of the antioxidants present in garbanzo beans are especially concentrated in the outer seed coat that gives the beans their distinctive color. Darker-colored "desi-type" garbanzo beans appear to have thicker seed coats and greater concentrations of antioxidants than the larger and more regularly shaped cream-colored garbanzos that are regularly found at salad bars and in canned products. Of course, it is important to remember that antioxidants can be found in both types of garbanzo beans and you'll get great health benefits from both types. But if you have previously shied away from darker-colored or irregularly-shaped garbanzo beans, we want to encourage you to reconsider and to enjoy all types of garbanzo beans, including the darker-colored and irregularly-shaped ones.

WHFoods Recommendation

Many public health organizations—including the American Diabetes Association, the American Heart Association, and the American Cancer Society—recommend legumes as a key food group for preventing disease and optimizing health. The 2005 Dietary Guidelines for Americans developed by the U.S. Department of Health and Human Services (USDHHS) and the U.S. Department of Agriculture (USDA) recommends 3 cups of legumes per week (based on a daily intake of approximately 2,000 calories). Because 1 serving of legumes was defined as 1/2 cup (cooked), the Dietary Guidelines for Americans come very close to this as they recommend of 1/2 cup of cooked legumes on a daily basis. Based on our own research review, we believe that 3 cups of legumes per week is a very reasonable goal for support of good health. However, we also believe that optimal health benefits from legumes may require consumption of legumes in greater amounts. This recommendation for greater amounts is based upon studies in which legumes have been consumed at least 4 days per week and in amounts falling into a 1-2 cup range per day. These studies suggest a higher optimal health benefit level than the 2005 Dietary Guidelines: instead of 3 cups of weekly legumes, 4-8 cups would become the goal range. Remember that any amount of legumes is going to make a helpful addition to your diet. And whatever weekly level of legumes you decide to target, we definitely recommend inclusion of garbanzo beans among your legume choices.
You will find that many of our recipes containing beans gives you the choice between using home cooked beans and canned beans. If you are in a hurry canned beans can be a healthy option. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value between canned garbanzo beans and those you cook yourself. However there may be some concern over the BPA content of canned products. To find out if the cans of your favorite canned beans are lined with BPA, you will need to contact the manufacturer. Your best bet to avoid BPA is to factor in a little more time to your meal preparation process and prepare beans yourself. See Healthiest Way of Cooking Garbanzo Beans below.

Garbanzo Beans, cooked
1.00 cup
(164.00 grams)

Calories: 269
GI: low

NutrientDRI/DV

 molybdenum273%

 manganese85%

 folate71%

 copper64%

 fiber50%

 phosphorus39%

 protein29%

 iron26%

 zinc23%

This chart graphically details the %DV that a serving of Garbanzo beans (chickpeas) provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Garbanzo beans (chickpeas) can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Garbanzo beans (chickpeas), featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Health Benefits

Digestive Tract Support

Even though legumes are known for their fiber, most people do not know how helpful the fiber in garbanzo beans can actually be for supporting digestive tract function. First is the issue of amount. Garbanzos contain about 12.5 grams of fiber per cup. That's 50% of the Daily Value (DV)! In addition to this plentiful amount, at least two-thirds of the fiber in garbanzos is insoluble. This insoluble fiber typically passes all the way through our digestive tract unchanged, until it reaches the last part of our large intestine (the colon). Bacteria in our colon can break down the garbanzos' insoluble fiber into short chain fatty acids (SCFAs) including acetic acid, propionic acid, and butyric acid. These SCFAs can be absorbed by the cells that line our colon wall and can be used by these cells for energy. In fact, butyric acid is the preferred source of energy for the cells lining our colon. With the extra amounts of energy provided by SCFAs from the insoluble fiber in garbanzos, our colon cells can stay optimally active and healthy. Healthier colon cell function means lower risk for us of colon problems, including lower risk of colon cancer.

