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We've cooked chick peas for a few weeks now and I save the cooking water for bread making.We salt them and eat them like nuts!
8 Great Reasons to Include Chickpeas in Your Diet
Chickpeas, also known as garbanzo beans, are part of the legume family.
While they have become more popular recently, chickpeas have been grown in Middle Eastern countries for thousands of years.
Their nutty taste and grainy texture pairs well with several other foods and ingredients.
As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.
Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
Here are 8 evidence-based health benefits of chickpeas, as well as ways to incorporate them into your diet.
Chickpeas have an impressive nutrition profile.
They contain a moderate amount of calories, providing 46 calories per 1-ounce (28-gram) serving. Approximately 67% of those calories are from carbs, while the rest comes from protein and a small amount of fat (1).
Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein.
A 1-ounce (28-gram) serving provides the following nutrients (1):
- Calories: 46
- Carbs: 8 grams
- Fiber: 2 grams
- Protein: 3 grams
- Folate: 12% of the RDI
- Iron: 4% of the RDI
- Phosphorus: 5% of the RDI
- Copper: 5% of the RDI
- Manganese: 14% of the RDI
SummaryChickpeas contain a moderate amount of calories and several vitamins and minerals. They’re also a good source of fiber and protein.
The protein and fiber in chickpeas may help keep your appetite under control.
Protein and fiber work synergistically to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in the body (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
In fact, the filling effects of the protein and fiber in chickpeas may automatically lower your calorie intake throughout the day and at meals (4Trusted Source, 6Trusted Source, 7Trusted Source).
One study compared appetite and calorie intake among 12 women who consumed two separate meals (8Trusted Source).
Before one of the meals, they ate one cup (200 grams) of chickpeas, and before the other, they ate two slices of white bread.
The women experienced a significant reduction in appetite and calorie intake after the chickpea meal, compared to the white bread meal.
Another study found that individuals who ate an average of 104 grams of chickpeas daily for 12 weeks reported feeling fuller and eating less junk food, compared to when they did not eat chickpeas (9Trusted Source).
More research is needed to confirm the role that chickpeas may have in appetite control. However, they are certainly worth adding to your diet if you want to experiment with their fullness-promoting effects.
SummaryChickpeas are high in protein and fiber, which makes them a filling food that may help lower appetite and reduce calorie intake at meals.
Chickpeas are a great source of plant-based protein, making them an appropriate food choice for those who do not eat animal products.
A 1-ounce (28-gram) serving provides about 3 grams of protein, which is comparable to the protein content in similar foods like black beans and lentils (1).
The protein in chickpeas may help promote fullness and keep your appetite under control. Protein is also known for its role in weight control, bone health and maintaining muscle strength (6Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source).
Some studies have suggested that the quality of the protein in chickpeas is better than that of other types of legumes. That’s because chickpeas contain almost all the essential amino acids, except for methionine (10Trusted Source).
For this reason, they are not a complete source of protein. To make sure you get all the amino acids in your diet, it’s important to pair chickpeas with another protein source, such as whole grains, to make up for the deficit (6Trusted Source).
SummaryChickpeas are an excellent source of protein, which has a variety of health benefits, ranging from weight management to bone health. They are a great choice for individuals who avoid animal products.
Chickpeas have several properties that may help you control your weight.
First, chickpeas have a fairly low calorie density. This means they provide few calories relative to the amount of nutrients they contain (6Trusted Source, 13Trusted Source).
People who eat lots of low-calorie foods are more likely to lose weight and maintain it than those who eat a lot of high-calorie foods (14Trusted Source, 15Trusted Source).
Furthermore, the protein and fiber in chickpeas may promote weight management due to their appetite-lowering effects and potential to help reduce calorie intake at meals (8Trusted Source).
In one study, those who ate chickpeas regularly were 53% less likely to be obese and had a lower body mass index and weight circumference, compared to those who did not eat chickpeas (16Trusted Source).
Additionally, another meta-analysis found that those who ate at least one serving of legumes, such as chickpeas, each day lost 25% more weight than those who did not eat legumes (17Trusted Source).
Although these findings are promising, more human studies are needed to establish the effects that chickpeas have on weight management. Regardless, they are an incredibly healthy food to include in your diet.
SummaryChickpeas contain a moderate amount of calories and are high in fiber and protein, all properties that play a role in weight management.
Chickpeas have several properties that may help manage your blood sugar levels.
First, they have a fairly low glycemic index (GI), which is a marker of how rapidly your blood sugar rises after eating a food. Diets including many low-GI foods have been shown to promote blood sugar management (16Trusted Source, 18Trusted Source).
