Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. Soluble fiber is good for more than just gut health. They can reduce the risk of cancer. They Could Improve Your Mental Health.
In fact, a one-cup serving represents “about half of the recommended daily fiber intake for adults,” Lane says. This promotes satiety (in other words, it helps you feel full longer) so you don't overeat. Because chickpeas are high in fiber, they also help prevent constipation, which has the added benefit of maintaining optimal gastrointestinal (intestinal) health. Chickpeas have a low glycemic index, which means they're a food that won't cause blood sugar to rise.
Just 2 cups of chickpeas contain the full daily value of dietary fiber. Better yet, they contain both soluble and insoluble fiber, the latter of which helps lower LDL cholesterol. One study even found that chickpeas reduced cholesterol levels even more than other foods with comparable levels of fiber. Chickpeas, also known as garbanzos, are a type of legume that is full of protein, fiber and complex carbohydrates.
They're nutrient-dense, meaning they have a lot of useful nutrients, but they're relatively low in calories. You'll find the versatile garbanzo in many Mediterranean and Indian dishes, and it's a practical source of plant-based protein. Most of the calories in chickpeas come from carbohydrates. There are about 35 grams of carbohydrates in a 1-cup serving.
Most of the carbohydrates in chickpeas are fiber and starch, although there is a small amount of natural sugar in chickpeas. 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 are a good source of vitamin B6 and folic acid (they provide approximately 14% of each person's daily needs in a 1-cup serving). You'll also get B vitamins: thiamine, riboflavin, niacin, and pantothenic acid. Thanks to their vitamins, minerals, proteins and fiber, chickpeas have many health benefits. Chickpeas are high in fiber and contain 16 percent of your daily needs in a half-cup serving.
About a third of the fiber in chickpeas is soluble fiber, making them a heart-healthy food. Studies have shown that people who eat high-fiber diets tend to have a reduced risk of heart disease. Some resistant starches aren't digested at all in the small intestine. At least one study has shown that replacing carbohydrates that are digested more quickly with legumes improves glycemic control by improving insulin sensitivity in people with diabetes.
Research that compared chickpeas to white bread found that study subjects who consumed chickpeas had better glycemic control and suppressed appetite and calorie intake. Adding fiber to your diet gradually can help prevent these symptoms. You can also buy chickpea flour (besan), which is often used in Indian curry as a thickener. This type of flour has half the carbohydrates of wheat flour and is rich in fiber and gluten-free.
Chickpeas are available both dried and canned. While canned goods are generally convenient, they are higher in sodium than dried varieties. A can of chickpeas can contain more than 622 mg of sodium. To reduce excess sodium by up to 40%, drain and rinse the chickpeas thoroughly with water.
Chickpeas can be added to salads, soups, stews, chilies, stews, vegetables, or cereal dishes. Combining chickpea puree with tahini produces hummus. Use hummus as a vegetable sauce for a snack full of protein and fiber, or swap high-fat condiments (such as mayonnaise) for hummus when making tuna or chicken salad. Chickpeas in the form of hummus, noodles or falafel, as well as different preparations, do provide nutritional value.
However, the possible added ingredients can increase the amount of fat, sodium and calories in each dish, so be sure to read the nutrition information for each preparation. Chickpea nutrition adds a healthy boost to your diet. With just half a cup of canned chickpeas, you'll get a variety of B vitamins, including a whopping 52% of your daily B6 needs, as well as folic acid, vitamin E, and vitamin K. Chickpeas also provide the minerals iron, phosphorus, magnesium, calcium, potassium and zinc.
However, be careful with the sodium content of canned chickpeas and be sure to rinse them before use to help reduce sodium. You can also prepare dried chickpeas yourself, and then you can control the amount of salt you use. As a plant-based protein, chickpeas are an excellent addition to vegetarian and vegan diets, especially since chickpeas contain eight of the nine essential amino acids (they only lack methionine). Chickpeas have a low glycemic index and are a great source of fiber and protein, all properties that help control blood sugar in a healthy way.
Scientists point out that people who eat chickpeas may be more likely to follow an overall nutritious diet than people who don't eat chickpeas, which can contribute to a healthy weight in research studies. 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). Chickpeas are an excellent source of several minerals, such as magnesium and potassium, which can improve heart health by helping prevent high blood pressure, a major risk factor for heart disease (1, 20, 2). That's why one study found that participants who ate chickpeas reported higher levels of satisfaction and ate fewer snacks between meals.
As bacteria in your gut break down the soluble fiber raffinose found in chickpeas, it creates a short-chain fatty acid called butyrate. As such, chickpeas are an excellent choice for people who may be at high risk of suffering from iron deficiency, such as vegans and vegetarians (4). Chickpeas are high in fiber, which benefits digestion by easing bowel movements and increasing the number of healthy bacteria in the intestine. In a small study, eating 1.25 cups (200 grams) of suppressed chickpeas after meals increased blood sugar levels by up to 36%, compared to eating 2 slices of white bread (.
Chickpeas are a great source of plant-based protein, making them an excellent food for people who don't eat meat or animal products. However, another review found that those who ate at least one daily serving of legumes, such as chickpeas, lost 25% more weight than those who didn't eat legumes (1). As a rich source of vitamins, minerals and fiber, chickpeas can offer a variety of health benefits, such as helping to control weight, improving digestion and reducing the risk of disease). Another big benefit of all that fiber and protein in chickpeas? It can slow digestion and help you stay satisfied longer, which can lead to eating fewer snacks and contribute to healthy weight management.
Chickpeas, also known as garbanzos, have been cultivated and consumed in Middle Eastern countries for thousands of years. 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). .