Also called chickpeas, Bengal gram, Indian peas, and hummus, garbanzo beans belong to a family of legumes named Fabaceae. Beige or cream in color, garbanzo beans are available all through the year, though fresh or green garbanzo beans hit the market only in harvest season. A dark skinned variety of these beans is also available, and these beans may be more irregular in shape, but the nutrition of garbanzo beans of this variety is at par with that of the common beige ones. The buttery smooth taste and the nutty flavor of cooked garbanzo beans make them a popular legume among chefs and cooks. Since they contain lots of dietary fiber, despite the calories in garbanzo beans, dieters chose them because consuming even a third of a cup of the beans can be very filling, and it helps to reduce overall calorie intake.
A cup of cooked or canned garbanzo beans contain about 270 calories. Unlike the case of canned vegetables, which lose a lot of their nutritional value during canning, garbanzo beans retain all their goodness even when they are canned. These beans are an important source of proteins for vegetarians. The presence of soluble and insoluble fiber in these beans makes them ideal for diabetics as the fiber prevents blood sugar levels from rising very fast after a meal. Nutrition facts of garbanzo beans indicate that they contain antioxidants like vitamins C and E and minerals like manganese, iron, and calcium. For a calorie counter, garbanzo beans that are sprouted are a healthy protein supplement added to salads and soups.
Hummus, made from garbanzo beans, is a very popular dish in the Middle East. Curries made with these beans are a staple food in many parts of India, especially among vegetarians who need the calories in garbanzo beans. Flour made from them is also used to make pancakes and ground and cooked garbanzo beans make for excellent burgers and loafs. Apart from chicken and beef pilaf dishes, these beans can be added to soups, stews, salads, dips and spreads. Calories in garbanzo beans are not an issue since they are tasty and healthy and have no cholesterol.
How many calories in garbanzo beans can one consume in a week? Research has proved that even when consumed in small amounts like one third of a cup, these beans improve the control of blood sugar and insulin secretion within a week. Calories in garbanzo beans, cooked or used in the form of flour, also serve to reduce overall food intake, satiating hunger with smaller quantities. Reducing the risk of colon problems and colon cancer is one of the greatest advantages of including garbanzo beans in a diet.