Dietary guidelines for Americans promote high consumption of chickpeas. We recommend 3 cups per person, per week, which corresponds to about 600 grams of cooked chickpeas per week. The results of many studies support even larger quantities, namely 200-400 grams of cooked chickpeas per day. However, eating chickpeas every day has a downside.
The high fiber and carbohydrate content can sometimes lead to annoying gas, bloating and intestinal discomfort. This can worsen in people who already have digestive problems, such as irritable bowel syndrome, so people with sensitive systems should take special care when consuming chickpeas. Eat This Not That recommends introducing chickpeas into your diet slowly, especially if you haven't eaten a lot of legumes before, and dividing them into smaller portions to reduce the risk of developing uncomfortable digestive problems. In fact, a one-cup serving represents “approximately half of the recommended daily intake of fiber for adults,” Lane says.
This promotes satiety (in other words, it helps you feel full longer) so you don't overeat. Chickpeas are rich in several nutrients that may help brain health, such as choline, magnesium, selenium, and zinc. Chickpeas may help prevent some chronic diseases, such as heart disease, cancer, and type 2 diabetes. In fact, the satiating effects of the protein and fiber of chickpeas can automatically reduce calorie intake (6,.
While chickpeas are a good dietary choice for diabetics, including chickpeas in your regular diet may also reduce the risk of developing type 2 diabetes and help prevent the onset of the disease. It is important to rinse chickpeas before eating them, as it can help eliminate these substances and reduce possible symptoms of intestinal discomfort. The fiber and protein in chickpeas help prevent blood sugar levels from rising too quickly after eating, which is an important factor in managing diabetes (2, 14, 2). Although hummus is essentially simple to prepare, containing chickpeas, olive oil and tahini (a paste made with sesame seeds), some types may be flavored with other ingredients, such as chocolate.
They're also a main ingredient in hummus, which is a sauce made with chickpea puree, tahini, olive oil, lemon juice, salt, and garlic. Chickpeas are an excellent, low-calorie way to include a substantial amount of nutrients in the diet and provide many important health benefits. Chickpeas have a low glycemic index, which means they're a food that won't cause blood sugar to rise. Unlike other foods, chickpeas offer health benefits no matter how you consume them, because the nutrients in the legume always remain bioavailable, a term that means that the body can derive positive benefits from them.
In one study, people who regularly ate chickpeas were 53% less likely to have a body mass index (BMI) greater than 30 and more likely to have a lower waist circumference than those who didn't eat chickpeas (1). They experienced a significant reduction in appetite and calorie intake after eating chickpeas, compared to white bread flour (. According to a review of 26 studies, eating at least 1 serving a day of legumes, including chickpeas, can help significantly lower LDL (bad) cholesterol (2). However, chickpeas are considered both a vegetable and a protein because they are very nutritious.
The fiber and protein content of chickpeas, in addition to their relatively low calorie density, can help you maintain a healthy weight. .