10 Science-Backed Benefits of Chickpeas

Chickpeas often referred to as Garbanzo beans have been cultivated and consumed by people in Middle Eastern countries for thousands of years. Their grainy and nutty texture is a great match with other food items and ingredients. A rich source of vitamins, minerals as well as fiber, chickpeas can provide a range of health benefits like aiding in weight loss as well as improving digestion and increasing your chances of catching a disease.

In addition, this legume is rich in protein, making it an excellent substitute for meat in a variety of vegan and vegetarian recipes.Here are 10 scientifically-proven advantages of eating chickpeas as well as some simple recipes to try.

1. Filled with Vitamins and Nutrients

Chickpeas have a hefty nutritional profile.

They have a moderate amount of calories. They provide 269 calories per cup (164 grams). Around 67% of the calories are from carbohydrates and the remainder comes from fat and protein.

Chickpeas also supply a wide range of minerals and vitamins, along with a substantial quantity in fibre along with protein. One cup (164-gram) portion of chickpeas that have been cooked provides:

  • Calories: 269
  • Protein: 14.5 grams
  • Fat: 4 grams
  • Carbs 45 grams
  • Fiber: 12.5 grams
  • Manganese: 74% of the Daily Value (DV)
  • Folate (vitamin B9):71% of the DV
  • Copper:64% of the DV
  • Iron:26% of the DV
  • Zinc:23% of the DV
  • Phosphorus: 22% of the DV
  • Magnesium: 19% of the DV
  • Thiamine:16% of the DV
  • Vitamin B6:13% of the DV
  • Selenium:11% of the DV
  • Potassium:10% of the DV

You can clearly see that legume is an excellent source of manganese and B Vitamin folate.

SUMMARY- Chickpeas have a decent amount of calories, as well as several minerals and vitamins. They’re also a rich source of protein and fiber.


2. May Keep You Feeling Full

The protein and fiber content in chickpeas could help you reduce your appetite.

Protein and fiber are able to help slow digestion which can help increase your appetite. Additionally, protein can increase the levels of hormones that suppress appetite within your body. 

In actual fact the filling effect of the fiber and protein in chickpeas could automatically lower the amount of calories you consume.

One study looked at consumption of calories and appetite between 12 women who had two meals in a row.

Prior to one meal the participants ate 1.25 cup (200 grams) of chickpeas. Then, they ate two pieces of bread prior to the meal. They saw a substantial decrease in hunger and calorie intake following the chickpea meal, in comparison to the white bread meal.

A small study also discovered that people who consumed pretzels and chickpea-based hummus for an afternoon snack, experienced an increase of 70% in appetite as well as an increase of 30% in the amount of food consumed.

However, there is a need for more research on chickpeas and appetite management.

SUMMARY- Chickpeas are rich in fiber and protein that can help keep you fuller and decrease your calories during meals.

3. Protein Rich In Plants

Chickpeas are an excellent source of protein from plants and are an ideal food choice for those who don’t consume animals or meat products.

1 cup (164-gram) serving is about 14.5 grams of protein similar in protein levels in similar foods such as lentils and beans.

The protein in chickpeas could aid in filling you up and keeping your appetite in check. Protein is also well-known for its importance in weight control as well as bone health and the strength of muscles.

Certain studies have indicated it is possible that protein found in chickpeas is higher than those from other kinds of legumes. This is because chickpeas are a complete source ingredient of necessary amino acids with the exception of methionine.

This is why they’re a poor source of protein. To ensure you’re getting all amino acids you need in your diet, it’s essential to combine chickpeas with an entire grain that is rich in methionine such as quinoa.

SUMMARY- Chickpeas are a great source of protein that can help in weight loss and improve the health of bones. This legume is a fantastic option for those who don’t consume animal products.

4. May Help You Manage Your Weight

Chickpeas could aid in weight reduction because of their filling effect.

The fiber and protein found in chickpeas can decrease your appetite. This could reduce your calories when eating dinner.

In one study who ate chickpeas frequently were found to be 53 percent less likely to have an index of body mass (BMI) above 30 and significantly more likely to be carrying a smaller waist circumference than those who did not consume chickpeas.

While BMI is still a popular health measure, bear in mind that it’s only effective in a limited way.

However, another study found that people who consumed at least one serving a day of legumes, like chickpeas, shed 25 percent more weight than people who did not eat the legumes.

While these results are encouraging, however, more studies on humans are required.

SUMMARY- Chickpeas contain protein and fiber amount, as well as their low-calorie content, can aid in maintaining your weight in a healthy way.

5. May Support Blood Sugar Regulation

Chickpeas can help you manage the blood sugar levels of your body in many ways.

They also have a low glycemic index (GI) which is a measure of how quickly your blood sugar increases after you consume a food. Foods that contain a wide range of low GI food items have been found to aid in the management of blood sugar.

Furthermore, the chickpeas’ protein and fiber could aid in regulating the blood sugar level.

This is because fiber reduces absorption of carbohydrates, which results in an ongoing rise of blood sugar instead of a sudden increase. Consuming protein-rich food items can aid in maintaining healthy levels of blood sugar.

In a small study the consumption of 1.25 cups (200 grams) of chickpeas slowed blood sugar by as much as 36%, when compared to eating two pieces of bread.

A study from a previous 12 weeks discovered that 45 participants who consumed the equivalent of four 10.5-ounce (300-gram) canned chickpeas a week experienced significant reduction in their levels of insulin in their fasting blood which is a key element in the regulation of blood sugar.

