10 Health Benefits of Chickpeas

What are Chickpeas?

Chickpeas also known as Chloe or Chana in India are good source of protein and fiber. They are versatile and can be included in your regular diet in many different forms. You can easily make them as vegetables, add them to your salad or simply boil them and eat them with some yogurt.

Types of Chickpeas

• Kabuli Chickpeas
• Green Chickpeas
• Brown Chickpeas

In this blog we will understand the benefits of Chickpeas and why you should incorporate them in your diet.

Health Benefits of Chickpeas

1. Provides Vital Nutrients

Chickpeas are very nutritious. They provide important nutrients like protein, fiber, vitamins and minerals. Chickpeas are rich in vitamins like Vitamin B along with minerals like Zinc, Iron, Selenium and magnesium. Chickpeas are well liked in the fitness community due to their nutritional benefits.

One cup or 164g of serving of chickpeas provide the following nutrition value of chickpeas

• Calories: 269Kcal
• Protein: 14.5 grams
• Fat: 4 grams
• Carbs: 45 grams
• Fiber: 12.5 grams
• Manganese: 74% of the Daily Value (DV)
• Folate (vitamin B9): 71% of the DV
• Copper: 64% of the DV
• Iron: 26% of the DV
• Zinc: 23% of the DV
• Phosphorus: 22% of the DV
• Magnesium: 19% of the DV
• Thiamine: 16% of the DV
• Vitamin B6: 13% of the DV
• Selenium: 11% of the DV
• Potassium: 10% of the DV

2. Provides Satiety

As mentioned, Chickpeas are rich in protein and fiber which help you to feel fuller for a longer period of time. Protein also helps you to produce appetite-reducing hormones in your body. Chickpeas are also good if you want to control your calorie intake.

A study found that participants who consumed 200g of chickpeas before one meal and two slices of white bread before another meal experienced significant reduction in appetite and calorie intake after chickpea meals as compared to white bread meal (1).

3. Healthy Source of Plant Protein

Chickpeas are an excellent source of plant-based protein making them ideal for vegans and vegetarians. If you wonder how much protein is in chickpeas, well the answer is 14.5g per 164g serving.  Chickpeas contain all essential amino acids except methionine which makes them a better protein source than legumes.

4. Weight Management

Protein is good for weight management so if you are someone who wants to lose some extra kilos then eating chickpeas is good for your weight loss. One scientific study found that participants who ate chickpeas regularly were 53% less likely to have a body mass index (BMI) over 30 and more likely to have a lower waist circumference than those who didn’t eat chickpeas (2).

5. Helps Manage Blood Sugar Levels

One of the many uses of chickpeas is that they help you manage your blood sugar. Chickpeas have a low glycemic index which makes the ideal for people with diabetes. Chickpeas are rich in fibers which help to regulate blood sugar.

Fibers slow down the digestion of carbs that help to steady rise in blood sugar. A study found that participants who ate 200g of chickpeas suppressed their post-meal increases in blood sugar levels by up to 36% (3).

6. Aids in Digestion

Fiber content in chickpeas makes them ideal to improve digestive health. Chickpeas are rich in soluble fiber that blends with water to form a gel like structure that keeps you full for a longer period of time. Soluble fiber also helps to increase good bacteria in the gut which leads to reduction in some digestive conditions, such as irritable bowel syndrome (IBS) and colon cancer (4).

7. Helps Prevent Certain Chronic Disease

Chickpeas contain minerals like magnesium and potassium which help to improve heart health. They help to prevent high blood pressure which is a major risk factor for heart disease. Soluble fiber present in the chickpeas also helps to lower triglycerides and LDL (bad cholesterol) which are responsible for heart diseases.

Certain research also shows that chickpeas also help to reduce your risk of certain types of cancer. Chickpeas are great in managing diabetes. Due to the fiber and protein content they help stop your blood sugar levels from rising too quickly after eating, which is an important factor in diabetes management (5).

8. Cognitive Health

Chickpeas are beneficial for brain health due to their high content of nutrients like folate, vitamin B6, and magnesium, which support cognitive function. Additionally, chickpeas provide a steady source of energy and help regulate blood sugar levels, contributing to overall brain health and cognitive performance.

9. Helps Prevent Iron Deficiency

Getting enough iron is a challenge for vegans and vegetarians. Chickpeas are great source of Iron. One cup of chickpeas can fulfill up to 26% of your daily Iron requirements. Iron is a key component of hemoglobin, the protein in red blood cells responsible for carrying oxygen from the lungs to tissues throughout the body. Iron is essential for proper brain function, including cognitive development, neurotransmitter synthesis, and maintaining optimal cognitive performance. Incorporating chickpeas in your diet can help you prevent iron deficiency.

10. Improves Bone Health

Chickpeas contribute to bone health due to their rich content of nutrients essential for bone strength, including calcium, magnesium, phosphorus, and vitamin K. These nutrients support bone density, mineralization, and overall bone health, potentially reducing the risk of osteoporosis and fractures when consumed as part of a balanced diet.

Conclusion

Chickpeas extend beyond their traditional uses in hummus and chili; they offer significant health benefits. Packed with vitamins, minerals, fiber, and protein, they can aid in weight management, regulate blood sugar, and promote brain health. Additionally, they may lower the risk of chronic diseases such as heart disease and cancer. Incorporate chickpeas into your diet by roasting them for a nutritious snack or tossing them into salads.

FAQs

1. What are the benefits of eating chickpeas?

Eating chickpeas provides multiple benefits to your health from improving digestive health, weight management, reducing the risk of chronic diseases, preventing Iron deficiency anemia and managing blood sugar level.

2. What are the main nutrients in chickpeas?

Main nutrients in chickpeas are fibers, proteins, carbs, manganese, iron, zinc, selenium and vitamins.

3. Is it OK to eat chickpeas every day?

Yes, it is ok to eat chickpeas every day. Chickpeas provide multiple health benefits and are easy to incorporate in the diet.

4. Are chickpeas high in protein?

Yes, chickpeas are relatively high in protein providing 14.5g per one cup serving.

5. Does boiling chickpeas reduce protein?

Boiling chickpeas may lead to a slight reduction in protein due to some loss of nutrients in the cooking water, but the overall protein content remains relatively high.

6. How many chickpeas can I eat in a day?

There is no specific limit on how many chickpeas you can eat in a day. It’s generally safe to consume them in moderation as part of a balanced diet.