Unique Supply of Antioxidants

Many of our body systems are susceptible to oxidative stress and damage from reactive oxygen molecules. These systems include our cardiovascular system, our lungs, and our nervous system. Plentiful amounts of antioxidant nutrients are critical for the support of these body systems, and garbanzo beans are a remarkable food in terms of their antioxidant composition. While containing small but valuable amounts of conventional antioxidant nutrients like vitamin C, vitamin E, and beta-carotene, garbanzo beans also contain more concentrated supplies of antioxidant phytonutrients. These phytonutrients include the flavonoids quercetin, kaempferol, and myricetin (usually found in the outer layer of the beans), and the phenolic acids ferulic acid, chlorogenic acid, caffeic acid, and vanillic acid (usually found in the interior portion of the beans). Depending on the type of bean and color/thickness of the outer layer, garbanzo beans can also contain significant amounts of the anthocyanins delphinidin, cyanidin, and petunidin. The mineral manganese—a key antioxidant in the energy-producing mitochondria found inside most cells—is also provided in excellent amounts by garbanzo beans. In fact, just one cup of garbanzos can provide you with nearly 85% of the Daily Value (DV) for this key antioxidant. An increasing number of animal and human studies clearly show the ability of garbanzo beans to reduce our risk of heart disease, and we believe that an important part of this risk reduction is due to the fantastic antioxidant make-up of these legumes.

Decreased Cardiovascular Risks

While epidemiologic studies don't always single out garbanzo beans from other beans when determining their relationship to cardiovascular disease, garbanzo beans are almost always included in the list of legumes studied when heart disease is the focus of diet research. Large-scale epidemiologic studies give us a great look at potential heart benefits from garbanzo beans, and the evidence shows garbanzo beans to be outstanding in this area. As little as 3/4 cup of garbanzos per day can help lower our LDL-cholesterol, total cholesterol, and triglycerides in a one-month period of time. This cardiovascular support is likely to come from multiple aspects of garbanzo beans and their nutrient composition. About one-third of the fiber in garbanzo beans is soluble fiber, and this type of fiber is the type most closely associated with support of heart health. As mentioned earlier in this Health Benefits section, garbanzo beans also have a unique combination of antioxidants, and these antioxidants clearly provide support for our blood vessels walls and blood itself. And while garbanzo beans are not a fatty food, they do contain valuable amounts of polyunsaturated fatty acids, including alpha-linolenic acid (ALA), the body's omega-3 fatty acid from which all other omega-3 fats are made. There are about 70-80 milligrams of ALA in every cup of garbanzo beans, and there are about 2 grams of other polyunsaturated fatty acids. Risk of coronary heart disease is one of the specific types of cardiovascular risks that has been shown to be reduced by regular intake of garbanzo beans and other legumes.

Better Regulation of Blood Sugar

No food macronutrients are more valuable for blood sugar regulation than fiber and protein. These two nutrients have an amazing ability to help stabilize the flow of food through our digestive tract and prevent the breakdown of food from taking place too quickly or too slowly. When food passes through us at a healthy rate of speed, release of sugar from the food is typically better regulated. Strong vitamin and mineral composition of a food - including strong antioxidant composition - can also help stabilize its digestive impact on our blood sugar. Given these basic relationships between nutrition and blood sugar control, it's not surprising to see garbanzo beans improving blood sugar regulation in research studies. We've seen studies in which participants consumed as little as 1/2 cup of garbanzo beans per day and still witnessed better blood sugar control in as little as one week. In animal studies, garbanzo-based improvements in blood sugar regulation have partly been linked to better control of insulin output and overall insulin function. We suspect that some of these blood sugar benefits are directly related to improved digestive function. Garbanzo beans are a fantastic food for providing our digestive system with nutrient support. Even though research studies have shown blood sugar benefits with as little as 1/2 cup servings of garbanzo beans, we recommend that you consider more generous single servings of this delicious legume, in the range of up to 1 cup.

Increased Chances for Satiety and Decreased Caloric Intake

We have been excited to see recent studies showing a positive relationship between garbanzo beans and weight management. The best single study we've seen in this regard has been a study that measured food satiety. "Food satiety" is the scientific term used to describe our satisfaction with food—how full it leaves us feeling, and how effective it is in eliminating our sense of hunger and appetite. Participants in a recent study were found to consume fewer snacks and fewer overall calories when supplementing their regular diet with garbanzo beans. They were also found to report greater food satiety, with experiences of reduced appetite and greater food satisfaction. We look forward to some large-scale studies in this area, and we expect to see a clear role being carved out for garbanzo beans in terms of weight loss and weight management. Along with their unusual combination of protein and fiber and their great ability to stabilize digestion, garbanzo beans also stand out as a food that is moderate in terms of calories. At approximately 270 calories per cup, we're talking about 10-15% of daily calories. In return for this moderate calorie cost, we get 50% of the DV for fiber and 29% of the DV for protein. Those nutrient amounts are great trade-offs for anyone struggling with weight loss or weight management.