Second, chickpeas are a good source of fiber and protein, which are both known for their role in blood sugar regulation.
This is because fiber slows carb absorption, which promotes a steady rise in blood sugar levels, rather than a spike. Also, eating protein-rich foods may help maintain healthy blood sugar levels in individuals with type 2 diabetes (5Trusted Source, 19Trusted Source).
In one study, 19 people who ate a meal that contained 200 grams of chickpeas had a 21% reduction in blood sugar levels, compared to when they ate a meal that contained whole-grain cereal or white bread (20Trusted Source).
Another 12-week study found that 45 individuals who ate 728 grams of chickpeas per week had a notable reduction in their fasting insulin levels, which is an important factor in blood sugar control (21Trusted Source).
What’s more, several studies have associated chickpea consumption with a reduced risk of several diseases, including diabetes and heart disease. These effects are often attributed to their blood-sugar-lowering effects (10Trusted Source).
SummaryChickpeas have a low GI and are also a great source of fiber and protein, all properties that support healthy blood sugar control.
Chickpeas are full of fiber, which has several proven benefits for digestive health (16Trusted Source).
The fiber in chickpeas is mostly soluble, meaning it blends with water and forms a gel-like substance in the digestive tract.
Soluble fiber may help increase the number of healthy bacteria in your gut and prevent the overgrowth of unhealthy bacteria. This can lead to reduced risk of some digestive conditions, such as irritable bowel syndrome and colon cancer (5Trusted Source).
In one study, 42 people who ate 104 grams of chickpeas daily for 12 weeks reported improved bowel function, including more frequent bowel movements and softer stool consistency, compared to when they did not eat chickpeas (9Trusted Source, 16Trusted Source).
If you want to improve your digestive health, including more chickpeas in your diet is certainly worth a try.
SummaryChickpeas are high in fiber, which benefits your digestion by increasing the number of healthy bacteria in your gut and helping waste flow efficiently through your digestive tract.
Chickpeas have several characteristics that may help reduce the risk of several chronic diseases.
Heart Disease
Chickpeas are a great source of several minerals, such as magnesium and potassium, which have been studied for their potential to boost heart health (1, 22Trusted Source, 23Trusted Source).
This is because they may help prevent high blood pressure, which is a major risk factor for heart disease.
Additionally, the soluble fiber in chickpeas has been shown to help reduce triglyceride and “bad” LDL cholesterol levels, which may increase heart disease risk when elevated (16Trusted Source, 24Trusted Source).
In one 12- week study, 45 people who ate 728 grams of chickpeas per week significantly reduced their total cholesterol levels by an average of almost 16 mg/dL (21Trusted Source).
Cancer
Including chickpeas in your diet on a regular basis may help reduce your risk of certain types of cancer.
First, eating chickpeas may promote the body’s production of butyrate, a fatty acid that has been studied for its potential to reduce inflammation in colon cells, possibly decreasing the risk of colon cancer (16, 25Trusted Source).
Furthermore, chickpeas are a source of saponins, which are plant compounds that may help prevent the development of certain cancers. Saponins have also been studied for their role in inhibiting tumor growth (16Trusted Source, 26Trusted Source, 27Trusted Source).
Chickpeas also contain several vitamins and minerals that may lower your risk of cancer, including B vitamins, which may be responsible for reducing the risk of breast and lung cancer (28Trusted Source, 29Trusted Source, 30Trusted Source).
Diabetes
Chickpeas have a few properties known to support blood sugar control, and thus may help prevent and manage diabetes.
The fiber and protein in chickpeas help prevent your blood sugar levels from rising too quickly after eating, which is an important factor in diabetes management (5Trusted Source, 10Trusted Source, 16Trusted Source, 31Trusted Source).
Additionally, their low glycemic index (GI) makes them appropriate for those with diabetes, as they are unlikely to lead to blood sugar spikes (16Trusted Source, 32Trusted Source, 33Trusted Source).
They’re also a source of several vitamins and minerals that have been found to reduce the risk of type 2 diabetes, including magnesium, B vitamins and zinc (1, 34Trusted Source, 35Trusted Source, 36Trusted Source).
SummaryChickpeas have many characteristics that may help prevent some chronic illnesses, including heart disease, cancer and diabetes.
Chickpeas are incredibly easy to include in your diet.
They are quite affordable and convenient. Most grocery stores carry them in canned and dry varieties.
What’s more, chickpeas are versatile and can be used in a variety of dishes. One popular way to eat them is by adding them to salads, soups or sandwiches.
