Have you ever wondered about what happens when you take two nutritionally dense foods and combine them together? Both chickpeas and peanuts are well known for being rich sources of plant-based nutrition and vegan protein. They are also equally famous in their respective spreadable forms – hummus and peanut butter. But we aren’t talking about creating a new category of dip (…hummus butter…?).
Instead, let’s take a look at what makes each of these foods so healthy. Then, read on to learn about how we’ve combined these two versatile, powerhouse foods for optimum health (and flavor) impact.
Chickpeas are a Top Choice
Also known as garbanzo beans, chickpeas are a little legume that pack a powerful, nutritional punch. They are prized as a source of plant-based protein – vegans and vegetarians love them. They are also rich in a variety of nutrients including folate, iron, phosphorus, copper, and manganese. Containing 8 grams of carbs and 2 grams of fiber for every 28 gram (1 ounce) serving, they are considered to be a good source of these. Interestingly, studies have found that soaking and cooking chickpeas can reduce their carbohydrate content by as much as 24%.
But what are some of the other benefits packed into chickpeas? Well, the fiber and protein content are thought to help with promoting fullness and reducing appetite. This can lead to lower caloric intake overall. Chickpeas contain low amounts of saturated fats, sodium, and cholesterol. They also have a relatively low glycemic index (GI) and this is one way they contribute to keeping blood sugar levels regulated. The protein and fiber content also contribute to the blood sugar maintenance properties of chickpeas.
Chickpeas have been shown to contribute to reducing the risks of certain chronic diseases, such as cancer and diabetes. For example, chickpeas contain saponins which are a plant compound known for their impact on slowing the development of certain types of cancers. The vitamin content of chickpeas can reduce the risks of type 2 diabetes.
Power of Peanuts
The peanut is another legume with a surprisingly power-packed roster of nutrients. Not only are they a top source of plant-based, vegan protein, but they also have wonderful health benefits as well. The American Diabetes Association even considers peanuts a superfood! Let’s explore what makes peanuts so nourishing:
Vitamins & Minerals [H3]
In their raw and unsalted form, peanuts contain:
- Vitamin B6 (5 % RDI**)
- Vitamin E
- Potassium (200mg)
- Magnesium (12% RDI**)
*These all values above are based on a 1 ounce serving size.
**RDI means Recommended Daily Intake
Following FDA guidelines, the protein content in one ounce of peanuts accounts for 14% of the daily recommended intake. That’s 7 grams. Not bad for a little nut. It also has 4.6 grams of carbohydrates (2.4 grams of this are dietary fiber), 14 grams of fat and only 161 calories. This same serving size contains only 1.1 grams of sugar and 0 milligrams of cholesterol.
So, what are some of the health benefits of this type of nutritional profile? Well, studies show that diets high in magnesium can help to lower your risk for heart disease. Peanuts can also help with regulating your body’s metabolism, thanks to the vitamin B-6 it contains.
Food high in fiber, protein, and healthy fats are known to actually help with weight maintenance or even weight loss. These support the body to feel full over a longer period, thereby contributing to reduced caloric consumption overall.
The folate contained in peanuts is especially beneficial to expectant mothers, yet people at all stages of life need folate. It plays a key role in the body in generating DNA. The copper content is also beneficial too. Deficiencies of copper can lead to compromised heart health.
In addition to all of this, peanuts also contain bioactive compounds. What are bioactive compounds you say? Great question! These are nutritionally supportive compounds identified within the nut and skins of peanuts. The list includes:
- Arginine (an amino acid contributing to lower blood pressure)
- Flavonoids (help with reducing inflammation)
- Phenolic acids (plant’s internal defense system)
- Phytosterols (lower cholesterol levels and may support cancer prevention)
- Resveratrol (improves longevity and reduces inflammation)
These complex compounds help to make peanuts the nutritionally dense food that they are. Learn more about bioactive compounds here.
Now that we have explored the benefits of chickpeas and peanuts, can you imagine the power of combining them together? Earth Nut burgers are an excellent way to experience this. The macro and micronutrient benefits of both legumes make these burgers very impressive nutritionally. And the flavor profile is great too!
Having chickpeas and peanuts as key ingredients in our burger recipe provides a whopping 23 grams of vegan protein in each burger, and 13 grams of fiber per serving – that’s 43% RDI** of fiber! In terms of vitamins and minerals, this awesome combination also provides iron, potassium, and calcium.
On their own chickpeas and peanuts each have strong nutritional profiles. However, combining them amplifies the benefits of each and offers a powerful nutritional punch.