Chickpeas, or garbanzo beans, have a long history of use in Middle Eastern countries. They have a nutty taste that pairs well with numerous ingredients and dishes. Chickpeas are technically a type of pulses, which are the dried, edible seeds of plants in the legume family. Although there are many types of garbanzo beans, the most common is the Kabuli variety, which exhibits a smooth texture and buttery flavor. This is the most common variety in the United States. 

Chickpeas contain a moderate amount of calories at 269 per cup. Roughly 67% of those calories come from complex carbohydrates, while the rest come from protein and healthy fats. They also provide different vitamins and minerals, some of which are listed in the following nutritional profile, which is from a one-cup serving of cooked chickpeas:

• Calories: 269
• Fat: 4 grams (g)
• Protein: 14.5 g
• Fiber: 12.5 g
• Carbs: 45 g
• Copper: 64% of the daily value (DV)
• Iron: 26% of the DV
• Manganese: 74% of the DV
• Zinc: 23% of the DV
• Thiamine: 16% of the DV
• Phosphorus: 22% of the DV
• Vitamin B6: 13% of the DV
• Selenium: 11% of the DV
• Potassium: 10% of the DV

As you can see, chickpeas contain an array of nutrients and are particularly rich in manganese, folate, and protein. Learn more about their health benefits below. 

They May Protect Heart Health

Heart disease is the number one cause of death in the United States. Your risk increases if you have high cholesterol, high blood pressure, or high blood sugar. By adding more fiber-rich foods to your diet, you can help care for your heart. Fiber works to lower cholesterol by decreasing cholesterol absorption by the body. It also helps you increase the excretion cholesterol via stool. Chickpeas also contain phytonutrients, including isoflavones and saponins, which have heart-protective properties. Research shows that isoflavones protect against high blood lipid levels and plaque buildup in the arteries. Saponins bind to cholesterol and inhibit its absorption by the digestive system, which ultimately lowers blood cholesterol levels. 

They Help Regulate Blood Sugar

Chickpeas have a low glycemic index (GI), which is a marker for how quickly blood sugar rises after eating food. Most diets that promote blood sugar management include chickpeas for this reason. Chickpeas also contain fiber and protein, both of which may help regulate blood sugar levels. Fiber slows the absorption of carbs, promoting a steady rise in blood sugar instead of a spike. One small study found that eating 1.25 cups of chickpeas suppressed post-meal increases in blood sugar by 35% compared to eating 2 slices of white bread. Other studies associated chickpea intake with a reduced risk of diabetes, heart disease, and other diseases. 

They May Support Healthy Body Weight

As previously mentioned, chickpeas contain a lot of fiber and protein, two nutrients that play a role in satiety. These nutrients slow digestion and increase glucagon-like cholecystokinin and peptide-1, both of which help you feel fuller after eating. Choosing foods, like chickpeas, that are richer in fiber and protein can help you eat fewer calories, which is good news for your waistline. Studies show that eating chickpeas can reduce appetite and help you eat fewer calories per day. A small study from 2017 included 12 women and compared a serving of white bread to 200 grams of chickpeas. Study authors observed that the women consumed 194 fewer calories at their next meal, which was two hours later, after consuming the chickpeas.

They May Support Brain Health

Chickpeas contain choline, which plays a role in brain function. This nutrient is necessary for the production of certain neurotransmitters, which are the chemical messengers for your body’s nerve cells. Although choline is vital for infants, its role in adult health is not well researched. Research shows that magnesium, selenium, and zinc, all of which are in chickpeas, protect against anxiety and depression. 

They May Boost Digestive Health

The fiber in chickpeas is mostly soluble, meaning it blends with water to form a gel-like substance in the digestive tract. Not only does soluble fiber make it easier to pass stool, but it also helps increase the beneficial bacteria in the gut. That may reduce the risk of certain digestive conditions, including irritable bowel syndrome (IBS) and colon cancer. Lastly, one review found that chickpeas may support digestive health by improving the ease, consistency, and frequency of bowel movements.