They’re also a main ingredient in hummus, which is a dip made with mashed chickpeas, tahini, olive oil, lemon juice, salt and garlic. You can buy hummus from the store or make it on your own, such as in this recipe.
Another way to enjoy chickpeas is to roast them, which makes for a delicious and crunchy snack. You can also incorporate them into veggie burgers or tacos.
Due to their protein content, they can make an excellent substitute for meat.
SummaryChickpeas are cheap and taste great when added to a variety of recipes. They are the main ingredient in hummus and make a great substitute for meat due to their protein content.
Chickpeas are a very healthy food.
They are high in vitamins, minerals, fiber and protein. These characteristics are responsible for most of their health benefits, which range from weight management to blood sugar control.
Including chickpeas in your diet regularly will support your health and may reduce your risk of developing chronic diseases, such as heart disease and cancer.
They’re affordable and easy to find at most grocery stores. You can include them in various dishes, and they make an excellent meat alternative in vegetarian and vegan meals.
Furthermore, chickpeas are delicious and certainly worth including in your diet if you want to reap their health benefits.
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The 9 Healthiest Beans and Legumes You Can Eat
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.
They are also a great replacement for meat as a source of vegetarian protein.
Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
Here are nine of the healthiest beans and legumes you can eat, and why they are good for you.
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Also known as garbanzo beans, chickpeas are a great source of fiber and protein.
Many scientific studies have shown that beans and legumes such as chickpeas can help reduce weight, risk factors for heart disease and potentially even the risk of cancer, especially when they replace red meat in the diet (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
One cup (164 grams) of cooked chickpeas contains roughly (6):
- Calories: 269
- Protein: 14.5 grams
- Fiber: 12.5 grams
- Folate (vitamin B9): 71% of the RDI
- Manganese: 84% of the RDI
- Copper: 29% of the RDI
- Iron: 26% of the RDI
Chickpeas are particularly beneficial at reducing blood sugar and increasing insulin sensitivity when compared with other high-carb foods (7Trusted Source).
In a study of 19 women, those who ate a meal containing 1.7 ounces (50 grams) of chickpeas had significantly lower blood sugar and insulin levels than those who ate the same amount of white bread or other wheat-containing foods (8Trusted Source).
Similarly, another study of 45 people showed that eating 26 ounces (728 grams) of chickpeas per week for 12 weeks significantly reduced insulin levels (9Trusted Source).
Eating chickpeas may also improve blood cholesterol levels.
A number of studies have shown that chickpeas can reduce both total cholesterol and “bad” low-density-lipoprotein (LDL) cholesterol, which are risk factors for heart disease (10Trusted Source, 11Trusted Source).
Your gut and the beneficial bacteria within it play an important role in many aspects of your health, so eating foods that contain gut-friendly fiber is extremely beneficial.
A number of studies have shown that diets containing chickpeas may also help improve bowel function and reduce the number of bad bacteria in the intestines (12Trusted Source, 13Trusted Source).
SummaryChickpeas are a great source of fiber and folate, and they’re also low in calories. They can help reduce blood sugar, decrease blood cholesterol and improve gut health.Lentils are a great source of vegetarian protein and can be great additions to soups and stews. They may also have a number of health benefits (14).
One cup (198 grams) of cooked lentils contains roughly (15):
- Calories: 230
- Protein: 17.9 grams
- Fiber: 15.6 grams
- Folate (vitamin B9): 90% of the RDI
- Manganese: 49% of the RDI
- Copper: 29% of the RDI
- Thiamine (vitamin B1): 22% of the RDI
Similar to chickpeas, lentils can help reduce blood sugar compared to other foods.
In a study of 24 men, those who were given pasta and tomato sauce containing lentils ate significantly less during the meal and had lower blood sugar than those who ate the same meal without lentils (16Trusted Source).
Another study of more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes (17Trusted Source).
These benefits may be due to the effects lentils have in the gut.
Some studies have shown that lentils benefit gut health by improving bowel function and slowing the rate that the stomach empties, which could help with digestion and prevent spikes in blood sugar (18Trusted Source, 19Trusted Source).
Finally, lentil sprouts may also help heart health by reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol (20Trusted Source).
SummaryLentils are a great source of vegetarian protein and may reduce blood sugar levels compared to some other foods that are high in carbohydrates.Peas are also a type of legume, and there are a number of different types.
One cup (160 grams) of cooked peas contains roughly (21):
- Calories: 125
- Protein: 8.2 grams
- Fiber: 8.8 grams
- Folate (vitamin B9): 24% of the RDI
- Manganese: 22% of the RDI
- Vitamin K: 48% of the RDI
- Thiamine (vitamin B1): 30% of the RDI
Like many other legumes, peas are a great source of fiber and protein. A lot of research has shown pea fiber and protein, which can be used as supplements, to have a number of health benefits.
