A recent newspaper published by Virginia State University ’ s Agricultural Research Station compared how different cook methods affected the nutritional measure of U.S. originate chickpeas 1. The cooking methods they tested included pressure fudge, microwave cook and roasting chickpeas ( both soaked and unsoaked ). The results are surprise and the data is filled with concern nuggets of information about how press cooking affects the nutritional properties of chickpeas .
Chickpeas are a low-glycemic index food with confirmed health benefits that include reduction of diabetes risk, cardiovascular disease, and some cancers. Proper preparation and cook of chickpeas can increase their nutritional profile by improving protein digestibility and destroying anti-nutritional components .
hip info: anti-nutrient roundup
Anti-nutrients are compounds or minerals that prevent nutrients from being absorbed and/or utilized by the homo body. It ’ second by and large recommended that they be avoided ; though, in some circumstances ( humble quantities and in the presence of other nutrients and minerals ), anti-nutrients could have beneficial effects. here two anti-nutrients that were measured in this study…
Dr. Xu and her team tested both dried and soaked chickpeas. The intoxicate chickpeas were immersed for 16 hours using 10 cups of water for every cup of chickpea. then, they pressure cooked each batch using : a Presto Pressure Cooker for 20 minutes ( using 5 cups of water for every cup of chickpea ) ; a 2450MHz Microwave where they zapped them 15 minutes ( in a bowl with the same water proportion ) ; and, besides roasted a batch in the oven at 400°F for 30 minutes .
Researchers measured the chickpea ’ s chemical composition, amino acid proﬁle, mineral assiduity, anti-nutritional factors, protein solvability and in vitro digestibility. They performed each test three times .
Although the wallpaper lauds microwaving chickpeas as a way to preserve the most nutrients – the wallpaper ’ s own datum shows that the nutrients retained by press cooking weren ’ t therefore shabby. The first mesa in the composition, for exercise, shows that soaked and coerce cooked chickpeas retained significantly more crude protein ( 25.8g/100g dry weight ) than the microwaved ( 21.8g ). Unsoaked microwaved chickpeas fared a spot better ( 24.8g ) but still did not beat the pressure cooker .
however, another mesa in the newspaper compares amino acid profiles and shows higher retention of most amino acids ( the build blocks to make protein ) in the souse and microwaved chickpeas compared to the other process methods that were measured .
Unsoaked pressure cooked chickpeas were at an advantage in mineral writing after cooking : they retained more of five minerals measured out of nine ; equalled or beat some microwave chickpea preparations for two ; and, entirely retained fewer minerals than zapped chickpeas for two of the remaining deliberate minerals .
When they tested for In Vitro Protein Digestibility ( IVPD ). The paper reported that…
… IVPD was signiﬁcantly improved by all treatments except non-soaking/roasting. The rate of the digestibility increase in serve seeds was : soaking/pressure cook, ( 26.5 % ), soaking/microwave cooking ( 24.3 % ), not soaking/pressure fudge ( 18.9 % ), non-soaking/microwave cook ( 17.0 % ), soaking/roasting ( 9.64 % ), non-soaking/roasting ( 3.93 % ) .
The pressure cooker tied with the microwave in destroying anti-nutrients. While microwaving soaked chickpeas reduced the most tannins, all pressure cooker preparations ( soaked and unsoaked ) reduced more phytates than the microwave.
While this composition concludes that microwaving chickpeas created a more favorable alimentary and anti-nutrient profile, a detail expect at the datum shows only a borderline acquire over pressure cook. But, there wasn ’ thymine any data compare plain ‘ ol boiled chickpeas .
I contacted Dr. Xu, and she sent me a copy of her previous paper 2 which compares processing methods ( boiling, pressure cook and microwave ) and chickpea nutriment but this newspaper declared the pressure cooker as the winner .
atmospheric pressure fudge is the best method acting for particular chickpea seeds presently under this cogitation to maintain nutritional and functional qualities .
So… what ’ sulfur going on ?
well, the two papers measured different chickpea nutritional properties. For example, in the 2014 newspaper the researchers measured immune starch ( which we already know is a good thing ), fiber content, plus emulsification and foaming stability ( useful for industrial food production applications ) for three different chickpea varieties. so basically each paper ran a different hardened of tests on unlike kinds of chickpeas .
bottom trace : pressure cook and microwaving chickpeas lead to exchangeable good-for-you results. The winner depends on which nutritional properties are measured and what cooking method acting you are most comfortable using .
now, pressure cook some chickpeas!
- Visit the new Pressure Cooker Nutrition section of this website, where we report on the latest research!
References & Citations
Read more: Baked Potato In The Microwave
1. Xu, Yixiang, et alabama. “ Nutritional and anti-nutritional composition, and in vitro protein digestibility of Kabuli chickpea ( Cicer arietinum L. ) as affected by derived function process methods. ” Journal of Food Measurement and Characterization : 1-9 .
2. Xu, Yixiang, Melissa Thomas, and Harbans L. Bhardwaj. “ Chemical musical composition, functional properties and microstructural characteristics of three kabuli chickpea ( Cicer arietinum L. ) as affected by unlike cook methods. ” International Journal of Food Science & Technology 49.4 ( 2014 ) : 1215-1223 .