Nutritional Facts & Health Benefits of Chickpeas?

Chickpeas have been a part of Middle Eastern cuisine for centuries, and they are also a very significant part of Indian culture. Also called Garbanzo beans, they are rich in fibre, proteins, vitamins, and minerals. Their slightly nutty flavour and distinct texture make chickpeas a very versatile and adaptable food item. The health benefits include weight loss and management, improved digestion, and a lower risk of contracting diseases. It is one of the best plant-based protein sources and can be a competent replacement for meat in most dishes. Read on to know more about the nutrients and calories in chickpeas for different portion sizes.

Refer to the below pie chart for a break up of nutrients in chickpeas: 

There are 269 calories in one bowl of chickpeas weighing 164 grams. Meanwhile, 250 grams of chickpeas carry about 450 calories. The primary nutrient in chickpeas is carbohydrates, followed by protein, and fats. They also include a decent amount of vitamins, minerals, and fibre. Manganese, vitamin B9/folate, copper, iron, potassium, zinc, phosphorus, thiamine, magnesium, vitamin B6, potassium and selenium are also found in chickpeas in varying quantities.

Chickpea is largely produced in India (65% of the total production under chickpea), making us the leading chickpea producing country worldwide. It is a popular legume not only because it is high in protein and dietary fibre but also low in fat. A handful of chickpeas can keep you feeling full, hence it is a great addition for people with weight loss goals.

Chickpeas feature in several Indian dishes such as chana masala, chhole bhature, or coconut chickpea curry. Other food preparations from around the world include hummus, chickpea salad, chickpea toast or sandwich, and chickpea rice. Here is a table displaying the calorie content in different dishes that can be made using chickpeas:

Now that you know chickpeas nutrition facts, here are few fun facts about this legume:

• Ancient Romans linked chickpeas with the Goddess Venus as she symbolises love, beauty, sex, and fertility. And chickpeas are known to stimulate menstruation as well as increase milk and sperm count.

• Chickpea has been used as an alternative to coffee beans. Grounded and roasted chickpeas offer taste and consistency similar to coffee. This is a healthier substitute as it eliminates caffeine and is loaded with roasted chickpea nutrition.

• Chickpea plants provide endless benefits to its surrounding environment. It is essentially known to restore depleted soil.

Chickpeas are known for the several health benefits they carry. They are especially rich in minerals like magnesium and are an excellent source of protein. Here are a few reasons to incorporate chickpeas in your diet:

1. Excellent Source of Plant-Based Protein

Chickpeas are abundant in protein and fibre. Hence, they are an ideal replacement for meat dishes. It basically challenges myths like ‘vegetarians do not get enough protein’. They can also improve bone health.

2. Reduces Overall Calorie Intake

The fibre, carbs and protein can keep you feeling full for longer and reduce your overall calorie intake.

3. Weight Management

Since the protein component contributes to muscle building, and increased satiety staves off extra calories, chickpeas can actually help with losing weight.

4. Regulates Blood Sugar

This legume has a low glycemic index, and along with its nutritional value, this can help in regulating blood sugar levels.

5. Improves Digestion

Chickpeas promote regular bowel movements and lead to better gut bacteria health.

6. Lowers the Risk of Diseases

The nutrients selenium, magnesium, zinc, iron and choline can help in reducing the risk of Type 2 diabetes, cancer, iron deficiency and heart disease.

Every food item has its own set of benefits and side effects. Let’s check out the adverse effects of chickpeas.

1. Allergic Reaction

Some people experience allergic reactions to legumes like chickpeas. Intolerance towards chickpeas can cause vomiting, nausea, itching, and abdominal pain. Sometimes, these allergies could even be life-threatening, hence it is best to consult a doctor.

2. Kidney Stones

Chickpeas contain oxalates that are flushed out by the kidney through urine. However, when oxalates are in excess, our kidneys develop deposits containing calcium, producing calcium oxalate stones. Hence, it is imperative to ensure moderate consumption of chickpeas.

3. Gastrointestinal Problems

It is no news that chickpeas cause discomfort. Thanks to its complex sugars, chickpeas can also set you up for embarrassing social situations. Complex sugars like oligosaccharides, disaccharides, polyols, etc. make this legume hard to digest, thereby causing gas and bloating. People with Crohn's disease, ulcerative colitis, diverticulitis, IBS, lactose intolerance, etc. must especially avoid consuming chickpeas.

Regularly eating moderate amounts of chickpeas can be advantageous for your overall health. About ¼ cup-½ cup of chickpeas is a reasonable amount to consume on an everyday basis, depending on your food habits and dietary restrictions.

 

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