Description

Garbanzo beans (also known as chickpeas, Bengal grams, and Egyptian peas) have a delicious nutlike taste and buttery texture. They provide a concentrated source of protein that can be enjoyed year-round and are available either dried or canned. The Latin name for garbanzo beans, Cicer arietinum, means "small ram," reflecting the unique shape of this legume that somewhat resembles a ram's head.
Garbanzos have a delicious nutlike taste and a texture that is buttery, yet somewhat starchy and pasty. A very versatile legume, they are a noted ingredient in many Middle Eastern and Indian dishes such as hummus, falafels and curries.
There are two basic types of garbanzo beans. Most commonly seen at salad bars and in canned products are the "kabuli-type." These beans are cream-colored or sometimes whitish in color, fairly uniform and rounded in shape, and about twice as large as the second "desi-type." In addition to being much smaller, desi-type beans are darker (light tan to black in color) and more irregular in shape. From a botanical standpoint, the desi-type beans also have a thicker seed coat (the seed coat is the protective outermost layer of the bean). While kabuli-type beans are the ones we are accustomed to finding in U.S. salad bars and grocery stores, they actually represent only 10-20% of the garbanzo beans consumed worldwide, where the vast majority of garbanzos are desi-type beans. There are great health benefits from both types of garbanzos. However, in the case of some nutrients—including some antioxidant nutrients like quercetin, kaempferol and myricetin—desi-type beans provide more concentrated nutrient amounts since these nutrients are found in the seed coat and this seed coat is thicker in desi-type beans.

History

Garbanzo beans originated in the Middle East, the region of the world whose varied food cultures still heavily rely upon this high protein legume. The first record of garbanzo beans being consumed dates back about seven thousand years. They were first cultivated around approximately 3000 BC. Their cultivation began in the Mediterranean basin and subsequently spread to India and Ethiopia.
Garbanzo beans were grown by the ancient Egyptians, Greeks and Romans and were very popular among these cultures. During the 16th century, garbanzo beans were brought to other subtropical regions of the world by both Spanish and Portuguese explorers as well as Indians who emigrated to other countries. Today, the main commercial producers of garbanzos are India, Pakistan, Turkey, Ethiopia and Mexico.

How to Select and Store

Dried garbanzos are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the garbanzo beans are covered and that the store has a good product turnover so as to ensure maximum freshness. Whether purchasing garbanzo beans in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage and that they are whole and not cracked.
Canned garbanzo beans can be found in most supermarkets. Unlike canned vegetables, which have lost much of their nutritional value, canning does less damage to many of the key nutrients found in garbanzo beans. For example, many people rely on garbanzo beans (and other legumes) for protein and fiber in their daily diet, and canning only lowers the amount of these nutrients by about 15%. Many of the B vitamins hold up well in canned garbanzo beans, and some actually show up in higher concentrations in canned versus non-canned versions. An important exception here is folate, which is decreased by about 40-45% during canning. (If you are depending on your garbanzo beans for this important B vitamin, you will want to consider purchasing dry garbanzo beans and cooking them yourself.) Canning will generally lower the nutrient content of food since long cooking time and/or high heats are often involved. The nutritional impact of canning on vegetables can be extremely high since vegetables are best cooked very lightly for a very short period of time. Legumes like garbanzo beans are different than vegetables, however, since they require a long time to cook whether they are canned or cooked by you at home from the dry version. While canned garbanzo beans may be more convenient, there is a concern about the BPA that is used in the lining of many canned foods. Some manufacturers do not use BPA-lined cans and it is worth seeking these out. To find out if the cans of your favorite canned beans are lined with BPA, you will need to contact the manufacturer. (For more on BPA, see this article.) Also when it comes to canned garbanzo beans, we would suggest looking for those that do not contain extra salt or additives. Once you remove the beans from the can, place them in a strainer and rinse them thoroughly for one minute.
If purchasing chickpea (garbanzo bean) flour, more generally available in ethnic food stores, make sure that it is made from beans that have been cooked since in their raw form, they contain a substance that is hard to digest and can produce flatulence.
Store dried garbanzo beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months. If you purchase garbanzo beans at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked garbanzo beans will keep fresh in the refrigerator for about three days if placed in a covered container.

