Chickpeas, also known as garbanzo beans, are a versatile and nutritious legume that has been a staple in Middle Eastern diets for thousands of years. Their nutty flavor and grainy texture make them a welcome addition to countless dishes. Beyond their culinary appeal, chickpeas boast an impressive nutritional profile, offering a wealth of vitamins, minerals, and fiber. These nutritional powerhouses may provide a variety of health benefits, including aiding weight management, improving digestion, and reducing the risk of chronic diseases. Additionally, chickpeas are high in protein and serve as an excellent meat replacement in vegetarian and vegan diets.
Nutritional Profile of Chickpeas
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.
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
This legume is a particularly good source of the mineral manganese and the B vitamin folate.
Chickpeas and Appetite Control
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. The filling effects of the protein and fiber in chickpeas may automatically lower your calorie intake.
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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.
Chickpeas as a Source of Plant-Based Protein
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 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.
Chickpeas and Weight Management
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. 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. Chickpeas’ fiber and protein content, plus their relatively low calorie density, may help you maintain a healthy weight.
Chickpeas and Blood Sugar Management
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.
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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.
Chickpeas and Digestive Health
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 a 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.
Chickpeas and Chronic Disease Prevention
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.
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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. 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.
Chickpeas and Brain Health
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.
Chickpeas and Iron Deficiency
Chickpeas are a good source of iron and may help safeguard against iron deficiency. A deficiency 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.
Incorporating Chickpeas into 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.
The Effect of Chickpeas on Glycemic Response and Appetite: A Study
A study explored the beneficial properties of chickpeas consumption on suppressing appetite, excessive blood glucose excursions, and energy intake (EI) from a subsequent meal. Two caloric preloaded foods, chickpeas, and white bread were compared to water control, fed to healthy female subjects at equal energy density, volume, and available carbohydrate content in two experiments spanning over 60 and 120 min. Blood glucose was measured by a portable glucometer and satiety by using a visual analogue scale questionnaire at baseline and every 15 up to 60 min in both experiments and then every 30 until 120 min in Experiment 2 after the preloads ingestion. A test meal was served at the end of both experiments to calculate EI and percent energy compensation (%EC).
The results suggest a reduction of 29-36% in blood glucose concentration, and 83-98% EC after the chickpeas in Experiments 1 and 2 respectively compared to white bread. The average appetite showed a positive association with EI.
Methods
Volunteers (n = 12) selected from a convenient sample of healthy female students participated in both experiments. The girls were within the body mass index (BMI in kg/m2) range of 20-25 and age 17-30 years. They were recruited through flyers and by word of mouth from the College of Life Sciences. Excluded were those with high fasting blood glucose, taking any medication, or who customarily skipped breakfast or were restrained eaters. Those who scored ≥11 on the Eating Habits Questionnaire were identified as restrained eaters (Polivy et al. 1978).
The test foods-white bread, canned chickpeas, and bottled water-were purchased from the local market. Weighed amounts corresponding to 18 g available carbohydrate (total carbohydrate-dietary fiber) of the white wheat bread (50 g, ~2 slices) and canned chickpeas (200 g, 1 cup) were used in both experiments. White bread was served immediately after toasting for 30 s, and canned chickpeas were heated for 90 s in a microwave oven before serving. Ten gram f butter was served with the bread to match the calories with those of the chickpeas. The water control was served at refrigerator temperature. Additional water was served with the test foods to equalize their volume in the stomach and to facilitate swallowing.
Both the experiments used a repeated-measures design whereby each subject consumed each preload treatment and served as her own control in both experiments with the test foods and control administered randomly to each subject. Blood glucose was measured in a finger prick sample and subjective appetite by a Visual Analogue Scale (VAS) questionnaire at baseline (fasting) and at 15 min intervals for 1 h after the preloads were administered for both experiments and then at 30 min intervals in the second hour of Experiment 2.
After completion of blood glucose and subjective appetite measurements, subjects were served with a pizza meal and a bottle of water (1.0 L). Food intake was assessed by weighing the cooked pizza before and after serving each test.
Results
The subjects participated in the study had a mean age of 23.67 ± 1.87 years. and a body mass index of 22.39 ± 1.32 kgm2. No significant differences were observed in baseline blood glucose concentrations among the preload treatments in either experiment (p > 0.05). Blood glucose changes were affected by both treatment (p < 0.001) and time (p < 0.001), with a time by treatment interaction (p < 0.001).
The calculated area under the curve (AUC) for blood glucose change was significantly higher for white bread followed by chickpeas and water both at over 60 and 120 min. This reduction in the AUC of blood glucose concentration after the chickpea treatment calculated was 29 and 36% in Experiment 1 and 2, respectively, compared to bread treatment.
