Because of their high fiber and protein content, chickpeas are excellent for weight loss diets because they keep you full longer and control your appetite. One study found that women who ate chickpeas instead of white bread consumed fewer calories at their next meal. After eating crackers or carrots with hummus, you may find that you feel quite satisfied even though it's a low-calorie snack. In addition to the satiating effects that come from both protein and fiber content, chickpeas also contain amylose, a resistant starch that the body digests slowly.
This can especially help people with diabetes lose weight because starch works to prevent sudden spikes in blood sugar levels, Lappe says. While these healthy foods don't have to be banned in a weight-loss diet, the combination of chickpeas and fat can make it a very high-calorie meal. Beyond fiber and protein, chickpeas provide folate, a B vitamin needed for protein metabolism and for maintaining cell health and function. Protein also helps you feel full, so you're more likely to feel full after a meal that contains chickpeas and you're less likely to overeat.
Whether you call them garbanzos or garbanzos, these little beige jewels appear everywhere. And while one cup of chickpeas mixed with low-calorie foods, such as vegetables, is sufficient for a hearty and relatively low-calorie meal, be sure to measure the portion to avoid overeating. Canned chickpeas are only added to chickpea and vegetable soup after the soup boils at the last minute. Each cup of chickpeas contains 15 grams of protein, which translates to 60 calories of protein, and you'll burn 18 of those 60 calories just by breaking them down.
Because chickpeas offer protein and fiber, they add volume to your meal without costing you a lot of calories. In a large bowl, add the chickpeas, vegetable juice, tomatoes, cucumber, onion, cilantro, hot pepper sauce, garlic, and lime juice. Tessa Nguyen, RD, LDN, chef and dietician agrees that chickpeas are an excellent ingredient to store in the kitchen. More specifically, chickpeas contain soluble fiber, which contributes to the health of gut bacteria and may also help maintain weight, according to Lappe.
There are different varieties of chickpeas that vary depending on the plant itself, so there are different ways in which you can find these legumes in your supermarket. Super affordable, tasty, and (if you buy dried or canned beans) durable, garbanzos deserve a place in any health-conscious kitchen. However, chickpeas are not a complete protein because they do not provide adequate amounts of the nine essential amino acids.