Among the many legumes available to us, chickpeas rank among my favorites. I found this article on Healthline and am happy to share the ten benefits of chickpeas with you in this Weekend Ramble. Enjoy!
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Chickpeas are affordable, versatile, and highly nutritious. They may aid weight management, protect against chronic disease, and promote several other aspects of health.
Medically reviewed by Sade Meeks, MS, RD, Nutrition — By Brianna
Elliott, RD and Rachael Ajmera, MS, RD — Updated
on February 23, 2023
Chickpeas, also known as garbanzo beans, have been grown and
eaten in Middle Eastern countries for thousands of years.
Their nutty taste and grainy texture pair well with many
other foods and ingredients.
As a rich source of vitamins, minerals, and fiber, chickpeas
may offer a variety of health benefits, such as aiding weight management,
improving digestion, and reducing your risk of disease.
Additionally, this legume is high in protein and makes an
excellent replacement for meat in many vegetarian and vegan dishes.
Here are 10 evidence-based health benefits of chickpeas —
plus some simple recipe ideas.
Chickpeas boast an impressive nutritional profile.
They contain a moderate number of calories, providing 269 per
cup (164 grams). Approximately 67% of these calories come from carbs, while the
rest comes from protein and fat.
Chickpeas also provide a variety of vitamins and minerals,
as well as a decent amount of fiber and
protein. A 1-cup (164-gram) serving of cooked chickpeas offers:
- Calories: 269
- Protein: 14.5 grams
- Fat: 4 grams
- Carbs: 45 grams
- Fiber: 12.5 grams
- Manganese: 74% of the Daily Value (DV)
- Folate (vitamin B9): 71% of the DV
- Copper: 64% of the DV
- Iron: 26% of the DV
- Zinc: 23% of the DV
- Phosphorus: 22% of the DV
- Magnesium: 19% of the DV
- Thiamine: 16% of the DV
- Vitamin B6: 13% of the DV
- Selenium: 11% of the DV
- Potassium: 10% of the DV
As you can see, this legume is a particularly good source of
the mineral manganese and the B vitamin folate.
SUMMARY
Chickpeas contain a moderate amount of calories and several
vitamins and minerals. They’re also a good source of fiber and protein.
The protein and fiber in chickpeas may help keep your
appetite under control.
Protein and fiber work together to slow digestion, which
helps promote fullness. In addition, protein may increase levels of
appetite-reducing hormones in your body.
In fact, the filling effects of the protein and fiber in
chickpeas may automatically lower your calorie intake.
One study compared appetite and calorie intake among 12
women who ate two separate meals.
Before one of the meals, they ate 1.25 cups (200 grams) of
chickpeas, then 2 slices of white bread before the other meal. They experienced
a significant reduction
in appetite and calorie intake after the chickpea meal, compared with
the white bread meal.
Another small study found that those who ate pretzels and
chickpea-based hummus for an afternoon snack experienced a 70% reduction in
appetite and a 30% increase in fullness.
All the same, more research is needed on chickpeas and
appetite control.
SUMMARY
Chickpeas are high in protein and fiber, which may keep you
feeling full and reduce your calorie intake at meals.
Chickpeas are a great source of plant-based
protein, making them an excellent food for people who don’t eat meat or
animal products.
A 1-cup (164-gram) serving provides about 14.5 grams of
protein, which is comparable to the protein content of similar foods like black
beans and lentils.
The protein in chickpeas may help promote fullness and keep
your appetite under control. Protein is also known for its role in weight
management, bone health, and muscle strength.
Some studies have suggested that the quality of the protein
in chickpeas is better than that of other types of legumes. That’s because
chickpeas contain all of the essential
amino acids except methionine.
For this reason, they’re an incomplete source of protein. To
make sure you get all the amino acids in your diet, it’s important to pair
chickpeas with a whole grain that contains methionine, such as quinoa.
SUMMARY
Chickpeas are an excellent source of protein, which may aid
weight management and boost bone health. This legume is a great choice for
people who don’t eat animal products.
4. May help you manage your weight
Chickpeas may aid weight management due to their filling
effects.
The protein and fiber in chickpeas may reduce your appetite,
which may then lower your calorie intake at meals.
In one study, those who ate chickpeas regularly were 53%
less likely to have a body mass index (BMI) over 30 and more likely to have a
lower waist circumference than those who didn’t eat chickpeas.
While BMI remains a common health metric, keep in mind that
it’s limited
in its effectiveness.
Nonetheless, another review found that those who ate at
least 1 daily serving of legumes, such as chickpeas, lost 25% more weight than
those who didn’t eat legumes.
Although these findings are promising, more human studies
are needed.
SUMMARY
Chickpeas’ fiber and protein content, plus their relatively
low calorie density, may help you maintain a healthy weight.
5. May support blood sugar
regulation
Chickpeas may help manage your blood sugar levels in several
ways.
First, they have a fairly low glycemic index (GI), which is
a marker of how rapidly your blood sugar rises after eating a food. Diets that
include many low GI foods have been shown to promote
blood sugar management.
Additionally, chickpeas’ fiber and protein may help regulate
blood sugar levels.
That’s because fiber slows carb absorption to promote a
steady rise in blood sugar levels rather than a
spike. Eating protein-rich foods may also help maintain healthy blood sugar
levels.
In one small study, eating 1.25 cups (200 grams) of
chickpeas suppressed post-meal increases in blood sugar levels by up to 36%,
compared with eating 2 slices of white bread.
An older, 12-week study found that 45 people who ate four
10.5-ounce (300-gram) cans of chickpeas per week had a notable reduction in
fasting insulin levels, which is an important factor in blood sugar regulation.