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The common misconception is that it costs a fortune to eat healthy foods. On the contrary, many nutrient-dense foods are very affordable and great alternatives to unhealthy foods that cost a lot more. The resistance to buy healthier foods is more about the fact that eating healthy can be difficult. Price is sometimes a factor, especially if you eat out a lot, but shopping for plant-based foods at the store will not break the bank.

When you buy healthier plant-based foods, it’s always best to buy in bulk. For instance, you can make a lot of smoothies when you buy a large bag of frozen fruit. A carton of oats goes a long way and beans and lentils are your best friends. You can’t forget about the vegetables, though! See how easy it is to eat healthy on a budget when you read about the affordable, nutrient-dense foods below. 

#1: Spinach

A simple 10-ounce bag of spinach shouldn’t cost more than two dollars. You can add spinach to smoothies, soups, salads, and even sauces. Spinach is rich in vitamins A, C, and K, and manganese, iron, folate, and magnesium. Like other leafy greens, spinach contains chlorophyll and other plant compounds that help to improve cellular health and reduce inflammation. 

#2: Garlic

This isn’t a main course, but adding garlic to your food is like adding a superfood bomb to your meals. The flavor and aroma are enchanting, but garlic is really known for it’s medicinal and healing properties. The antioxidants give garlic its potent anti-fungal, anti-cancer, and anti-inflammatory properties. Garlic is packed with copper, iron, selenium, calcium, B-vitamins, and vitamin C. You can get several garlic bulbs for two dollars and you can add it to almost every dish.

#3: Broccoli

Depending on where you buy your produce, broccoli should only cost between one to two dollars per pound. Most people are unaware that broccoli is an excellent source of vitamin C. One cup of broccoli satisfies 135% of the recommended daily intake (RDI) of vitamin C. Studies have shown that the antioxidants in broccoli may reduce your risk of heart disease and certain cancers. Enjoy broccoli cooked, raw, in salads, soups, stir-fries, and more. 

#4: Oats

Oats are simple to make and very affordable. Try to opt for old-fashioned rolled oats when possible, or you can spend a little extra on steel cut oats. Oats are naturally rich in fiber, B-vitamins, magnesium, iron, and complex carbohydrates. A bowl of oatmeal in the morning helps to increase energy levels and improve your mood. 

#5: Beans

Beans, beans they’re good for your heart…and your wallet. From garbanzo and black beans to lima beans and kidney beans, legumes are rich in protein, fiber, zinc, folate, magnesium, and potassium. Beans are honestly the most affordable sources of protein and they contain essential amino acids that the body cannot produce on its own. Add them to stews, stuffed sweet potatoes, spaghetti squash, soups, or salads. 

#6: Sweet Potatoes

Sweet potatoes can cost more at times, but they are often under one dollar per pound. These root vegetables are rich in both vitamins A and E, in addition to potassium, B-vitamins, manganese, and complex carbohydrates. Studies have shown that sweet potatoes help to regulate blood sugar levels, stress levels, and blood pressure levels. You can make mashed sweet potatoes, sweet potato fries, sweet potato juice, or add them to soups or roasted vegetable medleys.

#7: Onions

Just like garlic, onions are not the main course, but they add wonderful flavor to your meals. From stir-fries and soups to sauces and roasted vegetable medleys, onions always complement other ingredients. Onions are fairly low in price and they are excellent sources of antioxidants, some of which may prevent against diabetes and certain types of cancer. Click here to learn more about onions.

#8: Tomatoes

While tomatoes technically fall into the fruit category, most people associate them with vegetables. They are available year round and are very easy on the wallet. The average tomato is rich in vitamins C, E, and lycopene, which is the antioxidant that gives tomatoes their signature color. Both vitamins C & E help to support collagen production, which benefits the skin. Add tomatoes to salads, sauces, soups, or risotto.

