Free Republic
Browse · Search
General/Chat
Topics · Post Article

Skip to comments.

For nutritional gains, opt for chickpeas over cereal grains, researchers say
Medical Xpress / University of Adelaide / Journal of Food Composition and Analysis ^ | March 12, 2025 | Johnny von Einem / Thi Diem Nguyen et al

Posted on 03/18/2025 8:39:11 PM PDT by ConservativeMind

Chickpeas and lentils, either whole or in flour form, offer more nutritional value to the human diet than products made from oats and wheat, research has found.

The researchers looked at the bioavailability of micronutrients in products that are available to the public on supermarket shelves and were surprised at their discovery.

"We found that all the pulse products, like chickpea and lentil flours, were excellent sources of micronutrients," says Thi Diem Nguyen, a Ph.D. candidate.

"Particularly for zinc and iron nutrition, they outperformed cereal products like oat and wheat flours."

Zinc and iron deficiencies can have harmful health consequences, especially for children and pregnant people.

Fortification of these nutrients in food can either be done by growers, through the use of fertilizers, or by adding them as ingredients, such as during the baking process for bread products.

"Zinc and iron concentrations in cereal products like wheat and oat flour were lower than other products, suggesting that they may not meet the nutritional targets recommended by Food Standards Australia New Zealand."

Bioavailability of zinc and iron, which is the ability for the human body to extract the nutrients from food, is also affected by other elements present in cereal crops.

"Nutrient absorption can be limited by co-existing antinutritional factors in cereal grain, like the presence of phytate," says Nguyen.

"Understanding how bioavailability varies among different cereal grains and legumes can help improve dietary recommendations and fortification strategies, ultimately addressing global micronutrient deficiencies, particularly in vulnerable populations."

(Excerpt) Read more at medicalxpress.com ...


TOPICS: Health/Medicine
KEYWORDS: chickpeas; iron; lentils; micronutrients; pulse; zinc
Lentils and chickpeas have more available iron and zinc than standard grains.
1 posted on 03/18/2025 8:39:11 PM PDT by ConservativeMind
[ Post Reply | Private Reply | View Replies]

To: Mazey; ckilmer; goodnesswins; Jane Long; jy8z; ProtectOurFreedom; matthew fuller; telescope115; ...

The “Take Charge Of Your Health” Ping List

This high volume ping list is for health articles and studies which describe something you or your doctor, when informed, may be able to immediately implement for your benefit.

Email me to get on either the “Common/Top Issues” (20 - 25% fewer pings) or “Everything” list.

2 posted on 03/18/2025 8:39:40 PM PDT by ConservativeMind (Trump: Befuddling Democrats, Republicans, and the Media for the benefit of the US and all mankind.)
[ Post Reply | Private Reply | To 1 | View Replies]

To: ConservativeMind
"Zinc and iron deficiencies can have harmful health consequences, especially for pregnant people."

Can we trust the people at "Medical Xpress / University of Adelaide / Journal of Food Composition and Analysis" who write that? That instantly undermines their credibility no matter how good their research is.

3 posted on 03/18/2025 8:43:39 PM PDT by ProtectOurFreedom (Democrats who say ‘no one is above the law’ won’t mind going to prison for the money they stole)
[ Post Reply | Private Reply | To 1 | View Replies]

To: ProtectOurFreedom

Question: What do you do with the liquid that comes with garbanzos?


4 posted on 03/18/2025 9:13:34 PM PDT by DIRTYSECRET
[ Post Reply | Private Reply | To 3 | View Replies]

To: ConservativeMind

My body does not like chickpeas or soy bean foods


5 posted on 03/18/2025 9:17:59 PM PDT by madison10
[ Post Reply | Private Reply | To 1 | View Replies]

To: ConservativeMind
They're a regular in my salads...

I like cereal with whole milk and fresh fruit...

6 posted on 03/18/2025 9:22:58 PM PDT by Sacajaweau
[ Post Reply | Private Reply | To 1 | View Replies]

To: DIRTYSECRET
You asked "What do you do with the liquid that comes with garbanzos?"

I have no idea, so I asked my new friend Grok and its answer astounds me. I had NO idea what to do with it or that it even has its own name.

The liquid that comes with garbanzos—commonly called aquafaba when from canned chickpeas—is surprisingly versatile. It’s just water, salt, and some starch and proteins leached from the beans during cooking, but it’s got culinary magic. Here’s what you can do with it: If you’re tossing it, no biggie—it’s just bean water. But it’s free, vegan gold if you play with it. What’s your garbanzo game plan? Cooking the beans or just curious?
What do YOU do with your garbanzo water?
7 posted on 03/18/2025 9:28:33 PM PDT by ProtectOurFreedom (Democrats who say ‘no one is above the law’ won’t mind going to prison for the money they stole)
[ Post Reply | Private Reply | To 4 | View Replies]

To: ConservativeMind

Red lentil curry is delicious, gonna try chickpea and lentil curry next.


