I recently found my love of chickpeas by trying out different types of pasta and tortilla shells for tacos. However, one day I got thinking to myself, what even is a chickpea? How about a garbanzo bean? What’s the difference between the two and how do they compare when it comes down to garbanzo beans vs chickpeas? Let’s continue to find out.
What Is A Chickpea
The name itself, chickpea, is derived from the Latin word cicer, which refers to the Fabaceae family of legumes. So what’s the difference when it comes down to garbanzo beans vs chickpea? Great question. While the names refer to the same plant, the word garbanzo bean is derived from a Spanish root as compared to Latin. They're the exact same thing, nutritionally, shape wise, all of it.
There are a couple different types of garbanzo beans/chickpeas to be aware of, one of which is a rounder, more full and light-colored Kabuki-type which is most often found here in the US. The other type, the Desi-type of chickpea or garbanzo bean, is darker, smaller, and more irregularly shaped, often more so used in other countries like India and the Middle East.
What Is A Garbanzo Bean
In short, a garbanzo bean is a chickpea. They are the same thing as chickpeas.
Garbanzo Bean Nutrition
Chickpeas, or garbanzo beans, are a very nutritious legume made up of carbs, protein, and fat, as well as a wide variety of quality vitamins and minerals needed in an everyday healthy diet. They are free of cholesterol, saturated fat, and have very low sodium levels.
Garbanzo Bean Nutrition (1 cup)
- 269 calories
- 45g carbs
- 15g protein
- 4.2g fat
- 12g dietary fiber
- 7.9g sugars
Garbanzo Bean Health Benefits
Chickpeas and garbanzo beans, wherever you find the, in the world, have a robust nutritional profile that can contribute to positive health in many different ways.
1. Low Glycemic Food For Diabetics
Garbanzo beans are a low glycemic index food and they contain a resistant starch called amylose which digests slowly in the body, even as a carbohydrate. When you eat garbanzo beans your insulin doesn’t spike and blood sugar levels stay stable, especially in people who want to have pasta or tortillas and who have diabetes. [R]
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2. Benefits Gut Bacteria
Chickpeas contain raffinose, a soul fiber that is fermented in the colon by Bifidobacterium. When the bacteria in the lower GI breakdown raffinose butyrate, a short chain fatty acid, is produced. This is beneficial for the body because it helps to reduce inflammation in the colon helping with bowel regularity. [R]
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3. May Prevent Obesity
Since Garbanzo beans are high in fiber and protein, as well as low in fat, they make a great option for people who are looking to manage weight, improve satiety from food, and feel fuller for longer. With new items like Banza chickpea pasta and Siete chickpea tortillas, people can enjoy common foods without the additional calories that add up, especially with pasta products. [R]
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Here Are Some Frequently Asked Questions About Garbanzo Beans Vs Chickpeas
Garbanzo Beans vs Chickpea - Why The Different Names?
The name of the bean often comes from where in the world you’re located and eating them. Garbanzo beans are derived from the old Spanish word "arvanço," or the word "garbantzu," which means "dry seed" in Basque. Whereas most people who speak english call them Chickpeas. Around 1722 the wFrench word “pois chiche” was turned into “chich-pease” which was modernized through time to be “chich-pea”.
Are Chickpeas A Complete Protein
Like most plant protein sources, chickpeas are not a complete protein and they do not contain all nine essential amino acids.While they do contain lysine and arginine, great for your body, they do not contain sulfur-containing amino acids like methionine and cystine. In order to make garbanzo beans or chickpeas a complete protein, you’ll need to eat them along with another plant protein or complete protein to round out that amino acid profile.
Where Did Chickpeas Come From
The first documented source of chickpeas emerge in history around 3500 BCE in Turkey and even in France around 6790 BCE. Commercially speaking, nowadays India is the worlds largest producer and manufacturer of chickpeas.
Garbanzo Beans vs Chickpea: Takeaway
Now you know that in the argument of garbanzo beans vs chickpea that they're the exact same things. Like the age old argument goes, potato or potahto, we're talking same-same here. However, what you might also have learned is how nutritious and beneficial these little beans are. As a low glycemic and low fat food they make a great addition to a cultural dish, salad, or even as pasta and tortillas with a modern twist. Get your fiber, protein, and carbs all with these delicious beans.
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