The benefits of chickpeas
Chickpeas, or garbanzo beans, are a type of legume. The most common type has a round shape and a beige color, but other varieties are black, green, or red. Their nutrients have various health benefits.
Like other legumes, such as lentils, chickpeas are rich in fiber and protein. They also contain several key vitamins and minerals.
This article looks at why chickpeas can be a healthful choice and how to cook with them.
Benefits
The protein in chickpeas may be beneficial for skin health.
Chickpeas contain a range of nutrients, including protein, which is necessary for bone, muscle, and skin health.
For people who are cutting down on meat consumption, a dish of chickpeas and rice, for example, can contribute a significant amount of protein to the diet. A cup of chickpeas provides almost one-third of an adult's daily protein needs.
Diabetes
One cup of chickpeas, weighing 164 grams (g), provides 12.5 g of fiber.
Fiber may benefit people with diabetes, and the American Diabetes Association recommend chickpeas as a source of dietary fiber.
A 2014 study concluded that eating at least 30 g of fiber per day could help reduce inflammation in people with type 1 diabetes.
A 2018 review of meta-analyses found that a high fiber diet may help lower blood glucose levels and reduce the risk of developing type 2 diabetes.
The Dietary Guidelines for Americans recommend that adults consume 25.2–28.0 g of fiber a day, depending on age and sex.
Bone health
The iron, calcium, and other nutrients in chickpeas can all contribute to healthy bone structure and strength. Chickpeas can play a role in the diet of people who want to prevent osteoporosis.
Blood pressure
To prevent high blood pressure, experts recommend limiting the intake of added sodium, or salt, and increasing the intake of potassium.
Current guidelines recommend that adults consume at least 4,700 milligrams (mg) of potassium per day.
A cup of chickpeas, weighing 164 g, provides 474 mg of potassium.
People who use canned chickpeas should check how much sodium the manufacturers have added. Cooking with dry chickpeas can help limit the amount of salt in a meal.
Adults should keep their sodium intake below 2,300 mg per day, while people aged 51 or over and those with risk factors for cardiovascular disease should consume less than 1,500 mg per day.
Heart health
The fiber, potassium, B vitamins, iron, magnesium, and selenium in chickpeas all support heart health.
Fiber helps decrease the risk of heart disease by lowering cholesterol levels in the blood. Chickpeas contain no cholesterol.
Cancer
Free radicals are toxic substances that accumulate in the body, as a result of metabolism and other factors. As these toxins build up, they can damage cells and lead to a variety of health problems, including cancer.
Antioxidants help the body remove free radicals, and the selenium and beta carotene in chickpeas act as antioxidants.
A cup of chickpeas contains 6.1 micrograms (mcg) of selenium. The Office of Dietary Supplements (ODS) recommend that adults consume 55 mcg of selenium a day. They also note that selenium's antioxidant activity may help protect the body from cancer.
In addition, there is evidence that fiber, which chickpeas contain, can help reduce the risk of colorectal cancer.
Cholesterol
A small 2006 study found that participants had less low density lipoprotein (LDL), or "bad," cholesterol in their blood when they ate a diet with added chickpeas, compared with a diet with added wheat, for 5 weeks.
The researchers noted that the fiber in chickpeas may be responsible for the reduction in LDL cholesterol.
Mental health
A cup of chickpeas contains 69.7 mg of choline, which helps with brain and nervous system function. Choline plays a role in mood, muscle control, learning, and memory, as well as the body's metabolism.
The ODS recommend that adults consume 400–550 mg of choline a day, depending on sex and whether they are pregnant or breastfeeding.
Some research suggests that a selenium deficiency may increase the risk of cognitive decline in older people. This would imply that selenium can support cognitive health, including memory and thinking.
Digestion and regularity
Fiber helps keep the digestive tract healthy and promotes regularity. Chickpeas are a good source of fiber.
Weight management and satiety
Dietary fibers function as bulking agents in the digestive system. Bulking agents increase the feeling of fullness after eating, and protein has the same effect.
Feeling fuller for longer after eating can help reduce the appetite and lower a person's caloric intake.
Anemia
Without iron, the body cannot deliver oxygen to its cells, and this can lead to iron deficiency anemia. Symptoms include weakness and tiredness. In severe cases, life threatening complications can arise.
A cup of chickpeas contains 4.7 mg of iron, or between a half and one-fifth of a person's daily requirement, depending on the individual. It also provides some vitamin C, which helps the body absorb iron.
Nutrition
The following table shows the amount of each nutrient in 1 cup of chickpeas.
| Nutrients | Amount in 1 cup of chickpeas (164 g) | Requirements per day |
| Energy (calories) | 267 | 1,800–3,200 |
| Protein (g) | 14.4 | 46–56 |
| Fat (g) | 4.2 | 20–35% of daily calories should be fat |
| Carbohydrates (g) | 44.7, including 7.8 g of sugar | 130 |
| Fiber (g) | 12.5 | 22.4–33.6 |
| Calcium (mg) | 80.4 | 1,000–1,300 |
| Iron (mg) | 4.7 | 8–18 |
| Magnesium (mg) | 78.7 | 310–420 |
| Phosphorus (mg) | 274 | 700–1,250 |
| Potassium (mg) | 474 | 4,700 |
| Zinc (mg) | 2.5 | 8–11 |
| Copper (mcg) | 0.6 | 890–900 |
| Selenium (mcg) | 6.1 | 55 |
| Vitamin C (mg) | 2.1 | 75–90 |
| Folate (mcg) | 280 | 400 |
| Choline (mg) | 69.7 | 425–550 |
| Beta carotene (mcg) | 26.2 | 700–900 |
| Vitamin E (mg) | 0.6 | 15 |
| Vitamin K (mcg) | 6.6 | 75–120 |
For people following a vegan or vegetarian diet, chickpeas are an excellent choice, as they provide protein, iron, selenium, and B vitamins.