What are chickpeas?
Chickpeas, also known as garbanzo beans, are a type of legume cultivated in over 50 countries across the globe. Usually dried for long-term storage, they can also be found canned in various regions. Notably, chickpeas offer an affordable, plant-based source of protein, essential micronutrients, and dietary fiber. Their slow-release carbohydrates help maintain energy levels and regulate blood sugar.
This versatile ingredient is a staple in many cultures, especially in India, the Middle East, North Africa, and Europe. Chickpeas are found in a plethora of dishes such as curries, salads, soups, and dips; hummus being one of the most popular preparations worldwide. They can also be ground into flour, known as gram or besan, which is then used to make flatbreads such as roti and dosa. In recent times, chickpea pasta has become widely available, showcasing their versatility in the kitchen.
Explore cooking techniques for chickpeas, discover recipes featuring beans and pulses, and find mealtime inspiration in our chickpea recipes, ranging from easy falafel to chickpea curry.
Benefits of chickpeas may include:
- Rich in protein
- Contain anti-inflammatory polyphenols
- High in iron content
- Source of magnesium
- Low glycaemic index (GI)
- Aid in regulating blood sugar levels
- Associated with a lower risk of bowel cancer
- Support weight management by decreasing fat storage
- Help maintain a balanced gut microbiome, promoting digestive health
- Lower cholesterol levels
- Reduce blood pressure
Nutritional profile of chickpeas
A serving of 100g (cooked) chickpeas provides:
- 164 kcal
- 9g of protein
- 27g of carbohydrates
- 8g of fiber
Top 11 health benefits of chickpeas
1. They are a good source of protein
Chickpeas are rich in plant-based protein, which tends to be healthier compared to animal protein sources. They make an excellent substitute in various meat-based dishes while providing crucial nutrients like magnesium and fiber.
2. Contain anti-inflammatory polyphenols
Chickpeas are abundant in isoflavones, a form of polyphenol that possesses antioxidant properties. These compounds prevent DNA damage and mitigate risks associated with inflammatory diseases, including heart disease and type 2 diabetes. Additionally, isoflavones may alleviate menopause symptoms, such as hot flashes.
3. A source of iron
Iron is essential for transporting oxygen throughout the body, supporting brain development in children, enhancing immune function, and preventing fatigue. It’s a prevalent micronutrient deficiency in the UK, and just half a can of chickpeas meets nearly a quarter of daily iron requirements.
4. A source of magnesium
This same half-can provides around 17% of your daily magnesium needs. Magnesium is critical for over 300 biochemical reactions involving the cardiovascular, skeletal, and nervous systems, and is vital for energy production. Increased magnesium intake has also been linked to improved sleep quality and duration.
5. Chickpeas contain low glycaemic index carbohydrates
The carbohydrates in chickpeas have a low glycaemic index (GI), which means they are broken down and absorbed slowly compared to high-GI foods like glucose. This gradual release helps maintain stable energy levels.
6. Chickpeas can regulate blood sugar
As carbohydrates from chickpeas enter the bloodstream at a slower rate, they help prevent both blood sugar spikes and troughs. This results in a more balanced insulin response over time, which reduces the risk of insulin resistance. Consequently, chickpeas serve as a healthy carbohydrate option for those with type 2 diabetes or prediabetes.
7. They are associated with a lower risk of bowel cancer
Certain components of chickpeas are not digestible by our bodies, allowing them to reach the colon, where they are fermented by microbes. This process produces short-chain fatty acids like butyrate, which have protective effects against colorectal cancer.
8. Chickpeas can help with weight management by inhibiting appetite and reducing fat storage
Research suggests that chickpeas can aid in weight management by increasing feelings of fullness and stabilizing blood sugar levels. Additionally, some studies indicate they may reduce or even reverse visceral fat accumulation in animal models, although more research is needed to confirm these effects in humans.
9. Chickpeas can improve the balance of bacteria in the gut, supporting good digestive and immune health
Rich in various types of carbohydrates, including resistant starch and soluble fiber, chickpeas support gut health by nourishing beneficial bacteria. This enhances gut microbiome diversity, which strengthens the gut lining, reduces inflammation, and bolsters the immune system. A daily intake of 30g of fiber is recommended, and 100g of chickpeas can provide over a quarter of that.
10. Chickpeas can lower cholesterol
The soluble fiber found in chickpeas aids in the excretion of excess cholesterol by binding to it in the gut, preventing its reabsorption. Furthermore, they may reduce fat absorption from the diet while promoting beneficial gut bacteria that help lower cholesterol levels.
11. Chickpeas can lower blood pressure
Thanks to their potassium and magnesium content, chickpeas can help reduce blood pressure. Potassium counteracts sodium, which can raise blood pressure, while magnesium promotes vasodilation, relaxing and widening blood vessels to lower blood pressure.
Are chickpeas keto?
Chickpeas are typically not included in a ketogenic diet, which restricts daily carbohydrate intake to between 20-50g. With approximately 27g of carbohydrates per 100g cooked chickpeas, they occupy a significant portion of the allotted carb allowance. Most carbohydrates in a keto diet should come from low-carb vegetables to ensure a balance of fiber, vitamins, and minerals necessary for health.
Are chickpeas carbs?
While chickpeas contain carbohydrates, they are also rich in protein, fiber, micronutrients, and a small amount of fat. The carbohydrates they contain are intertwined with dietary fiber, making them complex carbs that digest slowly. This contributes to their low glycaemic index, making chickpeas a healthier carbohydrate choice.
Are there any risks to eating chickpeas?
Generally, there are few risks associated with consuming cooked chickpeas. However, raw chickpeas contain toxins and hard-to-digest compounds that may lead to gastrointestinal discomfort. These are eliminated through soaking and cooking. Although not harmful in the long run, some individuals with irritable bowel syndrome may experience worsened symptoms and should consult a healthcare professional if this occurs.
Overall, are chickpeas healthy?
Chickpeas provide an affordable and versatile source of plant-based protein, low-GI carbohydrates, dietary fiber, polyphenols, and essential micronutrients. Their rich nutrient profile supports improved blood sugar control, lower cholesterol levels, reduced blood pressure, and enhanced gut health. Incorporating chickpeas into your diet can be a smart choice for overall wellness.
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All health content on goodfood.com is intended for informational purposes only and should not be considered a substitute for professional medical advice. If you have any health concerns, please consult your healthcare provider. For more information, refer to our terms and conditions.
