What are chickpeas?
Chickpeas – otherwise known as garbanzo beans – are a type of legume that is grown in over 50 countries worldwide. They are generally dried for easy long-term storage, then rehydrated (or, in developed countries, canned). They have numerous benefits, providing a cheap, plant-based source of protein, micronutrients and fibre, as well as slow-release carbs, which support energy levels and blood sugar control.
They form a large part of the diet in India, the Middle East, North Africa and Europe, and are eaten in curries, salads, soups, dips and spreads – hummus is a popular recipe around the world. Chickpeas can also be milled into flour, known as gram or besan, and made into flatbreads, such as roti or dosa – an Indian pancake. They’re now widely available in the form of chickpea pasta, too, making them extremely versatile.
Discover how to cook chickpeas, beans & pulses recipe ideas and mealtime inspiration in our chickpea recipes, from easy falafel to chickpea curry.
Benefits of chickpeas may include:
- Good source of protein
- Contain anti-inflammatory polyphenols
- High in iron
- Source of magnesium
- Low glycaemic index (GI)
- May help regulate blood sugar
- Associated with lower risk of bowel cancer
- Help with weight management by reducing fat storage
- May help restore the balance of bacteria in the gut, supporting good digestive health
- Can lower cholesterol
- Can lower blood pressure
Nutritional profile of chickpeas
100g (cooked) chickpeas provides:
- 164kcal
- 9g protein
- 27g carbohydrate
- 8g fibre
Top 11 health benefits of chickpeas
1. They are a good source of protein
Chickpeas are high in plant proteins, which are widely accepted to be beneficial for health when compared to animal proteins. This means they can be a good substitute in recipes that contain meat, providing additional nutrients such as magnesium and fibre.
2. Contain anti-inflammatory polyphenols
Chickpeas contain isoflavones, a type of polyphenol that is antioxidant – meaning it can prevent damage to DNA – and anti-inflammatory, which helps reduce the risks of inflammatory diseases such as heart disease and type-2 diabetes. Isoflavones are also known to reduce menopause symptoms like hot flushes for some women.
3. A source of iron
Iron is needed to carry oxygen around the body to all the cells and is vital for brain development in children, supporting the immune system and preventing fatigue. It’s one of the few common micronutrient deficiencies in the UK. Half a can of chickpeas contains nearly a quarter of our iron needs for a day.
4. A source of magnesium
That same half a can will also provide around 17 per cent of your daily magnesium needs. Magnesium is an essential part of over 300 reactions across the cardiovascular, skeletal and neurological systems, and is necessary for energy production. Increasing magnesium intake has also been shown to improve sleep quality and duration.
5. Chickpeas contain low glycaemic index carbohydrates
A low glycaemic index (GI) means that the carbohydrate energy is broken down and absorbed slowly when compared against glucose, which has a very high GI. This means that the carbohydrate enters the bloodstream more gradually, keeping energy levels more constant.
6. Chickpeas can regulate blood sugar
Because the carbohydrate is entering the blood more gradually, it prevents blood sugar spikes (when blood sugar goes above a safe level) and troughs (when it drops below a safe level). This also means the body releases less insulin over time, which helps prevent insulin resistance. As a result, chickpeas are a healthy source of carbohydrates for people with type-2 diabetes or pre-diabetes.
7. They are associated with lower risk of bowel cancer
Certain parts of chickpeas are indigestible by our own immune system, so they enter the colon, where they are broken down by microbes. This process leads to the production of short-chain fatty acids like butyrate, which are protective against colorectal cancers.
8. Chickpeas can help with weight management by inhibiting appetite and reducing fat storage
Chickpeas have been associated with managing weight, which might be because they can improve satiety and prevent blood sugar crashes. However, there’s also some evidence to suggest that they may reduce or even reverse visceral fat storage (in a study during which rats were fed a high-fat diet). Although there are no good studies demonstrating the effect in humans yet, this is promising, as visceral fat is the type of fat that can cause problems with metabolic health.
9. Chickpeas can improve the balance of bacteria in the gut, supporting good digestive and immune health
Chickpeas contain different types of carbohydrates, including resistant starch and soluble fibre. These are beneficial for our gut health because they provide food for helpful bacteria, improving gut microbiome diversity, which in turn strengthens the gut wall, reduces inflammation and aids the immune system. We need 30g fibre every day, and 100g can provide over a quarter of this.
10. Chickpeas can lower cholesterol
Soluble fibre in chickpeas can help excretion of excess cholesterol by binding to it in the gut and preventing reabsorption. Additionally, it can reduce absorption of fats from the diet and help promote bacteria in the gut that can reduce cholesterol.
11. Chickpeas can lower blood pressure
Chickpeas can lower blood pressure because they contain potassium and magnesium. Potassium counteracts the effect of sodium, which can increase blood pressure; magnesium can cause vasodilation, which relaxes and therefore widens blood vessels, reducing blood pressure.
Are chickpeas keto?
Chickpeas are not generally eaten on a ketogenic diet, during which you would be limited to between 20-50g of carbohydrates in a day. Cooked chickpeas contain about 27g carbs per 100g, so while technically possible, it doesn’t leave a lot of room for other carbohydrate foods. Most carbohydrates on the keto diet should come from a variety of low-carb vegetables so you can still get the range of fibres, vitamins, minerals and polyphenols needed for health.
Are chickpeas carbs?
Chickpeas do contain carbs, but they also contain protein, fibre, micronutrients and a very small amount of fat. The carbohydrates in chickpeas are bound up with fibre, so they are complex carbohydrates that take time to break down and digest. This makes them low glycaemic index, which – combined with the nutrient profile – means they are a healthy type of carbohydrate.
Are there any risks to eating chickpeas?
There are very few risks to eating cooked chickpeas. Raw chickpeas, however, contain toxins and compounds that are difficult to digest that can cause gastrointestinal problems. Soaking and cooking removes these. Although not harmful in the long-term, some people with irritable bowel syndrome may find that chickpeas make their symptoms worse, and they should consult a doctor or dietitian if this is the case.
Overall, are chickpeas healthy?
Chickpeas are a cheap and versatile source of plant protein, low-GI carbohydrate, healthy fibre and polyphenols and micronutrients. Thanks to all these nutrients, they have been shown to improve blood sugar control, reduce cholesterol and blood pressure, and improve gut health. Chickpeas are a very healthy addition to the diet.
Now try:
Healthy Mediterranean recipes
20 ways with chickpeas
The best vegetarian protein sources
Vegan comfort food recipes
Is halloumi healthy?
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
