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Garbanzo Bean Flour Plays a Starring Role in Gluten-Free Cooking 11/20/2012 - Gluten-free diets are making headlines and trimming waistlines. For those with celiac disease, gluten–free living is prescribed to ensure proper nutrient absorption, but just about everyone can benefit from eliminating gluten from their diet. While going gluten free may sound difficult, the benefits such as increased energy and a smaller belt size are well worth the effort.

Photo: CC--EcoVirtualCutting gluten from your diet is not synonymous with cutting taste. There are so many delicious gluten-free substitutes, one of which is garbanzo bean flour. Garbanzo bean flour, also know as chickpea flour, gram flour and besan is made from grinding dried chickpeas to a fine flour that can be used by itself or blended with other flours. Garbanzo bean flour is an excellent substitute for the gluten-containing flours that are used for baking, such as wheat flour. It can also be used to thicken soups, sauces or gravies.

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Garbanzo bean flour is high in protein and low in fat. It is a good source of dietary fiber and iron and is completely grain-free. Garbanzo bean flour contains no cholesterol, sodium or saturated fat. Wheat flour, in contrast, contains 190 mg of sodium, less fiber, no vitamin C and less iron. Garbanzo bean flour is inexpensive, under $3.00 for 22 ounces and recipes required less garbanzo bean flour, 7/8 cup replace one cup of wheat flour. Garbanzo bean flour is easily found in most markets, but you can make your own at home by grinding dried chickpeas in a food processor and coffee/spice blender.

As an experienced clinical nutritionist, I work with people who have a wide variety of health issues. My specialties include the gluten-free diet and weight loss. Over the past 20 years, I have seen significant health improvement in my clients after only one week on the gluten-free diet and continued changes for the better as they embrace a gluten-free lifestyle.

Gluten-free living has changed my life and it can improve yours. The gluten-free diet can help with weight management; it can elevate your energy levels, improve your attention and speed up your digestion. Whatever your motivation is for going gluten free - whether you have celiac disease, gluten intolerance or a desire to live a healthier, stronger life, my book, The Gluten-Free Edge, will help you to achieve your goal. It’s an easy-to-read guide to living without gluten that includes 200 delicious gluten-free recipes. This book will also help you with social situations and teach you the key to reading food labels. You will learn how to look for gluten-free products both at restaurants and in your supermarket. The Gluten-Free Edge is equipped with all of the information you need to get through the world without gluten. welcomes your comments below (registration is NOT required).

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12 Responses:

Rating: ratingfullratingemptyratingemptyratingemptyratingempty Unrated
said this on
28 Nov 2012 12:18:38 PM PDT
Pushing a gluten-free diet for people who don't have a medical reason to be gluten-free is irresponsible, particularly when it's being pushed as a way to lose weight. You know what's gluten-free? Lard. And sugar. Therefore someone can be gluten-free while eating nothing but lard and sugar. This will lead neither to weight loss nor to better health. A gluten-free diet is NOT inherently healthy nor is it inherently a way to lose weight.

Rating: ratingfullratingemptyratingemptyratingemptyratingempty Unrated
said this on
22 Jul 2013 4:13:12 AM PDT
I don't see this as "pushing" people to eat gluten-free! You came to this site for a reason?!?! So eating Gluten Free is a healthy choice and NOT just for others that have a medical reason.
If you did your research you WOULD find that this way of eating is a healthier way and when in doing so is a better healthier YOU!

Rating: ratingfullratingfullratingfullratingfullratingfull Unrated
said this on
21 Dec 2013 10:28:46 AM PDT
You Kj! need to do some research. You have no idea what gluten is and what it does to ones body and mind. I suggest you pick up the book Grain Brain and Wheat Belly.

Gluten-Free Gadabout
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said this on
14 Dec 2012 10:47:02 AM PDT
I love garbanzo beans and use them all the time, both for their flavor, nutrients and versatility. Nice to see these little beauties given their rightful due. Good job

Joyce and Pete
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said this on
17 Jan 2013 3:59:16 PM PDT
I heard today that having a gluten-free diet helps with arthritis. For this reason alone I am going to try it because my husband and I have arthritis in our backs and are in tremendous pain. I heard also it takes 1 month for the diet to take effect. We will try this for the month and pray that the results are satisfying.

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said this on
23 Jan 2013 4:22:10 PM PDT
Joyce and Pete keep doing the gluten-free as it is helpful to many people with aches from arthritis like me! I have stayed gluten-free for 5 months and it works; I'm in much less pain. I also use Turmeric and vitamin E...
It is NOT a weight loss program it just helps keep inflammation down if you have a problem with it. Good luck!

joseph korona
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said this on
21 Apr 2013 3:18:55 PM PDT
I am a celiac and have been gluten-free for over 2 years. I also have arthritis, especially in both thumb joints. Being gluten-free has done nothing for my arthritis. I tried the golden raisin and gin cure. It doesn't work either, but the gin is nice.

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said this on
07 Dec 2013 1:43:15 PM PDT
I had what seemed like pain in the joints. I thought it was stress related work. I found out from the doctor that I had a wheat intolerance. Once I got that out of my diet, I stopped having joint pain and a foggy brain.

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said this on
15 Feb 2013 5:38:49 AM PDT
I have used garbanzo bean flour in many recipes in place of wheat flour. It is wonderful. The gluten-free diet for me has helped with my fibromyalgia pain greatly. It took 3 months for me to see good results. It does take time, but it is well worth it for those that want to eat healthier without the "modern" manufactured wheats we have had to deal with in the past 50 years. Oh, and by the way, I lost 35 pounds during this time, and no I did not use sugar or lard... I used Stevia and Hemp butter or Avacado oil, etc. Keep up the good work.