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It’s natural to reach for a cup of coffee, a little package of candy, or some sort of energy drink when you feel drained and require a quick pick-me-up. This is what many people have become accustomed to doing, but the consumption of unhealthy refined carbohydrates (think sodas, bread, chips, candy, and processed snacks) are quickly digested and can spike blood sugar levels. The energy boost is often short-lived and results in a severe crash later on.

When blood sugar drops you are likely to experience increased cravings for more of these “energizing” foods, leading to potential weight gain. Foods that actually energize the body include a healthy combination of fiber, protein, and complex carbohydrates. This magical combination isn’t the “quick fix” that everyone is used to; rather, these nutrients are slowly released into the bloodstream to keep you steadily energized for hours to come.

The Best Energizing Foods

If you want to boost your energy levels, then you need to steer clear of foods with additives. Nuts, seeds, whole grains, and certain fruits and vegetables are great options for fuel. The protein in these foods helps to stimulate the production of a brain chemical that regulates concentration, making you more alert and able to focus when the mid-afternoon slump hits. Smart snacking can help you curb unhealthy cravings and keep energy levels sustained for longer periods of time. Consume the following foods to zap a little more life into your days.

Almonds Or Almond Butter

In case you didn’t know, almonds are superstars in the snack world. Magnesium and B-vitamins are among the many nutrients in almonds/almond butter, and these nutrients help to convert food into energy. Studies have shown that low levels of B-vitamins can lead to poor concentration, mood swings, and fatigue. About 2 tablespoons of almond butter or 23 almonds help to energize you and keep calories in check.

Banana

Bananas are a great energizing snack options, especially if you smear a little almond butter on them. Bananas contain potassium, which works to improve concentration and eliminate fatigue. As previously mentioned, B-vitamins work to keep you focused and energized, and bananas have a lot of vitamin B6.

Spinach

It’s not everyone’s first thought to reach for a handful of spinach when feelings of sluggishness strike. That may need to change because spinach is a nutrient superstar that contains protein, magnesium, and iron, which works to combat fatigue and increase endurance, both physically and mentally. Spinach also contains tyrosine, which works to improve alertness. Make a little spinach salad with a lemon vinaigrette because vitamin C aids the absorption of the iron from spinach.

Oats

Any nutritionist will explain that oats are the best breakfast to keep you energized for a long time. The high-fiber content is the reason for this. The fiber helps to keep blood sugar levels stable and takes long to digest, helping your sustain energy levels and remain focused. You can make small jars of overnight oats so they are ready to go. Don’t forget that old fashioned rolled oats or steel cut oats are optimal choices.

Pistachios

Pistachios are pure protein powerhouses! In addition to their protein content, they are packed with heart-healthy monounsaturated fats and fiber, both of which help satiate you. Twenty-five pistachios is the ideal portion to prevent you from crashing, and this number only accounts for 100 calories!

Hummus

This dip seems simple, but it contains olive oil, tahini, garbanzo beans, and lemon juice, al of which contain nutrients that support healthy energy levels. The fiber and protein work to stabilize blood sugar, boost energy, and curb unhealthy cravings. Assuming that you don’t want to eat hummus out of the container with a spoon, it is best to dip carrot sticks, celery sticks, or red pepper strips in it for the perfect snack.

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Dinner just got a whole lot more delicious. Did you know that portobello mushrooms are incredibly rich in vitamin D? Well, they are!

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There’s calcium in plants? Believe it or not, milk is not the only source of calcium. Dairy ads, campaigns, and commercials have led consumers to believe that the best, and perhaps the only, way to get sufficient calcium for healthy and strong bones is by consuming dairy products. Recent research has debunked that myth, however, showing that plant-based calcium sources are more beneficial for you bone health. Consumption of dairy products can actually take away from the body’s calcium supply. This is worsened if you eat a lot of animal products as well.

A lot of vegans and vegan athletes are always asked, “How do you get enough calcium?” The daily recommended calcium intake for the average adult is about 1,000mg, with increased amounts for the elderly and pregnant women. For runners, strong bones are important, and achieving the recommended daily amount of calcium on a plant-based diet is absolutely achievable. The best part is that you don’t even have to take calcium supplements.

