Introduction

Americans have dramatically increased the use of chickpeas in their diets, over the past few years, particularly in the form of hummus. Chickpeas have so many nutritional and health benefits – adding them to the diet is a big nutritional boost. They are inexpensive and versatile to add to many dishes. This article looks at chickpeas and their health benefits.

Chickpeas, also known as garbanzo beans, are a type of legume in the same family as kidney beans and peanuts. There are two varieties – the blond variety (called Kabuli) that is sold mostly in the Middle East and North America, and the black chickpeas (called Desi) found in India, Pakistan, and Ethiopia. Chickpeas are grown in more than 50 countries; India is the world’s leading producer.

Chickpeas are full of protein, fiber, and complex carbohydrates. They are a good plant-based source of protein and found in many Mediterranean and Indian dishes. Chickpeas are available both dried and canned. Chickpea flour is also available, which has half the carbohydrates of wheat flour, is gluten-free, and high in fiber.  Hummus is the predominant way most Americans add chickpeas to their diet.

Blood Sugar Control

Chickpeas can help control blood sugar. A 2022 review indicated that eating pulses (the term for the dried seed of a legume) like chickpeas long term helps with glycemic control. Both canned and dry chickpeas have a low glycemic index. They have a type of starch called amylose that digests slowly. Chickpeas offer the potential for blood sugar control through low starch digestibility, high fiber, protein, and hormonal effects. This is beneficial for people with diabetes.

Fiber

Chickpeas are a good source of dietary fiber. Good bacteria in the gut breaks down this fiber so the colon digests it slowly. This helps to avoid constipation. Also, chickpeas can help manage weight as the fiber adds bulk to meals and fills one up quickly. Because they move through the digestive system slower than low fiber foods, they work to keep the appetite satiated for a longer period of time.

Heart Health

Chickpeas have several benefits for heart health. They are a good source of polyunsaturated fats, which help control cholesterol levels. They contain fiber, potassium, B vitamins, iron, magnesium, and selenium – all nutrients that support heart health.  They can help lower cholesterol and lessen total cholesterol and LDL (“bad”) cholesterol. They help control triglycerides, blood sugar, and blood pressure, helping to reduce the risk of cardiovascular disease.

Cancer Prevention

Chickpeas have a variety of bioactive components, including antioxidants, phytochemicals, and bioactive peptides, all of which have preventative and protective health effects. They are high in selenium and beta-carotene that act as antioxidants, which helps the body remove free radicals. Free radicals are toxic substances that can build up in the body, damage cells, and lead to problems such as cancer. Eating chickpeas also produces a fatty acid called butyrate which may reduce the risk of colorectal cancers.

Bone Health

Chickpeas provide calcium, magnesium, and phosphorous. Each of these minerals helps to maintain strong and healthy bones. If using dry chickpeas, be sure to soak them first, to get rid of phytates (compounds that can interfere with calcium absorption).

Chickpea Options:

Let’s look at various ways to add chickpeas to the diet.

Hummus:

Hummus is the most prevalent way American eat chickpeas. Hummus consists of chickpeas, tahini, garlic, and spices. There are many different options at grocery stores and online. Hummus can also be prepared at home. Hummus is a convenient way to get all the benefits of adding chickpeas to the diet. A 2020 study reviewed the health benefits of hummus to promote diet quality and improve health, by replacing foods higher in saturated fats, sodium, or added sugars.

Canned Chickpeas:

Canned chickpeas are inexpensive, versatile and convenient. They are higher in sodium than dried chickpeas, however. Drain and rinse canned chickpeas to reduce the sodium content. There are differences in texture and seasonings among chickpea brands. Dried chickpeas

Dried chickpeas are also inexpensive and have a more natural flavor as they are not soaked in preservatives. Soak them before cooking them.

How to soak:

1. Sort through the beans and remove any stones or debris;
2. Place the chickpeas in a large bowl and cover with cold water;
3. Soak overnight in the refrigerator for about 12 hours.

The following rapid soak option can be done if there is not time for the traditional soak.

