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.
For context, men should aim for 11 mg of zinc daily, and women should get 8 mg.
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.
What’s more, zinc is a boon to the heart.
That’s important for people with diabetes, as the condition can increase the risk of heart disease.
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.