Are Chickpeas Healthy? Here's What a Dietitian Says (2024)

FAQs

Are Chickpeas Healthy? Here's What a Dietitian Says? ›

Beyond fiber and protein, chickpeas provide folate, a B vitamin necessary for protein metabolism, maintaining cell health and function and preventing birth defects. A half cup of canned chickpeas provides 141 micrograms of folate, helping you achieve about 35% of your daily needs (400 mcg/day).

Risks. People should not eat raw chickpeas or other raw pulses, as they can contain toxins and substances that are difficult to digest. Even cooked chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort.

Between the plant-based protein, fiber, and even the complex carbohydrates that are within these tiny legumes, having chickpeas in your diet is ultimately a good health move. "Canned chickpeas are a convenient food that offers excellent nutrition," says MyNetDiary's Registered Dietitian and MS, Brenda Braslow.

Chickpeas are a known ingredient in combating excess weight because they are low in calories compared to the number of nutrients they provide. Suppose you eat low-calorie, high-fibre foods like chickpeas daily. In that case, you are highly likely to experience weight loss, especially when combined with some exercise.

Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular. They can help lower cholesterol.

No, chickpeas aren't considered inflammatory. Most healthcare providers consider chickpeas to be an anti-inflammatory food. This means they can help fight harmful inflammation in your body. They're also high in fiber and a good source of protein.

3 Tablespoons (about 2 ounces) of chickpea flour packs slightly more folate than half of your daily needs, more than 3 times the amount of iron found in one egg, provides about 6 grams of dietary fiber (which eggs don't carry any of) and about 13 grams of protein (an egg only contains 7).

Are there differences in nutrients between chickpeas and garbanzo beans? No, chickpeas and garbanzo beans do not have a nutritional difference, as they are the same type of legume.

Serve as a dip or side dish, or add to sandwiches or salads. Change up this basic recipe with sun-dried tomatoes, cumin, garlic or roasted red peppers. Add chickpeas and olive oil to a blender or food processor, and puree until smooth.

If you are using canned chickpeas, drain and rinse them with water to cut the sodium (salt) content by almost a half. Rinse well in cold water to make them easier to digest and less gas-producing.

Is 1 cup of chickpeas too much? ›

Chickpeas are high in fiber. In fact, the one-cup serving represents “roughly about almost 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.

Chickpeas are a great source of plant-based protein, making them an excellent food for people who don't eat meat or animal products. A 1-cup (164-gram) serving provides about 14.5 grams of protein, which is comparable to the protein content of similar foods like black beans and lentils ( 1 ).

Legumes have superior nutrient profiles in comparison to other common dietary staples, such as rice and corn [21]. For example, black beans and chickpeas contain more than 7 g of protein, while long-grain white rice and kernel corn contain only 2 g per 1/2 cup serving of cooked food.

Gastrointestinal problems

These sugars are fermented by bacteria in the large intestine and cause intestinal bloating or trapped gas within the intestine that causes discomfort. People with the following digestive tract diseases are advised to avoid chickpeas: Crohn's disease. Ulcerative colitis.

You can toss chickpeas with whole grains like farro or barley, or add chickpeas to salads for a plant-based protein boost. Chickpeas also work well in soups, like in the Daily Harvest Tomato + Zucchini Minestrone Soup.

There so many benefits to eating chickpeas. There are good reasons for it being a superfood. Chock full of vitamins, minerals, and fiber, it helps your body run smoothly and gives you the energy you need for your life.

Chickpeas are high in fiber, protein, and healthy fats and have a low GI. Potential benefits of chickpeas include helping control blood sugar, manage weight, and support heart and gut health. Chickpeas are versatile, so you can add them to many savory or sweet meals and snacks.

Some people may find themselves allergic or intolerant to these legumes. Chickpeas contain proteins, similar forms of which are found in soy beans, which may trigger an immune response from the body. For those with allergies, visible and common reactions include: Skin reactions such as eczema and hives.

The humble chickpea is higher in iron, calcium, and dietary fibre (chicken contains none!). They're also a rich source of B-group vitamins, selenium, and potassium, offering protection against cardiovascular disease.

Processed foods

This is where a product from group 2 – like salt, sugar, fat or vinegar – is added to one of those minimally-processed foods. This category includes: many tinned goods, such as tomatoes, lentils and beans, tuna, chickpeas.