Why you should eat chickpeas for weight loss, plus 6 amazing ways for you to start enjoying them today!
- 2 Minutes Read
Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist
Eat chickpeas for weight loss and enjoy the numerous health benefits you've got coming when you add them to your diet. They are inexpensive, tasty, and versatile. So, what's not to love?
Consumed across millennia, chickpeas eaten for weight loss is a modern-day trend.
Valued for their nutty flavor and culinary range, chickpeas are also known as garbanzo beans. Humans have eaten them for thousands of years. Chickpeas were even found in archaeological sites in Jericho and are the most widely consumed legume in the world.
Why should I eat chickpeas for weight loss?
Chickpeas are “nutrient-dense”, meaning they offer an impressive amount of nutrients per calorie. When you limit your calories for weight loss, it is essential to make your food choices count in the nutrients department.
Consider the nutritional analysis for 1/2 cup of chickpeas from MyNetDiary.
Chickpeas are:
- low in calories: 106 calories.
- high in fiber: 5 grams of fiber.
- high in protein: 6 grams of protein.
- a good source of folate, potassium, magnesium, and iron.
Due to their high-fiber and protein content, chickpeas are excellent for weight loss diets because they keep you fuller longer and control appetite. A study found that women who ate chickpeas instead of white bread, consumed fewer calories at their next meal.
Other health benefits of chickpeas
The soluble fiber in chickpeas and other legumes helps slow the rise of blood sugar after a meal. Soluble fiber also helps lower blood cholesterol levels by its action in the gut.
Are you looking for gut-health benefits? The fiber in chickpeas also serves as a prebiotic, (food for healthy bacteria in the gut).
Including chickpeas and other legumes as part of the DASH diet can help lower blood pressure, most likely due to the magnesium and potassium content.
Dried vs. canned?
Canned chickpeas are convenient, but watch out for sodium. You can rinse them to decrease sodium or buy “no salt added” versions.
Freshly prepared chickpeas from dried result in a creamier texture than canned. The solution? Keep both dried and canned chickpeas stocked in your pantry.
Digestive side effects
Chickpeas can be gassy, but somewhat less so than other legumes. Up to 1/4 cup of chickpeas daily is allowed on a low FODMAP diet for digestive issues.
Gradually add chickpeas and other legumes to your diet to allow your body to adjust. Over time, you will better tolerate them. Products such as BeanoⓇ help digest the gas-forming carbohydrate in beans. Draining and rinsing away the liquid from the can and rinsing the soaking water from dried beans before cooking helps as well.
Cooking dried chickpeas
- Pour 1 to 2 cups of dried chickpeas in a pot on the stove. Cover the beans with cold water. Let sit overnight for 8-12 hours.
- The next day, drain off water and rinse the chickpeas in a colander. Cover the beans with fresh water, enough for 1-2 inches of water above the beans. A good ratio is one cup of beans to three cups of water. Bring to a boil on the stovetop and simmer for 1-2 hours until tender.
Serving tips: Take a trip around the world!
Chickpeas are commonly used in Middle Eastern, Indian, and Mediterranean dishes, but are versatile in many cuisines. Try these recipes from the MyNetDiary Premium collection:
North African Bulgur and Chickpea Salad
A delicious, filling salad using wholesome ingredients and offering 15 grams of fiber per serving.
Eggplant Chickpea Curry
This creamy curry combines eggplant and chickpeas for a tasty vegan and gluten-free dish.
Easy Classic Homemade Hummus
The Arabic word for chickpeas, is a popular, thick spread used on pita bread or as a dip with vegetables.
Roasted Chickpeas
Roasted chickpeas makes an easy snack or crunchy and healthy salad-topper.
Simple Mediterranean Chickpea Salad
This tasty salad takes less than 10 minutes to prep and is big on flavor with a bonus of 12 grams of fiber per serving.
Welcome chickpeas into your kitchen and enjoy some healthy and tasty dishes from around the world.
Related content
Are canned beans healthy?
3 Healthy lentil recipes perfect for weight loss and a vegetarian diet
Two dietitian-approved easy bean recipes to support your weight-loss and bood sugar goals
This blog was reviewed and updated by the MyNetDiary Dietitians on March 27, 2024
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Foods & Recipes->"Beans, Peas, & Soy" Nutrients->"Carbs: Fiber, Starch, & Sugar"
Mar 29, 2024