What’s more, several studies associate chickpea intake with
a reduced risk of several diseases, including diabetes and heart disease. These
effects are often attributed to their capacity to lower blood sugar levels.
SUMMARY
Chickpeas have a low GI and are a great source of fiber and
protein — all properties that support healthy blood sugar management.
Chickpeas are full of fiber, which offers several benefits
for digestive health.
The fiber in chickpeas is mostly soluble,
meaning that it blends with water to form a gel-like substance in your
digestive tract.
Soluble fiber may help increase the number of healthy
bacteria in your gut and prevent the overgrowth of unhealthy bacteria.
This may lead to reduced risk of some digestive conditions, such as irritable
bowel syndrome (IBS) and colon cancer.
According to one review, chickpeas may also help support
digestive health by improving the frequency, ease, and consistency of bowel
movements.
SUMMARY
Chickpeas are high in fiber, which benefits your digestion
by supporting bowel movements and increasing the number of healthy bacteria in
your gut.
7. May protect against certain
chronic diseases
Chickpeas may help reduce your risk of several chronic illnesses.
Heart disease
Chickpeas are a great source of several minerals, such
as magnesium and
potassium, which may support heart health by helping prevent high blood
pressure — a major risk factor for heart disease.
Additionally, the soluble fiber in chickpeas has been shown
to reduce triglycerides and
LDL (bad) cholesterol, elevated levels of which may increase heart disease risk.
According to a review of 26 studies, eating at least 1
serving per day of legumes, including chickpeas, may help significantly lower
LDL (bad) cholesterol.
Cancer
Some research suggests that eating chickpeas regularly may
help reduce your risk of certain types of cancer.
That’s because this legume may promote your body’s
production of butyrate,
a fatty acid that may reduce inflammation in colon cells, possibly decreasing
your risk of colon cancer.
Furthermore, chickpeas contain saponins, which are plant
compounds that may help prevent the development of certain cancers. Saponins
have also been studied for their role in inhibiting tumor growth.
Chickpeas also provide several vitamins and minerals that
may lower
your cancer risk, including B vitamins, which may be associated with a
lower risk of breast and lung cancers.
Type 2 diabetes
Chickpeas may help prevent and manage diabetes due to their
blood-sugar-regulating effects.
The fiber and protein in chickpeas help stop your blood
sugar levels from rising too quickly after eating, which is an important factor
in diabetes management.
Additionally, their low glycemic index (GI) makes them appropriate
for those with diabetes, as they’re unlikely to lead to blood sugar spikes.
Finally, they’re a source of several nutrients that have
been found to reduce your risk
of type 2 diabetes, including magnesium and B vitamins. Their zinc content
may also help manage this condition.
SUMMARY
Chickpeas may help prevent some chronic illnesses, including
heart disease, cancer, and type 2 diabetes.
Thanks to their impressive nutrient profile, chickpeas
may support
brain function and mental health.
This is partly because they’re a great source of choline,
which plays an important role in brain function.
In particular, this essential nutrient is required for the
production of specific neurotransmitters, which act as chemical messengers for
your body’s nerve cells. However, while choline is vital for infants, its role
in adult health isn’t well researched.
Chickpeas also contain a hearty dose of magnesium, a key
mineral for nerve function.
What’s more, research shows that several nutrients found in
these legumes, including magnesium, selenium, and zinc, may help protect
against depression and anxiety.
Still, further human studies are necessary.
SUMMARY
Chickpeas are rich in several nutrients that may support
brain health, including choline, magnesium, selenium, and zinc.
9. May help
prevent iron deficiency
Chickpeas are an excellent
source of iron, packing approximately 26% of the DV into 1 cup (164 grams).
Iron is involved in red blood cell production, as well as
physical growth, brain development, muscle metabolism, and other aspects of
health.
If you’re not getting enough of this key micronutrient, your
body’s ability to produce healthy red blood cells may be impaired. In turn,
this may lead to iron deficiency, a condition characterized by symptoms like
weakness, fatigue, and shortness of breath.
As such, chickpeas are a great option for people who may be
at a high risk of iron deficiency, such as vegans and vegetarians.
Chickpeas also contain some vitamin C, which may help boost
your body’s iron absorption.
SUMMARY
Chickpeas are a good source of iron and may help safeguard
against iron deficiency.
10. Inexpensive and easy to add to
your diet
Chickpeas are incredibly easy to add to your diet.
They’re affordable and widely available in both canned and
dry varieties. Due to their high protein content, they’re an excellent
substitute for meat on vegetarian and vegan diets.
Plus, chickpeas are versatile and can be added to a variety
of dishes, such as salads,
soups, or sandwiches.
They’re also a main ingredient in hummus, which
is a dip made from mashed chickpeas, tahini, olive oil, lemon juice, salt, and
garlic.
Finally, you can roast chickpeas for a delicious and crunchy
snack, or incorporate them into veggie burgers and tacos.
SUMMARY
Chickpeas are cheap and taste great in numerous dishes.
They’re the main ingredient in hummus and make a great meat substitute due to
their protein content.
Chickpeas aren’t just an essential ingredient in hummus or a
delectable ingredient in chili.
They’re also very healthy, boasting vitamins, minerals,
fiber, and protein. These characteristics may support weight management, blood
sugar regulation, and brain health while reducing your risk of chronic ailments
like heart
disease and cancer.
To get started with chickpeas, try roasting them as a snack or
adding them to a salad.
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Quite an amazing food, these chickpeas... :-) You may have seen this recipe already, but just in case... here's a link to my Ceci Chorizo that is based around our beloved chickpeas!
Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R