While regular exercise, such as running and strength-training, has been known as a great way to enhance and maintain bone health, runners who are deficient in calcium, or don’t get enough via their diets, can be at risk for weakened bones. When your body is low on calcium, it uses the calcium in your bones. When you aren’t intaking sufficient amounts of calcium over a long period, you can increase your risk of stress fractures, sprains, or other common running injuries that could otherwise be avoided if enough calcium foods were consumed.

One more thing to take into account, with regard to calcium intake, is that it requires vitamin D for the best absorption. The recommended daily amount of vitamin D intake for men and women up to age 70 is 600 IU, with up to 2,000 IU recommended in the winter. Vitamin D is not really available in a lot of foods, so it is best to go outside and absorb it the good old-fashioned way, which shouldn’t be a problem for runners! Research indicates that about 5-30 minutes of sun exposure twice a week to the face, arms, legs, or back without sunscreen can lead to sufficient vitamin D synthesis.

Depending on your skin’s natural pigment, you may need to vary the time you spend in the sun. The fairer your skin, the less time in the sun; the darker your skin, the more time in the sun you should spend, within this range. A lot of runners get more sun exposure in the warmer seasons, but be mindful of the history of skin cancer in your family.

Now that we’ve explained how important vitamin D is to efficiently absorb calcium, here are great calcium-filled, plant-based snacks for runners.

1. Power-Pack Your Smoothie

Starting your mornings with a smoothie is never a bad choice. You can get a wide variety of vitamins, minerals, and healthy protein. To get a lot of calcium in your smoothie, you can include: leafy greens, hemp seeds, chia seeds, almonds, almond butter, or almond milk. You can also add calcium-rich fruits like blueberries, black currants, oranges, and figs. Try blending some fresh collard greens with hemp and chia seeds and unsweetened almond milk. You can also blend some cherries, oranges, and almond milk. The possibilities are endless!

2. Pre-Make Energy Bars

One single recipe can have calcium-dense ingredients like oats, almonds, cashews, flaxseeds, dates, and molasses! The coolest part is that you don’t even have to bake this snack. You can try making a snack to fuel your workouts, or make raw energy bars that are perfect for runners. Don’t want to make bars, grab a handful of walnuts or almonds and eat them on the go.

3. Drink Your “Milk”

For some reason, chocolate milk is a popular recovery drink for runners, but you don’t need all of that processed dairy and sugar. Try making your own version of this drink by mixing some organic, unsweetened almond milk with raw cacao powder; you’ll want to add a little agave to make it sweet. For something a bit more decadent, try this healthy chocolate protein shake that is free of preservatives and additives.

4. Change Up Your Hummus

Hummus is a great snack food that can provide a lot of energy and protein. While the traditional garbanzo-bean recipe is great, sometimes you want to change up your hummus flavor to keep your palate interested. You can use northern white beans, navy beans or edamame in place of garbanzo beans. We have a raw broccoli hummus and a delicious black bean hummus. It is almost too easy to make them.

5. Pack Some Trail Mix

It is very easy to prepare your own trail mix. Store bought trail mixes are typically full of sugar and preservatives, so it is best to avoid these. Preparing your own snack packs can keep you full and keep cravings away. If you want to get sufficient amounts of calcium, try including nuts, seeds, oats, currants, and figs in your trail mixes.

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It’s no coincidence that we posted an article about beans today because it is actually National Bean Day! Most people are familiar with kidney, pinto, garbanzo, and black beans, but a lot of people may not be onto the amazing benefits of adzuki beans. Signature to Asian cuisine, adzuki beans are excellent sources of vitamins and minerals that contribute to the optimal functioning of the body’s organs and systems.

What Are Adzuki Beans?

Native to the Himalayan region, adzuki beans are commonly eaten in Japan, Korea, China, and other East Asian countries. The pronunciation is “azuki,” which comes from the Japanese language. They are red beans, which are typically used in sweeter dishes, and they are most commonly eaten in the form of a paste.

