Health benefits of chickpeas: Sugar control, weight management, digestion and more

The high protein and fibre content in chickpeas promotes satiety, helping to control appetite and reduce overall calorie intake. Studies have shown that incorporating (Image: Canva)

Chickpeas, also known as garbanzo beans, are legumes belonging to the Fabaceae family, which also includes kidney beans and peanuts. These small, round, tan beans have a nutty flavour and creamy texture, making them a versatile ingredient in various cuisines.

Nutritional profile

Chickpeas are nutritionally rich, providing an array of vitamins and minerals. A one-cup serving of cooked chickpeas contains about 269 calories, 14.5 grams of protein, 4 grams of fat, 45 grams of carbohydrates, and 12.5 grams of fibre. They are particularly high in manganese, folate, copper, iron, and other essential nutrients, making them a beneficial addition to a balanced diet, says nutritionist Rashmi Khurrana of HealthFirst Portal.

Health benefit

Blood sugar control: Chickpeas have a low glycemic index (GI) and contain amylose, a slowly digesting starch, which helps in preventing rapid spikes in blood sugar and insulin levels. This makes chickpeas an excellent food choice for people with diabetes or those aiming to manage their blood sugar levels.

Digestive health: Rich in dietary fibre, especially soluble fibre like raffinose, chickpeas support digestive health. Soluble fibre aids in the gradual digestion of food and fosters the growth of beneficial gut bacteria, enhancing bowel regularity and overall digestive function.

Heart health: The soluble fibre in chickpeas can also help lower total cholesterol and LDL bad cholesterol levels, reducing the risk of heart disease. Additionally, the magnesium and potassium content in chickpeas supports heart health by helping to regulate blood pressure.

Bone health: Chickpeas contain calcium, magnesium, and other nutrients essential for strong bones. Soaking chickpeas before cooking can reduce phytates, which might otherwise inhibit calcium absorption.

Weight management: The high protein and fibre content in chickpeas promotes satiety, helping to control appetite and reduce overall calorie intake. Studies have shown that incorporating chickpeas into the diet can lead to significant reductions in appetite and increased feelings of fullness.

How to enjoy chickpeas: Chickpeas can be enjoyed in numerous ways. They can be purchased dried or canned. Dried chickpeas need to be soaked and cooked, while canned chickpeas are ready to eat after a quick rinse.