Chickpeas, also known as garbanzo beans, are a type of bean are widely used in Mediterranean, Israeli and Indian cuisines. They come packed with the high nutrient content and health benefits found in the bean / legume family of veggies. In this article we discuss the evidence-based health benefits and nutritional content of this author’s favorite type of bean.
They are round, beige-colored beans with a firm outer skin, and smooth internal texture, nutty, slightly sweet flavor. Chickpeas are a good source of protein, fiber, and other nutrients, and are often used to make dishes such as hummus, falafel, salads, stews, and curries.
They can be cooked and eaten hot or cold, and can also be ground into flour to make a variety of gluten-free recipes. Chickpeas are available in canned or dried form in most grocery stores and health food stores.
Nutritional Content of Chickpeas
This table shows the nutritional content of cooked chickpeas (garbanzo beans) per 100 grams, including vitamins and minerals, and their corresponding % of Recommended Daily Intake (RDI):
| Nutrient | Amount per 100g | % RDI |
|---|---|---|
| Calories | 164 | |
| Protein | 8.9g | 18% |
| Carbohydrates | 27g | 9% |
| Fiber | 7.6g | 30% |
| Fat | 2.6g | 4% |
| Calcium | 49mg | 5% |
| Iron | 2.9mg | 16% |
| Magnesium | 48mg | 12% |
| Phosphorus | 168mg | 24% |
| Potassium | 291mg | 8% |
| Sodium | 6mg | 0% |
| Zinc | 1.5mg | 10% |
| Copper | 0.4mg | 20% |
| Manganese | 0.8mg | 40% |
| Selenium | 3.7mcg | 5% |
| Vitamin C | 0.6mg | 1% |
| Thiamin (B1) | 0.1mg | 9% |
| Riboflavin (B2) | 0.1mg | 5% |
| Niacin (B3) | 0.5mg | 3% |
| Pantothenic Acid (B5) | 0.3mg | 3% |
| Vitamin B6 | 0.1mg | 5% |
| Folate (B9) | 141mcg | 35% |
| Vitamin E | 0.4mg | 2% |
| Vitamin K | 4.1mcg | 5% |
Note: RDI values are based on a 2000 calorie diet and may vary depending on age, gender, and other factors.
Health Benefits of Chickpeas
Chickpeas (garbanzo beans) are a rich source of nutrients and have many health benefits. Many of these advantages can be found in other types of beans as well.
Heart Health
Chickpeas are an excellent source of dietary fiber and potassium, which is are beneficial for heart health. Fiber helps to lower cholesterol levels and reduces the risk of heart disease. Potassium helps to regulate blood pressure and maintain a healthy heart rhythm.
Digestive Health
The fiber in chickpeas are rich in fiber also are important for digestive health. Fiber helps to keep the digestive system functioning properly by preventing constipation and promoting regular bowel movements. Chickpeas (like Cassava which we covered previously) also contain resistant starch, which is a type of carbohydrate that is not fully digested in the small intestine. Resistant starch acts as a prebiotic, promoting the growth of beneficial bacteria in the gut.
Blood Sugar Control – Diabetes
Chickpeas are a low-glycemic-index food, which means they have a slow and steady effect on blood sugar levels. This makes them an excellent food choice for people with diabetes or those at risk of developing diabetes. Chickpeas contain complex carbohydrates that are slowly broken down by the body, leading to a gradual and steady release of glucose into the bloodstream. This helps to prevent spikes and crashes in blood sugar levels.
Weight Management / Dieting
Chickpeas are a nutrient-dense food that is low in calories. This makes them an excellent food choice for people who are trying to lose weight or maintain a healthy weight. The high fiber content of chickpeas helps to promote satiety and reduces the overall calorie intake. Chickpeas also contain protein, which helps to maintain muscle mass and promotes fat burning.
Bone Health
Chickpeas are a good source of calcium, magnesium, and phosphorus, which are essential minerals for bone health. Calcium is important for building strong bones and teeth, while magnesium and phosphorus play a role in bone formation and maintenance.
Potential Cancer Help – Saponins and Folate
Chickpeas are a rich source of various bioactive compounds, such as dietary fiber, antioxidants, and phytochemicals, which have been shown have anti-cancer potential. Here are some ways chickpeas possibly could help inhibit cancer:
- Anti-inflammatory effects: Inflammation is a key driver of cancer development and progression. Chickpeas contain several anti-inflammatory compounds, such as polyphenols and flavonoids, that can help reduce chronic inflammation in the body and inhibit cancer cell growth.