Tips for Preparing and Cooking

Tips for Preparing Garbanzo Beans

Before washing garbanzos, you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones, debris or damaged beans. After this process, place them in a strainer, and rinse them thoroughly under cool running water.
To shorten their cooking time and make them easier to digest, garbanzo beans should be presoaked There are two basic methods for presoaking. For each you should start by placing the beans in a saucepan and adding two to three cups of water per cup of beans.
The first method is to boil the beans for two minutes, take pan off the heat, cover and allow it to stand for two hours. The alternative method is to simply soak the garbanzos in water for a predetermined period of time.
Based on research studies that we've seen about the soaking of garbanzo beans, we recommend a soaking period of at least 4 hours. Several potentially desirable chemical changes can take place during this 4-hour soaking period. First, there can be a reduction in the beans' raffinose-type oligosaccharides, and this reduction may result in fewer problems with flatulence when the beans are eventually consumed. Second, some of the phytase enzymes in the beans may become activated and help to transform some of the phytic acid found in the beans. When phytic acid gets converted into other substances, it is less likely to bind together with other nutrients and reduce their absorption.
Finally, presoaking of the beans will reduce the time required for cooking. On average, four hours of soaking reduces cooking time by approximately 25%. This reduced cooking time can mean less loss of water-soluble nutrients due to reduced time of exposure to heat and water.
Four hours appears to be a sufficient amount of soaking time to produce the desirable type of changes described above. However, longer periods of soaking do not appear to be harmful, and they may be more convenient. For example, overnight soaking will make sense for many people. In this situation, we recommend placing the garbanzo beans (in their pan with water) in the refrigerator during the overnight period. About 8 hours would be a typical time period for overnight soaking. Before cooking, regardless of method, skim off the any skins that floated to the surface, drain the soaking liquid, and then rinse them with clean water.
We would like to make one further note about the preparation of garbanzo beans, and this note involves fermentation. In culinary practices throughout the world, garbanzo beans are often fermented prior to consumption, and research studies show fermentation to be a safe and desirable step that can add to the nourishment provided by the beans. However, most individuals in the U.S. are not familiar with the practice of fermentation in home cooking, and they are equally unaccustomed to the tastes and textures of fermented foods, including fermented garbanzo beans. Since factors like pH (degree of acidity) can greatly influence the success of fermentation, and because unwanted microorganisms can sometimes be present at the time of fermentation, we do not recommend fermenting your beans without some prior training and experience in this area of cooking. If you are interested in this area, you may want to visit the following website:
http://www.eden-foundation.org/project/ferment.html
On this site, you will find a link to the graduate thesis on food fermentation written by Peter Sahlin at the Division of Applied Nutrition and Food Chemistry, Center for Chemistry and Chemical Engineering at the Lund Institute of Technology at Lund University in Lund, Sweden.

The Healthiest Way of Cooking Garbanzo Beans

To cook the garbanzo beans, you can either cook them on the stovetop or use a pressure cooker. For the stovetop method, add three cups of fresh water or broth for each cup of dried garbanzo beans. The liquid should be about one to two inches above the top of the legumes. Bring them to a boil, and then reduce the heat to simmer, partially covering the pot. If any foam develops, skim it off during the simmering process. Garbanzo beans generally take about one to one and one-half hours to become tender using this method. If the beans are still hard and no more water remains, add 1 cup of hot water and continue to cook until soft.
If you are running short on time, you can always use canned beans in your recipes. If the garbanzo beans have been packaged with salt or other additives, simply rinse them after opening the can to remove these unnecessary additions. Canned beans need to only be heated briefly for hot recipes while they can be used as is for salads or prepared cold dishes like hummus.

