Evidence supporting the use of: Garbanzo bean Protein
For the body system: Muscles
Synopsis
Source of validity: Scientific
Rating (out of 5): 3
Garbanzo bean protein, derived from chickpeas (Cicer arietinum), is increasingly used as a plant-based protein source in functional foods and supplements aimed at supporting muscle health. The scientific rationale for its use primarily centers on its protein content and amino acid profile. Garbanzo beans contain approximately 20-22% protein by weight and provide essential amino acids required for muscle protein synthesis, though they are somewhat lower in methionine compared to animal proteins.
Several clinical and preclinical studies have shown that plant-based proteins, including those from legumes like garbanzo beans, can support muscle maintenance and growth when consumed in adequate amounts and as part of a varied diet. A 2021 randomized controlled trial found that diets supplemented with various plant proteins, including chickpea, resulted in comparable muscle protein synthesis rates to animal proteins when total protein intake was sufficient. However, some research suggests that plant proteins may be less effective per gram than animal proteins due to differences in digestibility and amino acid composition, though blending different plant proteins can mitigate these differences.
Overall, while the direct evidence specific to garbanzo bean protein and muscle health is limited, the broader body of research on plant proteins supports its role in muscle maintenance, especially for those following plant-based diets. Therefore, the evidence supporting its use for muscle support is moderate and continues to grow with increasing research on plant-based nutrition.
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