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said this on
27 Feb 2013 12:24:43 PM PDT
KJ, you are wrong. Gluten is NOT healthy for anyone... man or animal. I suspect you must work for a company that sells wheat- or gluten-laced products.

said this on
18 Jun 2013 9:59:33 PM PDT
I think moderation is key. Period. I am a certified Personal Trainer and an award-winning all-natural fitness competitor and I eat gluten every day and rock a 6 pack and buns of steel like no-body's business at 35 years young. I don't mean to brag on my physique, I'm just giving you a clue that eating everything and not cutting out food groups/types is key to obtain all health benefits. There's no purpose in complicating people's eating habits more than they already are by restricting them to things they'll most likely not stick with anyway. There's more food than imaginable that has gluten content in it and your body WILL NOT respond well on drastic, overnight changes by that kind of decision making. It's best to teach moderation, a calorie is still a calorie. How about just counting those. My clients range from 16-81 and they all eat gluten and each and everyone have lost weight and feel great because I'm not restricting them from foods that they have no medical need to. For all you guys on "diets," I wish you would just learn more about moderation as there are enough "diets" floating around our society. Overall, eating healthy does indeed help with weight loss, but how about exercising? You can eat clean till you're blue in the face but how about some activity to actually benefit that food instead of just assuming eating food is going to work like a magic pill and that's it? Food isn't going to tighten your skin and build your muscles with no activity. Much respect to everyone trying to obtain healthier alternatives, it always brings joy to my spirits hearing people attempting a better life and of course these various responses are from what people say work for them which is great too. But before anyone says it's NOT healthy to eat gluten... please, refrain from what you're not positive about as that is just what may have worked for YOU. It's almost as if you're promising a death-sentence to these poor people. Just sayin...

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said this on
22 Jul 2013 4:08:33 AM PDT
Unless you have an allergy to gluten you will NEVER know how it affects your body! Sure go on and eat lard and sugar that will lead to a whole other area of health issues down the road!

I'm looking forward to eating this way as I have had issues with my stomach for over a year and the doctors are only now saying it is a gluten intolerance.

Having MANY friends that understand this allergy will help me stick to the new life style change!
Thank you for this site...

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Make sure that you ask the doctor how long she has to stop the supplements before you have her levels tested and be sure to take them all with you when you have the appointment so the doctor knows what she is taking.

Talk to your doctor. With your family history and symptoms he/she may be able to diagnose based on resolution of your symptoms and family history. Also check with your local hospital if it has it's own lab. Mine covered any labs at a greatly reduced cost based on a sliding fee scale. Did you have an MRI before they did the spinal? Celiacs with neuro impact will have white spots on an MRI that resemble the lesions found with MS. Many neuro doctors don't know this. I went through what you did and they did a spinal on me also based on the MRI results. If my doctor had know what the UBOs (unidentified bright objects) were I would have been diagnosed a couple years sooner than I was. Make sure if you supplement that you ask your doctor which ones you need to stop taking and for how long before they do a blood test to check levels. Sublingual B12 is a good idea when we have nervous system issues, but needs to be stopped for at least a week for an accurate blood level on testing. I hope you get some answers and feel better soon.

Thanks for that. Will get her tested for deficiencies. I did take her to a naturopath and get her on a bunch of vitamins, but she never was tested via bloods, so will get on to that, thanks

Hi Could a mod please move this post: and my reply below to a new thread when they get a chance? Thanks! Matt

Hello and welcome Firstly, don't worry about it but for ease your post (and hopefully my reply) will probably be moved to its own thread. That will make it easier for others to see it and reply and also help Galaxy's own thread here on track and making sense. The antibodies that the celiac tests look for can drop very quickly, so... maybe? Celiac is difficult to test for, there are different tests and sometimes someone doesnt test on one but does on the other. If you can get a copy of the tests and post it here the community may be able to help explain the results. It may have shown damage to the villi, the little tendrils in your intestine that help you extract nutrients from your food. Celiac is one, but not the only, way in which they can get damaged leading to a vast number of potential symptoms and further making diagnosis a tricky proposition. Definitely, there's a connection. Here's a page that explains it in detail: Fantastic It sounds as if your doctors were happy to diagnose you on the basis of the endoscopy? It may be then that you've found your answer. I hope so, you've clearly had a rotten and very scary time. I'm sure with the positive reaction to the diet you want to go on and get healthy, but I would only add that you should discuss this with your doctors, because they may want to exclude other potential causes if they've not confirmed celiac at this point. Check out the advice for newly diagnosed here: To your family I'd simply say that celiac is a disease of the autoimmune system, the part of our body that fights diseases and keeps us safe. In celiac people the autoimmune system see's the gluten protein found in wheat, barley, or rye grains as a threat to the system and it produces antibodies to attack it and in doing so attacks it's own body as well. It's genetic in component so close family members should consider a test if they have any of the many symptoms. There's roughly 1 person in 100 with celiac but most of them don't know it and are risking getting or staying sick by not finding out. There's further info for them and you here: I'm going to ask a mod to move your post and my reply to a new thread, but wanted to give you an answer first The good news is you've found a great site and there will be lots of support for you here. You've also got 'lucky' in that if you're going to have an autoimmune condition, celiac is a good one Most react really well to the gluten free diet and you will hopefully have much more healing to come! Best wishes Matt