How to Enjoy

A Few Quick Serving Ideas

• Puree garbanzo beans, olive oil, fresh garlic, tahini and lemon juice to make a quick and easy hummus spread.
• Sprinkle garbanzo beans with your favorite spices and herbs and eat as a snack.
• Add garbanzo beans to your green salads.
• Make a Middle Eastern-inspired pasta dish by adding garbanzo beans to penne mixed with olive oil, feta cheese and fresh oregano.
• Simmer cooked garbanzo beans in a sauce of tomato paste, curry spices, and chopped walnuts and serve this dahl-type dish with brown rice.
• Adding garbanzo beans to your vegetable soup will enhance its taste, texture and nutritional content.

WHFoods Recipes That Feature Garbanzo Beans

• 15-Minute Greek Garbanzo Bean Salad
• 5-Minute Greek Garbanzo Bean Salad
• 5-Minute Garbanzo Beans with Turmeric
• Greek Salad
• Healthy Veggie Salad
• Mediterranean Baby Spinach Salad
• Mediterranean-Style Salad
• Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
• Moroccan Eggplant with Garbanzo Beans
• Fresh Minted Garbanzo Salad
• Garlic Dip with Crudites

Individual Concerns

Purines are naturally-occurring substances found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as garbanzo beans. Yet, recent research has suggested that purines from meat and fish increase risk of gout, while purines from plant foods fail to change the risk. For more on this subject, please see "What are purines and in which foods are they found?"

Nutritional Profile

Both the seed coat (outer layer) and cotyledon (large main inner portion) of garbanzo beans contain a wealth of phytonutrients. The outer seed coat can be concentrated in flavonoids, including quercetin, kaempferol, and myricetin. The interior of the beans is typically rich in ferulic acid, chlorogenic acid, caffeic acid, and vanillic acid. All of these phytonutrients function as antioxidants, and many also function as anti-inflammatory nutrients. Garbanzo beans are an excellent source of molybdenum and manganese. They are also a very good source of folate and copper as well as a good source of dietary fiber, phosphorus, protein, iron, and zinc. The fiber in garbanzo beans is mostly insoluble, and it has been shown to undergo conversion into short chain fatty acids (SCFAs) in the large intestine and provide support for our digestive tract in that way.
For an in-depth nutritional profile click here: Garbanzo beans.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile forGarbanzo beans (chickpeas) is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Garbanzo Beans, cooked 1.00 cup 164.00 grams Calories: 269 GI: low
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
molybdenum	123.00 mcg	273	18.3	excellent
manganese	1.69 mg	85	5.7	excellent
folate	282.08 mcg	71	4.7	very good
copper	0.58 mg	64	4.3	very good
fiber	12.46 g	50	3.3	good
phosphorus	275.52 mg	39	2.6	good
protein	14.53 g	29	1.9	good
iron	4.74 mg	26	1.8	good
zinc	2.51 mg	23	1.5	good

World's Healthiest Foods Rating	Rule
excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Garbanzo beans (chickpeas)