- Fiber content: Chickpeas are an excellent source of dietary fiber, which has been shown to reduce the risk of colon cancer.
- Phytochemicals: Chickpeas contain several phytochemicals, such as saponins, phytic acid, and protease inhibitors, that have been shown to potentially inhibit cancer cell growth and induce cancer cell death. Saponins, in particular, have been found to have potential anti-cancer properties by inhibiting the growth and spread of cancer cells.
- Regulate hormone levels: Some types of cancer, such as breast cancer, are hormone-sensitive, meaning they grow in response to hormones like estrogen. Chickpeas contain phytoestrogens, which are compounds that can bind to estrogen receptors and reduce the levels of estrogen in the body.
While chickpeas may potentially possess cancer inhibiting properties, it is important to note that they are not a cure for cancer and should only be thought of as a supplement to medical treatment by licensed physicians.ย
Recipe Ideas for Chickpeas
Chickpeas are a versatile ingredient that can be used in a variety of dishes. Here are some recipe ideas to help you incorporate chickpeas into your meals:
Falafel: Blend cooked chickpeas with herbs and spices, such as parsley and cumin, and form into balls. Fry or bake until crispy and serve with salad, tahini and/or hummus and pita bread for a delicious Israeli dish.
Chickpea Pasta: Chickpea pasta has become widely available in grocery stores. It is both higher in protein than regular pasta, and also is gluten-free. Serve with a tomato sauce and optional toppings.
Chickpea Salad: Mix cooked chickpeas with chopped vegetables, such as cucumber, cherry tomatoes, and bell peppers, and dress with olive oil and lemon juice for a Mediterranean salad.
Chickpea Curry: Cook chickpeas with curry powder, coconut milk, and diced tomatoes for a flavorful and filling curry. Serve with rice or naan bread.
Hummus: Blend cooked chickpeas with tahini, lemon juice, garlic, and olive oil to make a creamy and delicious hummus dip. Serve with pita bread or fresh vegetables.
Chickpea Stew: Simmer chickpeas with diced vegetables, such as carrots, celery, and onions, in a flavorful broth for a hearty and comforting stew.
Roasted Chickpeas: Toss cooked chickpeas with olive oil and spices, such as paprika and cumin, and roast in the oven until crispy for a crunchy and healthy snack.
Chickpea Burgers: Mash cooked chickpeas with bread crumbs, onion, and spices, and form into patties. Cook on a skillet or grill and serve on a bun with your favorite toppings.
These are just a few ideas. With their nutty flavor and firm texture, chickpeas are a great addition to many dishes and can be enjoyed in a variety of ways.
Disadvantages of Chickpeas
While chickpeas have many health benefits, there are some potential disadvantages to consider:
Flatulence: Chickpeas are high in fiber and oligosaccharides, like beans in general, which can be difficult for some people to digest. This can lead to gas and bloating, particularly if you eat a large amount at once or if your body is not used to digesting them.
Allergic reactions: Some people may be allergic to chickpeas, particularly if they have a legume allergy. Symptoms can range from mild, such as hives and itching, to severe, such as difficulty breathing or anaphylaxis.
Antinutrients: Chickpeas and beans in general contain antinutrients, such as phytic acid and trypsin inhibitors, which can reduce the absorption of certain minerals like iron and zinc. However, soaking and cooking chickpeas can help reduce the levels of antinutrients and increase the bioavailability of these minerals.
Purine content: Chickpeas and beans are high in purines, which can be a concern for people with gout or kidney problems. Purines can be broken down into uric acid, which can build up in the body and lead to joint pain and other health issues.
Processing: Some canned and packaged chickpea products may contain added salt, sugar, or preservatives, which can be unhealthy if consumed in large amounts. It is important to read labels and choose minimally processed chickpea products whenever possible.
While the disadvantages of chickpeas are relatively minor, it is important to be aware of them and to consume chickpeas in moderation as part of a balanced diet. If you have concerns about incorporating chickpeas into your diet, it is best to speak with a healthcare professional or registered dietitian.
Overall, chickpeas are a nutrient-dense food that has many health benefits. They are an excellent source of dietary fiber, complex carbohydrates, protein, and essential minerals. These nutrients are associated with various health benefits, including heart health, digestive health, blood sugar control, weight management, bone health, and cancer prevention. Incorporating chickpeas into your diet is a simple and delicious way to promote wellbeing.