8 Great Reasons to Include Chickpeas in Your Diet

8 Great Reasons to Include Chickpeas in Your Diet
5/18/2018
Updated:
5/18/2018

Chickpeas, also known as garbanzo beans, are part of the legume family.

While they have become more popular recently, chickpeas have been grown in Middle Eastern countries for thousands of years.

Their nutty taste and grainy texture pairs well with several other foods and ingredients.

As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.

Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

Here are 8 evidence-based health benefits of chickpeas, as well as ways to incorporate them into your diet.

1. Packed With Nutrients

Chickpeas Nutrition Benefits
Chickpeas have an impressive nutrition profile.
They contain a moderate amount of calories, providing 46 calories per 1-ounce (28-gram) serving. Approximately 67% of those calories are from carbs, while the rest comes from protein and a small amount of fat (1).

Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein.

A 1-ounce (28-gram) serving provides the following nutrients (1):
  • Calories: 46
  • Carbs: 31 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Folate: 12% of the RDI
  • Iron: 4% of the RDI
  • Phosphorus: 5% of the RDI
  • Copper: 5% of the RDI
  • Manganese: 14% of the RDI
SUMMARYChickpeas contain a moderate amount of calories and several vitamins and minerals. They’re also a good source of fiber and protein.

2. May Help Keep Your Appetite Under Control

The protein and fiber in chickpeas may help keep your appetite under control.
Protein and fiber work synergistically to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in the body (2345).
In fact, the filling effects of the protein and fiber in chickpeas may automatically lower your calorie intake throughout the day and at meals (467).
One study compared appetite and calorie intake among 12 women who consumed two separate meals (8).

Before one of the meals, they ate one cup (200 grams) of chickpeas, and before the other, they ate two slices of white bread.

The women experienced a significant reduction in appetite and calorie intake after the chickpea meal, compared to the white bread meal.

Another study found that individuals who ate an average of 104 grams of chickpeas daily for 12 weeks reported feeling fuller and eating less junk food, compared to when they did not eat chickpeas (9).
More research is needed to confirm the role that chickpeas may have in appetite control. However, they are certainly worth adding to your diet if you want to experiment with their fullness-promoting effects.
SUMMARYChickpeas are high in protein and fiber, which makes them a filling food that may help lower appetite and reduce calorie intake at meals.

3. Rich in Plant-Based Protein

Chickpeas are a great source of plant-based protein, making them an appropriate food choice for those who do not eat animal products.
A 1-ounce (28-gram) serving provides about 3 grams of protein, which is comparable to the protein content in similar foods like black beans and lentils (1).
The protein in chickpeas may help promote fullness and keep your appetite under control. Protein is also known for its role in weight control, bone health and maintaining muscle strength (6101112).
Some studies have considered the quality of the protein in chickpeas to be better than that of other types of legumes. That’s because chickpeas contain almost all the essential amino acids, except for methionine (10).

First, chickpeas have a fairly low-calorie density. This means they provide few calories relative to the number of nutrients they contain (613).
People who eat lots of low-calorie foods are more likely to lose weight and main it than those who eat a lot of high-calorie foods (1415).
Furthermore, the protein and fiber in chickpeas may promote weight management due to their appetite-lowering effects and potential to help reduce calorie intake at meals (8).
In one study, those who ate chickpeas regularly were 53% less likely to be obese and had a lower body mass index and weight circumference, compared to those who did not eat chickpeas (16).
Additionally, another meta-analysis found that those who ate at least one serving of legumes, such as chickpeas, each day lost 25% more weight than those who did not eat legumes (17).

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 including many low-GI foods have been shown to promote blood sugar management (1618).

Second, chickpeas are a good source of fiber and protein, which are both known for their role in blood sugar regulation.

This is because fiber slows carb absorption, which promotes a steady rise in blood sugar levels, rather than a spike. Also, eating protein-rich foods may help maintain healthy blood sugar levels in individuals with type 2 diabetes (519).
In one study, 19 people who ate a meal that contained 200 grams of chickpeas had a 21% reduction in blood sugar levels, compared to when they ate a meal that contained whole-grain cereal or white bread (20).
Another 12-week study found that 45 individuals who ate 728 grams of chickpeas per week had a notable reduction in their fasting insulin levels, which is an important factor in blood sugar control (21).

The fiber in chickpeas is mostly soluble, meaning it blends with water and forms a gel-like substance in the digestive tract.

This prevents food from moving too quickly through the digestive system, allowing for more complete digestion and absorption of nutrients (5).
Soluble fiber may help increase the number of healthy bacteria in your gut and prevent the overgrowth of unhealthy bacteria. This can lead to reduced risk of some digestive conditions, such as irritable bowel syndrome and colon cancer (5).
In one study, 42 people who ate 104 grams of chickpeas daily for 12 weeks reported improved bowel function, including more frequent bowel movements and softer stool consistency, compared to when they did not eat chickpeas (916).

This is because they may help prevent high blood pressure, which is a major risk factor for heart disease.

Additionally, the soluble fiber in chickpeas has been shown to help reduce triglyceride and “bad” LDL cholesterol levels, which may increase heart disease risk when elevated (1624).
In one 12- week study, 45 people who ate 728 grams of chickpeas per week significantly reduced their total cholesterol levels by an average of almost 16 mg/dL (21).

Cancer

Including chickpeas in your diet on a regular basis may help reduce your risk of certain types of cancer.
First, eating chickpeas may promote the body’s production of butyrate, a fatty acid that has been studied for its potential to destroy damaged cells that may lead to colon cancer (25).
Furthermore, chickpeas are a source of 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 (162627).
Chickpeas also contain several vitamins and minerals that may lower your risk of cancer, including B vitamins, which may be responsible for reducing the risk of breast and lung cancer (282930).

Diabetes

Chickpeas have a few properties known to support blood sugar control, and thus may help prevent and manage diabetes.
The fiber and protein in chickpeas help prevent your blood sugar levels from rising too quickly after eating, which is an important factor in diabetes management (5101631).
Additionally, their low glycemic index (GI) makes them appropriate for those with diabetes, as they are unlikely to lead to blood sugar spikes (163233).
They’re also a source of several vitamins and minerals that have been found to reduce the risk of type 2 diabetes, including magnesium, B vitamins and zinc (1343536).
SUMMARYChickpeas have many characteristics that may help prevent some chronic illnesses, including heart disease, cancer and diabetes.

8. Inexpensive and Easy to Add to Your Diet

Chickpeas are incredibly easy to include in your diet.

They are quite affordable and convenient. Most grocery stores carry them in canned and dry varieties.

What’s more, chickpeas are versatile and can be used in a variety of dishes. One popular way to eat them is by adding them to salads, soups or sandwiches.

They’re also the main ingredient in hummus, which is a dip made with mashed chickpeas, tahini, olive oil, lemon juice, salt, and garlic. You can buy hummus from the store or make it on your own, such as in this recipe.

Another way to enjoy chickpeas is to roast them, which makes for a delicious and crunchy snack. You can also incorporate them into veggie burgers or tacos.

They are high in vitamins, minerals, fiber, and protein. These characteristics are responsible for most of their health benefits, which range from weight management to blood sugar control.

Including chickpeas in your diet regularly will support your health and may reduce your risk of developing chronic diseases, such as heart disease and cancer.

They’re affordable and easy to find at most grocery stores. You can include them in various dishes, and they make an excellent meat alternative in vegetarian and vegan meals.

Furthermore, chickpeas are delicious and certainly worth including in your diet if you want to reap their health benefits.

Brianna Elliott is a registered dietician and contributory to Healthline where this article was originally published. 

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