References

• Aguilera Y, Esteban RM, Benítez V et al. Starch, functional properties, and microstructural characteristics in chickpea and lentil as affected by thermal processing. J Agric Food Chem. 2009 Nov 25;57(22):10682-8. 2009.
• Hemalatha S, Platel K and Srinivasan K. Influence of germination and fermentation on bioaccessibility of zinc and iron from food grains. European Journal of Clinical Nutrition. London: Mar 2007. Vol. 61, Iss. 3; p. 342-348. 2007.
• Hernandez-Salazar M, Osorio-Diaz P, Loarca-Pina G et al. In vitro fermentability and antioxidant capacity of the indigestible fraction of cooked black beans (Phaseolus vulgaris L.), lentils (Lens culinaris L.) and chickpeas (Cicer arietinum L.). J Sci Food Agric. 2010 Jul;90(9):1417-22. 2010.
• Huma N, Anjum M, Sehar S et al. Effect of soaking and cooking on nutritional quality and safety of legumes. Nutrition and Food Science. Bradford: 2008. Vol. 38, Iss. 6; p. 570-577. 2008.
• Mallillin AC, Trinidad TP, Raterta R et al. Dietary fibre and fermentability characteristics of root crops and legumes. The British Journal of Nutrition. Cambridge: Sep 2008. Vol. 100, Iss. 3; p. 485-488. 2008.
• Mittal G, Vadhera S, Brar AP et al. Protective role of chickpea seed coat fibre on N-nitrosodiethylamine-induced toxicity in hypercholesterolemic rats. Exp Toxicol Pathol. 2009 Jul;61(4):363-70. Epub 2008 Nov 25. PubMed PMID: 19036568. 2009.
• Murty CM, Pittaway JK and Ball MJ. Chickpea supplementation in an Australian diet affects food choice, satiety and bowel health. Appetite. 2010 Apr;54(2):282-8. Epub 2009 Nov 27. 2010.
• Pittaway JK, Ahuja KDK, Cehun M et al. Dietary Supplementation with Chickpeas for at Least 5 Weeks Results in Small but Significant Reductions in Serum Total and Low-Density Lipoprotein Cholesterols in Adult Women and Men. Annals of Nutrition & Metabolism. Basel: Feb 2007. Vol. 50, Iss. 6; p. 512-518. 2007.
• Pittaway JK, Ahuja KDK, Robertson IK et al. Effects of a Controlled Diet Supplemented with Chickpeas on Serum Lipids, Glucose Tolerance, Satiety and Bowel Function. J. Am. Coll. Nutr., Aug 2007; 26: 334 - 340. . 2007.
• Pittaway JK, Robertson IK and Ball MJ. Chickpeas may influence fatty acid and fiber intake in an ad libitum diet, leading to small improvements in serum lipid profile and glycemic control. J Am Diet Assoc. 2008 Jun;108(6):1009-13. 2008.
• Ribeiro JMC and Melo IM. Composition and nutritive value of chickpea. Options Méditerranéennes - Série Séminaires - n.O 9 - 1990: 107-111. CIHEAM - International Centre for Advanced Mediterranean Agronomic Studies, Paris, France. 1990.
• Segev A, Badani H, Kapulnik Y et al. Determination of polyphenols, flavonoids, and antioxidant capacity in colored chickpea (Cicer arietinum L.). J Food Sci. 2010 Mar;75(2):S115-9. 2010.
• Sreerama YN, Neelam DA, Sashikala VB et al. Distribution of nutrients and antinutrients in milled fractions of chickpea and horse gram: seed coat phenolics and their distinct modes of enzyme inhibition. J Agric Food Chem. 2010 Apr 14;58(7):4322-30. 2010.
• Sreerama YN, Sashikala VB and Pratape VM. Variability in the distribution of phenolic compounds in milled fractions of chickpea and horse gram: evaluation of their antioxidant properties. J Agric Food Chem. 2010 Jul 28;58(14):8322-30. 2010.
• Tavano OL, da Silva SI Jr, Demonte A et al. Nutritional responses of rats to diets based on chickpea ( Cicer arietinum L.) seed meal or its protein fractions. J Agric Food Chem. 2008 Nov 26;56(22):11006-10. PubMed PMID: 18942847. 2008.
• U.S. Department of Health and Human Services, U.S. Department of Agriculture. Dietary Guidelines for Americans. 2005.(Website:http://www.healthierus.gov/dietaryguidelines/). 2005.
• Yang Y, Zhou L, Gu Y et al. Dietary chickpeas reverse visceral adiposity, dyslipidaemia and insulin resistance in rats induced by a chronic high-fat diet. Br J Nutr. 2007 Oct;98(4):720-6. Epub 2007 Aug 1. 2007.
• Zia-Ul-Haq M, Iqbal S, Ahmad S et al. Antioxidant potential of desi chickpea varieties commonly consumed in Pakistan. Journal of Food Lipids, Volume 15, Issue 3, pages 326-342, August 2008. 2008.

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The World's Healthiest Foods website is a leading source of information and expert on the Healthiest Way of Eating and Cooking. It's one of the most visited website on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
Foods is expanded

What's in our new book:

• 180 more pages
• Smart Menu
• Nutrient-Rich Cooking
• 300 New Recipes
• New Nutrient Articles and Profiles
• New Photos and Design

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For education only, consult a healthcare practitioner for any health problems.
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