Adzuki beans are different from other beans in that they have a slightly sweeter, nuttier flavor. Even if you have a particular palate, you might be pleasantly surprised with the taste of adzuki beans. We want to entice you to try these beans, and that is why we have gathered some of the health benefits you can reap when you eat them.

Improves Heart Health

Eating adzuki beans can help to give you a cardiovascular boost! They are rich in dietary fiber, which helps to lower cholesterol levels, and the potassium works to increase blood flow and release excess sodium in the body. This is especially beneficial for those with high blood pressure. Adzuki beans can even help to decrease your risk of atherosclerosis and heart attack.

Improves Digestion

Just like most other beans, adzuki beans are high in fiber, which is important for digestive health. Fiber works to stimulate peristalsis (the moving of food through the digestive tract), and this helps to relieve constipation, bloating, diarrhea, and can even benefit more serious digestive conditions.

Builds Muscle Mass

Adzuki beans can help you build muscle mass because they are loaded with protein (17.3 grams of protein per cup). Because adzuki beans are comprised of plant-based protein, the body can absorb it more easily and build muscle more efficiently. When you combine a regular workout routine with sufficient, complete protein intake, you will start seeing results.

Antioxidants Galore

According to several research studies, adzuki beans contain about 29 compounds, which means they have a high antioxidant content. These antioxidants are disease-fighting and contain anti-inflammatory properties. Some of the compounds are also bioflavonoids, which help to promote optimal internal health.

Weight Loss Helpers

Even though people can use these protein-packed beans to help build muscle, there are others who like to use them for weight loss. In addition to the protein content, the fiber helps to fill you up and make you feel full, which helps to decrease your cravings and caloric intake. One cup of adzuki beans contains about 300 calories, but you’ll feel more satiated when you eat that one cup, as opposed to eating other empty calories like bread, chips, sodas, pizza, or cookies.

Better Bone Health

If you need help strengthening your bones, adzuki beans are your friends. They contain beneficial minerals like copper, zinc, and magnesium, all of which help to prevent bone demineralization and work to boost bone strength.

Word to the Wise

Adzuki beans are typically sold in paste form, which is an acquired taste. Some people may find it unpleasant, but you shouldn’t be afraid of it. We think it tastes pretty good!

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Dietary or nutritional thiocyanate is a very important substance necessary for optimal health and wellbeing. Thiocyanate is found in specific foods, common to the indigenous African diet as well as some Middle Eastern and Mediterranean diets.

When thiocyanate is present in the diet, it acts as an oxygen carrier and increases the capacity of the blood to transport the life-giving oxygen to every single cell of the body.

Thiocyanate is a must-have substance if one is dealing with the challenge of sickle cell anemia. Because of its oxygen-enhancing properties, a diet rich in thiocyanate is effective in helping mitigate sickling of the red blood cells (also known as sickle cell anemia), a blood disorder.

Eating for Bio-Genetics

It’s believed that food should come directly from the place of one’s birth because the food carries vitamins and minerals complimentary to our bio-genetic makeup.

Wherever you are from, ethnically speaking, that land has special and particular nutrients in the ground complimentary to one’s gene pool. People with heritage in other lands need those nutrients for optimal health and well being.

Even though our bodies have the ability to adapt to a foreign diet, this could be detrimental to one’s long term health if the person consumes the foreign diet more than his or her own native diet.

Natural Sources

Dietary or nutritional thiocyanate foods include:

• Almonds
• Banana
• Black eye peas
• Brussel sprouts
• Buckwheat
• Butter Beans
• Cassava
• Cauliflower
• Garbanzo beans
• Horseradish
• Lentils
• Lima Beans
• Millet
• Mustard (greens)
• Peanuts
• Plantain
• Raspberries
• Rutabaga
• Turnips
• White Yam

As herbalist Tim Morrow wisely says, “Eat the best of what’s available because the best is not available!” That’s true because in America, the best is not available, so we have to eat the best of what’s available.

Thank you for reading !

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