One study of 23 people who were overweight and had high cholesterol found that eating 1.8 ounces (50 grams) of pea flour per day for 28 days significantly reduced insulin resistance and belly fat, compared to wheat flour (22Trusted Source).
Pea flour and pea fiber have shown similar benefits in other studies by reducing the increase in insulin and blood sugar after a meal, reducing blood triglycerides and increasing feelings of fullness (23Trusted Source, 24Trusted Source, 25Trusted Source).
Because fiber feeds the healthy bacteria in your gut, pea fiber may also improve gut health. One study showed that it can increase stool frequency in elderly people and reduce their use of laxatives (26Trusted Source).
It may also help the growth of healthy bacteria in the intestines, such as Lactobacilli and Bifidobacteria. These bacteria produce short-chain fatty acids, which help promote gut health (27Trusted Source).
SummaryPeas are a great source of fiber and protein, which may help reduce blood sugar and insulin resistance. Pea fiber and protein support a healthy gut, as well.Kidney beans are one of the most commonly consumed beans, and are often eaten with rice. They have a number of health benefits.
One cup (256 grams) of cooked kidney beans contains roughly (28):
- Calories: 215
- Protein: 13.4 grams
- Fiber: 13.6 grams
- Folate (vitamin B9): 23% of the RDI
- Manganese: 22% of the RDI
- Thiamine (vitamin B1): 20% of the RDI
- Copper: 17% of the RDI
- Iron: 17% of the RDI
Foods that are high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels.
One study of 17 people with type 2 diabetes found that eating kidney beans with rice significantly reduced the spike in blood sugar after the meal, compared to rice alone (29Trusted Source).
Along with high blood sugar, weight gain is also a risk factor for diabetes and metabolic syndrome, but kidney beans have the potential to reduce these risk factors.
One study showed that an extract from white kidney beans may help reduce body weight and fat mass (30Trusted Source).
Thirty overweight men and women who took the supplement for 30 days lost an average of 5.5 pounds (2.5 kg) more weight and significantly more fat mass and waist circumference than those who took a placebo.
SummaryKidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal.Like many other beans, black beans are a great source of fiber, protein and folate. They are a staple food in Central and South America.
One cup (172 grams) of cooked black beans contains roughly (31):
- Calories: 227
- Protein: 15.2 grams
- Fiber: 15 grams
- Folate (vitamin B9): 64% of the RDI
- Manganese: 38% of the RDI
- Magnesium: 30% of the RDI
- Thiamine (vitamin B1): 28% of the RDI
- Iron: 20% of the RDI
Black beans may also help reduce the spike in blood sugar that occurs after eating a meal, which may help reduce the risk of diabetes and weight gain (29Trusted Source).
This beneficial effect is because black beans have a lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal.
A couple of studies have shown that if people eat black beans with rice, the beans can reduce this rise in blood sugar compared to when people eat rice alone. Black beans also cause a lower blood sugar rise than bread (32Trusted Source, 33Trusted Source).
SummaryBlack beans are effective at reducing the rise in blood sugar after a meal compared to other high-carb foods, such as rice and bread.Soybeans are commonly consumed in Asia in a number of different forms, including tofu. They have many different health benefits.
One cup (172 grams) of cooked soybeans contains roughly (34):
- Calories: 298
- Protein: 28.6 grams
- Fiber: 10.3 grams
- Manganese: 71% of the RDI
- Iron: 49% of the RDI
- Phosphorus: 42% of the RDI
- Vitamin K: 41% of the RDI
- Riboflavin (vitamin B2): 29% of the RDI
- Folate (vitamin B9): 23% of the RDI
In addition to these nutrients, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many of their health benefits.
There is a lot of evidence to suggest that consuming soybeans and their isoflavones is associated with a reduced risk of cancer.
However, many of these studies are observational, meaning the participants’ diets weren’t controlled, so there could be other factors affecting the risk of cancer.
A large study that combined the results of 21 other studies found that eating high amounts of soybeans was associated with a 15% lower risk of stomach and other gastrointestinal cancers. Soybeans appeared to be especially effective in women (35Trusted Source).
Another study found similar results of soybeans on breast cancer. However, this effect was much smaller and the results were not clear (36Trusted Source).
Many of these benefits may be due to the fact that soy isoflavones are phytoestrogens. This means that they can mimic the effect of estrogen in the body, which tends to decline during menopause.