8 posted on 03/18/2025 9:42:33 PM PDT by bigbob (Yes. We ARE going back!)
[ Post Reply | Private Reply | To 1 | View Replies]

To: ConservativeMind

Anybody here have any experience using chickpea pasta?




9 posted on 03/18/2025 9:56:14 PM PDT by Songcraft
[ Post Reply | Private Reply | To 1 | View Replies]

To: ConservativeMind
Rather than sweat over the iron and zinc content of oatmeal, go with meat, especially red meat, which is a good source of both iron and zinc, with beef, lamb, and pork being particularly rich in these minerals. A 100-gram (3.5274 ounces) serving of raw ground beef, for example, provides 4.79 mg of zinc and 2.7 mg of iron.

The MDRs for men:

An ug = microgram

10 posted on 03/18/2025 10:48:24 PM PDT by jonrick46 (Leftniks chase illusions of motherships at the end of the pier.)
[ Post Reply | Private Reply | To 1 | View Replies]

To: ConservativeMind

So it took a PHD Candidate to determine Garbanzo and Lentils are healthier than wheat flour, who would have thunk that?

Having said that I do enjoy some hummus as a dip with veggies and Lentil soup. Also dry roasted and salted Garbonzos aren’t half bad as a snack. Time to order up some more.


11 posted on 03/19/2025 1:17:41 AM PDT by DAC21 (")
[ Post Reply | Private Reply | To 1 | View Replies]

To: ProtectOurFreedom

If I were to ever eat these things, I would dump the water down the sink.


12 posted on 03/19/2025 3:18:40 AM PDT by brooklin
[ Post Reply | Private Reply | To 7 | View Replies]

To: ProtectOurFreedom

if i have no current use for it

it goes in the compost


13 posted on 03/19/2025 4:29:32 AM PDT by joshua c
[ Post Reply | Private Reply | To 7 | View Replies]

To: jonrick46

My thoughts exactly.

We are biologically to function at our highest potential when eating animal protein. Beef is an excellent source of all the nutrients we need. If there is a famine, humans can adapt to grains and vegetables, but these latter are not as easily utilized.

Too many carbs (grains, seeds, vegetables, and fruits are the underlying cause of our poor overall health, and can keep us alive, but chronic diseases eventually develop.


14 posted on 03/19/2025 6:38:39 AM PDT by jacquej (“You cannot have a conservative government with a liberal culture." (Mark Steyn))
[ Post Reply | Private Reply | To 10 | View Replies]

To: ProtectOurFreedom

*What’s your garbanzo game plan? Cooking the beans or just curious?*

Curious-thanks bud.


15 posted on 03/19/2025 9:25:50 AM PDT by DIRTYSECRET
[ Post Reply | Private Reply | To 7 | View Replies]

To: bigbob
“… Red lentil curry…”

.

I like yellow split pea, red lentil, chicken corn chowder.
Make it like this - Cook the yellow split peas first to pea soup consistency.

Then separately cook the red lentils. (A cup or two of each - peas & lentils).
Sautee about a cup or two of diced celery in some olive oil with a few cloves of fresh crushed garlic.
Add a cup or two of diced onions (preferably red onions) to the sautéed celery
and continue to cook, briefly.

Then, also separately, microwave a cup of diced carrots in some water,
which you will save and add to the soup stock pot with a can of chicken stock.
Add the carrots to the stock pot. Add already cooked cubed chicken.
Add the cooked yellow split peas and red lentils. Season with thyme and basil (fresh leaves or flakes). Some parsley is optional.
Add about half a cup of diced sweet red bell peppers.

Give it a good stir, let simmer on low heat for a half hour, stirring occasionally.
Add a cup or so of frozen corn - white or yellow or mixed, your choice.
Taste and adjust the seasonings if needed.
Final 15 minute simmer, stir and -
Serve with hearty, crusty bread or rolls.

Use yellow split peas for this, NOT green split peas. There is a major taste difference.
A bag of Yellow split peas will be on the grocery store shelf next to the green -
if your grocery store is not lame.

Hot peppers are optional in this also. Jalapeño, Anaheim chili, etc.

16 posted on 03/19/2025 5:02:45 PM PDT by GaltAdonis
[ Post Reply | Private Reply | To 8 | View Replies]

Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.

Free Republic
Browse · Search
General/Chat
Topics · Post Article

FreeRepublic, LLC, PO BOX 9771, FRESNO, CA 93794
FreeRepublic.com is powered by software copyright 2000-2008 John Robinson