How to soak in one hour:

1. Sort through the beans and remove any stones or debris;
2. Put in a colander and rinse chickpeas under cool water before draining;
3. Transfer beans to a saucepan and cover with two inches of water;
4. Bring to a boil, cook for one minute, cover, and remove from heat;
5. Let the beans soak for one hour, then rinse and cook just as if they had soaked for 12 hours.

Chickpea Flour:

Chickpea flour is an excellent substitute for refined white flour. It can be found in the baking section of many grocery stores and online, and can be used as a replacement for wheat flour in baking or combined with wheat flour to improve the nutritional value of baked goods. It can also be used as a thickener in soups and curries, or in traditional Indian dishes.

Tips for eating chickpeas:

• Buy pre-made hummus at the store or make at home by blending chickpeas with olive oil, garlic, lemon juice and tahini; serve with raw vegetables or crackers;
• Try adding chickpea flour to recipes for baked goods; either half white and half wheat flour or completely replace with chickpea flour;
• Roast chickpeas for a snack;
• Add chickpeas to soups, stews, or salads;
• Make falafel by mashing chickpeas with cumin, garlic, chili and coriander, and frying

Who Should Avoid Chickpeas?

Chickpeas are a legume, like soybeans and peanuts. While chickpea allergy is relatively rare, it still exists. Chickpea allergy can be seen as a cross-reaction in people with an allergy to peas, lentils, soybeans, or hazelnuts. Chickpeas are naturally gluten free so a good option for individuals with celiac disease.

If you follow a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) diet to manage irritable bowel syndrome (IBS) or diverticulitis (during flare ups), avoid chickpeas. Chickpeas are generally a high FODMAP food due to their galacto-oligosaccharide content. Limit chickpea intake to one quarter cup during IBS flares.

Like other beans and high fiber food, chickpeas can cause intestinal symptoms, like gas. Add chickpeas to the diet gradually to prevent these symptoms.

Resources

Bar-El Dadon, S., Pascual, C. Y., & Reifen, R. (2014). Food allergy and cross-reactivity—Chickpea as a test case. Food Chemistry, 165, 483–488. https://doi.org/10.1016/j.foodchem.2014.05.138

Begum, N., Khan, Q. U., Liu, L. G., Li, W., Liu, D., & Haq, I. U. (2023). Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.). Frontiers in Nutrition, 10, 1218468. https://doi.org/10.3389/fnut.2023.1218468

Bone Health and Osteoporosis Foundation. (n.d.). Nutrition and bone health. https://www.bonehealthandosteoporosis.org/patients/treatment/nutrition/

Grains & Legumes Nutrition Council. (n.d.). Enjoying legumes on a low FODMAP diet. https://www.glnc.org.au/resource/enjoying-legumes-on-a-low-fodmap-diet/

Hafiz, M. S., Campbell, M. D., O'Mahoney, L. L., Holmes, M., Orfila, C., & Boesch, C. (2022). Pulse consumption improves indices of glycemic control in adults with and without type 2 diabetes: A systematic review and meta-analysis of acute and long-term randomized controlled trials. European Journal of Nutrition, 61(2), 809–824. https://doi.org/10.1007/s00394-021-02685-y

Lukus, P. K., Doma, K. M., & Duncan, A. M. (2020). The role of pulses in cardiovascular disease risk for adults with diabetes. American Journal of Lifestyle Medicine, 14(6), 571–584. https://doi.org/10.1177/1559827620916698

Nam, T., Kim, A., & Oh, Y. (2023). Effectiveness of chickpeas on blood sugar: A systematic review and meta-analysis of randomized controlled trials. Nutrients, 15(21), 4556. https://doi.org/10.3390/nu15214556

Reister, E. J., Belote, L. N., & Leidy, H. J. (2020). The benefits of including hummus and hummus ingredients into the American diet to promote diet quality and health: A comprehensive review. Nutrients, 12(12), 3678. https://doi.org/10.3390/nu12123678

Sehar, S., Rabail, R., Munir, S., Shakeel, K., Khalil, A. A., Tufail, T., Abid, M., Mukhtar, K., Nabi, B. G., Goksen, G., & Aadil, R. M. (2023). An insight into anticancer perspectives of chickpea bioactive compounds. Food Chemistry Advances, 3, 100453. https://doi.org/10.1016/j.focha.2023.100453

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