Additionally, several studies have linked consumption of chickpeas to the lower risk of many diseases, including heart disease and diabetes. These benefits are usually attributed in part to their ability to lower glucose levels in the body.

SUMMARY- Chickpeas have low GI and are a fantastic source of protein and fiber — all qualities that help maintain healthy blood sugar levels.

6. May Benefit Digestion

Chickpeas are a great source of fiber, and it has many advantages for digestion health.

Chickpea fiber is primarily liquid which means that it is able to mix with water and form the appearance of a gel in your digestive tract.

Soluble fiber could help increase the amount of healthy bacteria that live in your digestive tract and stop the growth of harmful bacteria. This can reduce the chances of suffering from certain digestive diseases like IBS, irritable bowel syndrome (IBS) or colon cancer.

According to one study, chickpeas could also support digestion health by increasing the frequency as well as the ease and regularity of stool motions.

SUMMARY- Chickpeas contain a lot of fiber, which can aid in your digestion by assisting in bowel movement and increasing the number of healthy bacteria that live in your gut.

7. Can Help Prevent Certain Chronic Illnesses

Chickpeas could help decrease the risk of developing chronic diseases.

Heart Disease

Chickpeas are a fantastic source of many minerals, like magnesium and potassium, which can help support the heart by helping to reduce high blood pressure, which is one of the major risk factors in heart diseases.

In addition, the soluble fiber in chickpeas was found to lower the amount of triglycerides and also LDL (bad) cholesterol. high levels of which could increase the risk of developing heart disease.

Based on an analysis of 26 studies eating at least one daily serving of legumes like chickpeas, can help reduce cholesterol levels. (bad) cholesterol.


A few studies suggest that eating chickpeas on a regular basis could lower your chance of developing certain types of cancer.

It’s because this legume can increase your body’s production of butyrate which is a fat that could reduce inflammation in colon cells, potentially reducing your chance of developing colon cancer.

In addition, chickpeas have saponins. These are plant substances that can help in preventing the growth of certain cancers. Saponins are also being studied to determine their impact on the growth of tumors.

Chickpeas are also rich in minerals and vitamins that could reduce your risk of cancer such as vitamin B which could be linked to lower risk of lung and breast cancer.

Type-2 Diabetes

Chickpeas may help prevent and manage diabetes due to their blood-sugar-regulating effects.

The protein and fiber in chickpeas prevent the blood sugar levels increasing too rapidly after eating. This is essential for managing diabetes.

In addition, their low glycemic Index (GI) is what makes them ideal for people suffering from diabetes since they’re not likely to cause high blood sugar levels.

They’re also an important source of several substances that have been shown to reduce the chance of developing type 2 diabetes such as B vitamins and magnesium. The zinc content of their food can aid in managing this condition. 

SUMMARY- Chickpeas can help to prevent certain chronic diseases, such as cancer, heart disease and type 2 diabetes.

8. May Promote Brain Health

With their amazing nutritional profile, chickpeas can help improve the brain’s functioning and mental well-being.

This is due to the fact that they’re an excellent source of choline that is a key component of the brain’s function.

In particular, this crucial nutritional element is needed to create specific neurotransmitters that act as chemical messengers to the nerve cells in your body. While it is essential for infants but its function in the adult’s health isn’t fully studied

Chickpeas also have a substantial dosage of magnesium, which is a vital mineral for nervous system function 

Furthermore, research has shown that certain nutrients found within these beans, such as selenium, magnesium and zinc, can assist in the prevention of depression as well as anxiousness.

Yet, further human studies are needed.

SUMMARY- Chickpeas are high in nutrients that could aid in maintaining the brain, including selenium, magnesium, choline and zinc.

9. May Help Prevent Iron Deficiency

Chickpeas provide an excellent iron-rich food with a total of 26percent of daily value into a cup (164 grams).

Iron plays a role in the production of red blood cells and physical growth in brain development, metabolism of muscles, and many other aspects of well-being.

If you’re not receiving enough of this important micronutrient, the body’s ability to make good red blood cells could be affected. This can cause iron deficiency, an illness that is marked by symptoms such as fatigue, weakness and breathlessness.

In this way, chickpeas can be an ideal choice for people who are at high risk of having iron deficiencies like vegetarians and vegans.

Chickpeas also contain vitamin C, which can aid in boosting the absorption of iron by your body.

SUMMARY- Chickpeas are a great source of iron and could aid in preventing iron deficiency.

10. Cost-Effective and Easy to Incorporate Into Your Diet

Chickpeas are extremely easy to incorporate into your diet.

They’re inexpensive and readily accessible in dried and canned varieties. Due to their protein content, they’re a great alternative to meat for vegetarian or vegan diets.

Chickpeas are also versatile and can be used in many recipes, including salads and soups as well as sandwiches.

They’re also an essential ingredient in Hummus that dip made of chickpeas mashed, tahini, lemon juice, olive oil salt, garlic, and salt.

You can also roast chickpeas to make an enticing and delicious snack and incorporate them into tacos or veggie burgers.

SUMMARY- Chickpeas cost a lot and can be enjoyed in many recipes. They are the primary ingredient in hummus, and are an excellent meat substitute because of their protein quantity.

It’s the bottom line-

Chickpeas don’t have to be an unavoidable ingredient in hummus, but also delicious part of chili.

They’re also extremely nutritious as they contain minerals, vitamins, fiber and protein. These attributes can aid in weight control as well as blood sugar regulation and brain health. They also reduce the risk of developing chronic illnesses such as cardiovascular illness as well as cancer.

For a start with chickpeas, you can try roasting them for snacks or including them in salad.


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