Subjects on the control treatment in Experiment 1 had consumed 130 and 180 kcal more than the bread and chickpeas treatment, respectively. The cumulative energy intake was significantly higher after both white bread and chickpeas compared to control, resulting in partial EC of 60% after bread and 83% after chickpeas. Subjects on the chickpeas treatment had a significantly lower EI compared to either bread or water (p < 0.001), while bread and water were not different from each other.
These results are supported by the previous studies where chickpeas had a similar pattern of caloric suppression from a test meal consumed 120 min after the preload (Zafar et al. 2011) or food intake delayed at the test meal when calories were consumed ad libitum (Ball et al. 2003).
Chickpeas in Indian Cuisine
Chana (or chickpeas) is one of the most widely used ingredients in Indian cuisine, especially when it comes to North Indian food. Chickpeas are of two main types: desi and kabuli. Desi chickpeas or kala (black) channa are smaller and darker than light-colouredkabuli chana. Both these types are actually great for your health. If you cook them strategically, chickpeas can be a wonderful addition to your weight loss diet.
Chickpeas (Chana) Benefits
Chickpeas are high in fibre and can help promote satiety. They are also a great source of plant-based protein and can thus help curb your hunger pangs. By keeping your appetite under control, chickpeas can help you reduce your calorie intake - which is very important for weight loss. The soluble fibre of chickpeas can improve gut health, which affects nutrient absorption and may also influence weight management. Chickpeas can keep blood sugar levels under control and can help you deal with unwanted spikes too. Besides these benefits, chickpeas are also said to be good for your heart, bones and brain. They are rich in manganese as well as folate and contain minerals such as iron, zinc and copper.
How To Consume Chickpeas For Weight Loss: Recipes
- As a dip: Chickpeas are famously used to make hummus - which can be relished as a dip or spread. Classic hummus typically contains chickpeas, garlic, sesame, olive oil and lemon juice. You can pair it with bread, crackers, finger foods or any healthy snack.
- As a chaat: In India, different types of chana are popularly used to make chaat items. You can prepare chana chaat by tossing chickpeas with chopped veggies, a mix of spices, lemon juice and green chutney.
- As a soup: You can use black chickpeas (kala channa) to make a wholesome soup that is not only good for weight loss but also for diabetes. This soup, flavoured with garlic, cumin and pepper, also contains the goodness of beans and veggies.
- As a salad: Chickpeas also make a good addition to salads. You can make a delicious one by mixing boiled chana with apple, carrot, tomatoes, coriander, mint, etc. mixed with a lightly spiced honey-lime dressing.
- As a snack: You can also use chana to make healthy treats. One such option is a yummy chickpea cutlet that can be pan-fried or baked.
- As a dessert: You can even use kabuli chana to make a chocolatey dessert! Nutritionist Pooja Makhija shared this recipe for making a healthy chocolate 'cream.' This 4-ingredient dessert can be whipped up in just a few minutes and is very simple to prepare.
Green Chickpeas
Green chickpeas (sometimes called green garbanzo or green chana) are a variety of chickpeas that are typically grown in India and the Indian subcontinent, as well as in Ethiopia, Mexico, and Iran. They are one of the oldest crops in the world and one of the most nutrient-dense. Chickpeas are a good source of fibre, protein, and B vitamins, as well as folate, magnesium, potassium, and other important nutrients.
Green chickpeas are typically harvested earlier than tan chickpeas. However, they contain the same nutrients and nutritional value. Along with the nutrients and vitamins they contain, green chickpeas are also a good choice to add to your diet because they support healthy digestion and help regulate blood sugar.
Green Chickpeas and Weight Loss
Green chickpeas provide you with a sense of fullness while also giving you many nutrients. This is because they contain high amounts of protein and fibre, which work to promote fullness by slowing digestion. This means that not only will eating green chickpeas make you feel full, but you’ll stay full for longer. As a result, you’ll eat less calories without decreasing the amount of nutrients you take in. The fibre in green chickpeas is also water-soluble, so it aids in digestion and helps reduce the growth of harmful bacteria in your gastrointestinal tract. Digestive problems make it difficult to absorb nutrients and can contribute to bloating and even weight gain.
Ways to incorporate Green Chickpeas in your diet
One of the best ways to use them is to add them to existing meals. For instance, use a hefty amount the next time you make a salad. This will boost the nutritional content of the meal and help keep you full, so you won’t over-eat something unhealthy later. Green chickpeas also make a great snack. Simply sauté them with salt and pepper with a dash of olive oil and you’ll have a crunchy and delicious alternative to potato chips or other snack foods.