Protein is essential for strengthening the immune system, as it works with key immunity-boosting micronutrients, such as vitamins A, C, and E, selenium, and zinc, says Julie Cunningham, RD, a certified diabetes care and education specialist based in Hendersonville, North Carolina.
With that in mind, consider the humble chickpea, a plant-based protein source that’s also a powerhouse when it comes to zinc. A standard 1-cup serving has 0.9 milligrams (mg) of zinc.
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For context, men should aim for 11 mg of zinc daily, and women should get 8 mg.
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Zinc can help strengthen the immune system to ward off infectious disease. The reverse is also true: A zinc deficiency can leave you more susceptible to viral illnesses.
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What’s more, zinc is a boon to the heart.
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That’s important for people with diabetes, as the condition can increase the risk of heart disease.
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Although chickpeas are high in carbs, they’re also an excellent source of fiber, which makes them ideal for people with diabetes, Cunningham notes.
How to Enjoy Them For a quick snack, Cunningham suggests blending chickpeas and lemon juice into a homemade hummus and dipping into it with nonstarchy veggie sticks, such as bell peppers and celery, instead of crackers.
