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Garbanzo Beans + Kale Soup
Garbanzo Beans Benefits:
Chickpeas are particularly high in fiber. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels.
The Dietary Guidelines for Americans recommends a minimum of 21 to 25 grams (g) of fiber per day for women and 30 to 38 g per day for men.
Maintaining a low-sodium (low-salt) intake is essential for maintaining a low blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of United States adults meet the daily 4,700-milligram recommendation.
The high fiber, potassium, vitamin C, and vitamin B-6 content all support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
In one study, those who consumed 4,069 milligrams of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1,000 mg per day).
Although the mineral selenium is not present in most fruits and vegetables, it can be found in chickpeas. It helps the enzymes of the liver to function properly and detoxify some cancer-causing compounds in the body.
Chickpeas also contain folate, which plays a role in DNA synthesis and repair, and so helps prevent the formation of cancer cells from mutations in the DNA. Saponins, phytochemicals present in chickpeas, prevent cancer cells from multiplying and spreading throughout the body.
High-fiber intakes from chickpeas and other legumes, whole grains, fruits, and vegetables are associated with a lowered risk of colorectal cancer.
Vitamin C functions as a powerful antioxidant and helps protect cells against free radical damage.
Research shows that including chickpeas in the diet lowers the amount of low-density lipoprotein, or bad cholesterol, in the blood.
The choline in chickpeas helps with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Digestion and regularity
Because of their high fiber content, chickpeas help to prevent constipation and promote regularity for a healthful digestive tract.
Weight management and satiety
Dietary fibers function as "bulking agents" in the digestive system. These compounds increase satiety (a feeling of fullness) and reduce appetite, making people feel fuller for longer and thereby lowering overall calorie intake.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like chickpeas decreases the risk of obesity, overall mortality, diabetes, heart disease, promotes a healthful complexion, healthful hair, increased energy, and overall lower weight.
Irritable bowel syndrome
Although chickpeas do not ease the symptoms of irritable bowel syndrome, they can be helpful to people affected by the condition.
Kale is low in calorie, high in fiber and has zero fat. Kale is high in iron. Kale is high in Vitamin K. Kale is filled with powerful antioxidants. Kale is a great anti-inflammatory food. Kale is great for cardiovascular support. Kale is high in Vitamin A, C and Calcium. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
INGREDIENTS: Garbanzo Beans, Kale, Organic Carrots, Tomatoes, Garlic, Onions, Celery, Olive Oil, Sea Salt, Black Pepper, Water
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