India produces the most chickpeas in the world, but they are cultivated in more than 50 countries. They are an excellent source of carbohydrates, protein, fiber, B vitamins and some minerals, and are a nutritious staple of many diets. Chickpeas are a good source of plant-based protein, providing approximately 11 grams per 1-cup serving. Protein is important for maintaining a healthy immune system.
It is also the basic component of hair, skin and nails and is used to help build muscle tissue. Chickpeas in the form of hummus, noodles or falafel, as well as different preparations, do provide nutritional value. A more recent phenomenon is the widespread popularity of pasta with chickpeas, a good choice for people with gluten intolerance or for anyone looking to increase the protein and fiber content of their pasta dish (Banza chickpea pasta has approximately twice as much protein and four times more fiber than other wheat-based pasta). Research that compared chickpeas to white bread found that study subjects who consumed chickpeas had better glycemic control and suppressed appetite and calorie intake.
The USDA provides the following nutritional information for 1 cup (152 g) of drained and rinsed canned chickpeas. But be sure to soak them first to get rid of phytates, which can prevent the body from absorbing the calcium in chickpeas. Although hummus is essentially easy to prepare, it contains chickpeas, olive oil and tahini (a paste made with sesame seeds). Some types may be flavored with other ingredients, such as chocolate.
Chickpeas have a low glycemic index, which means they're a food that won't cause your blood sugar to rise. Approximately 70 percent of your daily folate or folic acid requirement (for dried chickpeas; 15 percent for canned ones). Chickpeas are the main ingredient in hummus, a delicious sauce that also includes tahini, lemon juice and garlic. A review of the research found that including legumes (certain legumes, including chickpeas) in the diet produces a weight-loss effect even when diets aren't designed to restrict calories.
Chickpeas, like other legumes, contain resistant starch that slows down the digestion of carbohydrates. Chickpeas, also known as garbanzos, are a type of legume that is full of protein, fiber and complex carbohydrates. Chickpeas contain choline, a nutrient that helps produce chemicals important for memory, mood, muscle control, and other brain and nervous system activities. In addition, drain and rinse canned chickpeas with running water before eating to remove any residue.