Chickpeas, or garbanzo beans, have a long history of use in Middle Eastern countries. They have a nutty taste that pairs well with numerous ingredients and dishes. Chickpeas are technically a type of pulses, which are the dried, edible seeds of plants in the legume family. Although there are many types of garbanzo beans, the most common is the Kabuli variety, which exhibits a smooth texture and buttery flavor. This is the most common variety in the United States.
Chickpeas contain a moderate amount of calories at 269 per cup. Roughly 67% of those calories come from complex carbohydrates, while the rest come from protein and healthy fats. They also provide different vitamins and minerals, some of which are listed in the following nutritional profile, which is from a one-cup serving of cooked chickpeas:
- Calories: 269
- Fat: 4 grams (g)
- Protein: 14.5 g
- Fiber: 12.5 g
- Carbs: 45 g
- Copper: 64% of the daily value (DV)
- Iron: 26% of the DV
- Manganese: 74% of the DV
- Zinc: 23% of the DV
- Thiamine: 16% of the DV
- Phosphorus: 22% of the DV
- Vitamin B6: 13% of the DV
- Selenium: 11% of the DV
- Potassium: 10% of the DV
As you can see, chickpeas contain an array of nutrients and are particularly rich in manganese, folate, and protein. Learn more about their health benefits below.Â
They May Protect Heart Health
Heart disease is the number one cause of death in the United States. Your risk increases if you have high cholesterol, high blood pressure, or high blood sugar. By adding more fiber-rich foods to your diet, you can help care for your heart. Fiber works to lower cholesterol by decreasing cholesterol absorption by the body. It also helps you increase the excretion cholesterol via stool. Chickpeas also contain phytonutrients, including isoflavones and saponins, which have heart-protective properties. Research shows that isoflavones protect against high blood lipid levels and plaque buildup in the arteries. Saponins bind to cholesterol and inhibit its absorption by the digestive system, which ultimately lowers blood cholesterol levels.Â
They Help Regulate Blood Sugar
Chickpeas have a low glycemic index (GI), which is a marker for how quickly blood sugar rises after eating food. Most diets that promote blood sugar management include chickpeas for this reason. Chickpeas also contain fiber and protein, both of which may help regulate blood sugar levels. Fiber slows the absorption of carbs, promoting a steady rise in blood sugar instead of a spike. One small study found that eating 1.25 cups of chickpeas suppressed post-meal increases in blood sugar by 35% compared to eating 2 slices of white bread. Other studies associated chickpea intake with a reduced risk of diabetes, heart disease, and other diseases.Â
They May Support Healthy Body Weight
As previously mentioned, chickpeas contain a lot of fiber and protein, two nutrients that play a role in satiety. These nutrients slow digestion and increase glucagon-like cholecystokinin and peptide-1, both of which help you feel fuller after eating. Choosing foods, like chickpeas, that are richer in fiber and protein can help you eat fewer calories, which is good news for your waistline. Studies show that eating chickpeas can reduce appetite and help you eat fewer calories per day. A small study from 2017 included 12 women and compared a serving of white bread to 200 grams of chickpeas. Study authors observed that the women consumed 194 fewer calories at their next meal, which was two hours later, after consuming the chickpeas.
They May Support Brain Health
Chickpeas contain choline, which plays a role in brain function. This nutrient is necessary for the production of certain neurotransmitters, which are the chemical messengers for your body’s nerve cells. Although choline is vital for infants, its role in adult health is not well researched. Research shows that magnesium, selenium, and zinc, all of which are in chickpeas, protect against anxiety and depression.Â
They May Boost Digestive Health
The fiber in chickpeas is mostly soluble, meaning it blends with water to form a gel-like substance in the digestive tract. Not only does soluble fiber make it easier to pass stool, but it also helps increase the beneficial bacteria in the gut. That may reduce the risk of certain digestive conditions, including irritable bowel syndrome (IBS) and colon cancer. Lastly, one review found that chickpeas may support digestive health by improving the ease, consistency, and frequency of bowel movements.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