A large study of 403 postmenopausal women found that taking soy isoflavones for two years, in addition to calcium and vitamin D, significantly reduced the loss of bone density that occurs during menopause (37Trusted Source).
Soy protein and soy phytoestrogens may also help reduce a number of risk factors for heart disease, including blood pressure and blood cholesterol (38Trusted Source, 39Trusted Source).
SummarySoybeans and the antioxidants they contain may help reduce the risk of certain cancers, decrease risk factors for heart disease and reduce menopausal bone density loss.Pinto beans are common in Mexico. They’re often eaten as whole beans, or mashed and fried.
One cup (171 grams) of cooked pinto beans contains roughly (40):
- Calories: 245
- Protein: 15.4 grams
- Fiber: 15.4 grams
- Folate (vitamin B9): 74% of the RDI
- Manganese: 39% of the RDI
- Copper: 29% of the RDI
- Thiamine (vitamin B1): 22% of the RDI
Pinto beans may help reduce blood cholesterol.
A study of 16 people found that eating 1/2 cup of pinto beans per day for eight weeks significantly reduced both total cholesterol and “bad” LDL cholesterol in the blood (41Trusted Source).
Another study showed that pinto beans may reduce LDL cholesterol as well as increase the production of propionate, a short-chain fatty acid produced by gut bacteria. Propionate is good for gut health (42Trusted Source).
Like many other beans, pinto beans can also reduce the rise in blood sugar that happens after eating a meal (29Trusted Source).
SummaryPinto beans may help reduce blood cholesterol, blood sugar and maintain gut health. They can be eaten either whole or mashed.Navy beans, also known as haricot beans, are a great source of fiber, B vitamins and minerals.
One cup (182 grams) of cooked navy beans contains roughly (43):
- Calories: 255
- Protein: 15.0 grams
- Fiber: 19.1 grams
- Folate (vitamin B9): 64% of the RDI
- Manganese: 48% of the RDI
- Thiamine (vitamin B1): 29% of the RDI
- Magnesium: 24% of the RDI
- Iron: 24% of the RDI
Navy beans appear to help reduce symptoms of metabolic syndrome, likely due to their high fiber content.
An interesting study of 38 children who had abnormal blood cholesterol found that those who ate a muffin or smoothie containing 17.5 grams of navy bean powder every day for four weeks had higher levels of healthy HDL cholesterol (44Trusted Source).
Similar effects have been found in adults.
A study in overweight and obese adults found that eating 5 cups (910 grams) of navy beans and other legumes per week was as effective as dietary counseling for reducing waist circumference, blood sugar and blood pressure (45Trusted Source).
Other smaller studies have found similar beneficial effects (46Trusted Source).
SummaryNavy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome. They also contain several important nutrients.Interestingly, peanuts are legumes, which sets them apart from most other types of nuts.
Peanuts are a good source of monounsaturated fats, polyunsaturated fats, protein and B vitamins.
One half-cup (73 grams) of peanuts contains roughly (47):
- Calories: 427
- Protein: 17.3 grams
- Fiber: 5.9 grams
- Saturated fat: 5 grams
- Manganese: 76% of the RDI
- Niacin: 50% of the RDI
- Magnesium: 32% of the RDI
- Folate (vitamin B9): 27% of the RDI
- Vitamin E: 25% of the RDI
- Thiamine (vitamin B1): 22% of the RDI
Due to their high content of monounsaturated fats, peanuts can have a number of health benefits if they replace some other components of the diet.
A few large observational studies have found that eating peanuts is associated with a lower risk of death from many different causes, including heart disease, stroke, cancer and diabetes (48Trusted Source).
Interestingly, peanut butter doesn’t seem to have the same beneficial effects (49Trusted Source).
However, these studies are only observational, which means they can’t prove eating peanuts actually causes the reduction in these risks.
Other studies have examined the effect of eating peanuts on blood cholesterol (50Trusted Source, 51Trusted Source, 52Trusted Source).
One study in women who had high blood cholesterol found that those who ate peanuts as part of a low-fat diet for six months had lower total cholesterol and lower “bad” LDL cholesterol than those on a standard low-fat diet (53Trusted Source).
However, if you are salt-sensitive, aim for unsalted peanuts over the salted variety.
Summary Peanuts are actually a legume. They contain lots of healthy monounsaturated fats and may be beneficial for heart health.Beans and legumes are some of the most underrated foods on the planet.
They are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals.
There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut.
Not only that, but eating more beans and legumes as a source of protein instead of meat is also environmentally friendly.
Add them to soups, stews and salads, or just eat them on their own for a nutritious vegetarian meal.
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