Garbanzos, Chick Peas
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Enjoy Garbanzo Beans or Chick Peas
Chickpeas or Garbanzo beans or Chana dal contain high amounts of leucine. Leucine raises albumin. Eating these can improve your:
Intestinal Flora Health
Bowel Health
Food Choices
Satiety
Lipid Profile
Glycemic Index
Serum Albumin
Ability to Sprint Faster
Muscle Mass for Middle Aged Men
Want to eat less processed food?
Try this recipe for roasted garbanzo beans. or while traveling I tried this recipes for steamed Garbanzo beans: fresh young and green. Ever eaten a panisse? It is made from chickpea flour.
Participants in a recent study reported more satisfaction with their diet when garbanzo beans were included. They consumed fewer processed food snacks during the test weeks while eating garbanzo beans. They also ingested less overall food when their diet was supplemented with garbanzo beans.
Chickpeas, also known as garbanzo beans, Indian peas, ceci peas, Chana dal, Bengal gram dal: all pack a wealth of phytonutrients and antioxidants. Some might say these are different beans, even so these are all excellent sources of manganese and molybdenum: nutrients that energize you; that help you fight free radicals; that help detoxify your system. High in folate, this vitamin fuels skin cells. Chickpeas are a great source of vitamin B6, needed to prevent DNA damage and guard against genetic mutation occurrences (like growth of PKD or PLD cysts).
Leucine stimulates protein synthesis within the body. This amino acids is useful in dialysis, raising serum albumin; increasing muscle strength in middle aged men; and in everyone for bettering their lipid profile. Leucine may indirectly help osteoporosis by laying down protein synthesis onto bone.
Leucine is found in garbanzo beans, brown rice, nuts, lentils, sesame seeds, hummus, beans, legumes, egg yolk, beef tea, fish, cottage cheese. It can also be purchased as a powder to sprinkle in smoothies. With PKD limit fish and cottage cheese. If you happen to have polycystic liver cysts, it is best to avoid sesame seeds as they contain large amounts of phytoestrogens.
| Leucine - A Few Food Sources of Leucine | grams/100 gm |
|---|---|
| Lentils cooked or sprouted | 2.03 |
| Cowpea, catjang, mature seeds, raw | 1.83 |
| Beef, tea round, top round, trimmed to 1/8" fat, select, raw | 1.76 |
| Nuts, almonds soaked for several hours to diminish phytates | 1.49 |
| Egg, yolk, raw, fresh | 1.40 |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | 1.37 |
| Seeds, sesame butter, tahini, from raw and stone ground kernels* | 1.36 |
| Chia Seeds | 1.29 |
| Hummus | 0.35 |
| Asparagus | 0.13 |
| Snap beans, green, raw | 0.11 | *avoid sesame with PLD |
Sprouting
All these legumes will sprout in about 4-8 days. Try not to eat any before this, due to toxic lectins.
How will you know, that you have intolerance
even though you carefully sprout your own beans? The mild version is gas and sometimes this can also develop into vomiting
and diarrhea and in worst cases, large amounts of lectins can cause cramps and bleeding. So be careful when you deal with
this type of food in its raw condition. Here is a brief list of pulses or legumes to safely sprout:
Lentils
Peas (garden, sugar, snap) (Pisum sativum & Pisum arvense)
Adzuki beans
Mung beans
Garbanzo/Chick peas
Flour
Chickpea flour, besan flour, chana flour, garbanzo flour, gram flour, is gluten free, high in leucine, beneficial for those on dialysis, Make your own by soaking the beans, drying them and grinding it into a flour yourself. Usually with commercially prepared bean flours, the beans are not soaked before making it into flour. Besan is a white-colored flour made from ground Chana dal (split chana dal) Not many can taste any difference.
