Football In the Air: A Diabetes Friendly Party Snack
“[T]hat old September feeling...of summer passing, vacation nearly done, obligations gathering, books, and football in the air...”
~ Wallace Stegner.
With football in the air, and people gathering to cheer on their favorite team, it’s also time to come up with healthy game-time snacks that do not spike our blood sugar or contribute to arterial clog.
To that end, consider the humble garbanzo bean (or chickpea).
Though one cup of garbanzo beans has 45 grams total carbohydrate, the effect of the carbs on blood sugar is offset by the bean’s high fiber and excellent protein content. On the glycemic index scale, garbanzo beans have a respectable diabetes-friendly rating of 28.
Garbanzos are also nutrient powerhouses. These cream-colored seeds are practically exploding with folate and manganese, are good sources of iron, magnesium, phosphorous, and copper, and are low in saturated fat and sodium.
However, do not let the nutritional treasure packed into garbanzo beans scare you away. Despite obvious health benefits, they can still be turned into a sassy and crunchy snack, such as Spicy Roasted Chickpeas, which will do any tailgate or football party proud.
Spicy Roasted Chickpeas
You will need:
- 2 cups cooked chickpeas, or 1 (15 oz) can
- 1 1/2 tsp olive oil
- 1/4 tsp salt
- 1/4 tsp black pepper
- 3/4 tsp chili powder
- 1/4 paprika
- 1/4 tsp garlic powder
- dash of cayenne pepper
- Preheat the oven to 425 F.
- Pat the garbanzos dry between paper towels, and remove any loose skin.
- Pour the beans on a baking sheet lined with parchment paper (or a silpat) and mist them with the olive oil. Toss them with a spoon or your hands to coat.
- In a small bowl, whisk the seasonings together. Sprinkle mixture on the beans and toss to coat.
- Bake for 25 minutes, stirring the beans at 15 minutes. Makes two cups.
Now don’t get the idea that garbanzos are just for wild and crazy gridiron parties. Eating garbanzo beans leaves people feeling satiated, or full, longer. So, regularly adding them to our soups, salads, and stews facilitates weight loss, and research shows the satiation factor helps us say “no” to less healthy processed snack foods.