The Health Benefits of Chickpeas

By on June 10, 2008

chickpeas

Brief History of Chickpeas

There is evidence that the chickpea originated in Persia and that they were a staple of the ancient Greeks and Romans. Spanish and Portuguese explorers introduced chickpeas to the subtropical regions during the 16th century.

Hummus is made from chickpeas, tahini, garlic, olive oil, lemon juice and salt, and falafal is also made from chickpeas and/or fava beans. Chickpeas can be cooked in stews or curries, used cold in salads, and also ground and used as flour.

Nutrients in Chickpeas

Chickpeas are an excellent source of the essential trace element molybdenum. They are a very good source of fiber, folic acid, and manganese. They are an important source of macro nutrients, good source of protein, containing almost twice the amount of protein compared to cereal grains, as well as minerals such as iron, magnesium, copper, and zinc.

NUTRITIONAL HIGHLIGHTS
Chickpeas, mature seeds,
cooked no salt
Nutritional value per
100 g (3.5 oz)
Energy 686 kJ (164 kcal)
* Carbohydrates 27.42 g
Dietary fiber 7.6 g
* Fat 2.59 g
* Protein 8.86 g
* Vitamin A equiv. 1 ?g
Thiamine (Vit. B1) 0.116 mg
Riboflavin (Vit. B2) 0.063 mg
Niacin (Vit. B3) 0.526 mg
Pantothenic acid (B5) 0.286 mg
* Vitamin B6 0.139 mg
* Folate (Vit. B9) 172 ?g
* Vitamin C 1.3 mg
Vitamin E 0.35 mg
Vitamin K 4 ?g
* Calcium 49 mg
* Iron 2.89 mg
* Magnesium 48 mg
Phosphorus 168 mg
Potassium 291 mg
Sodium 7 mg
Zinc 1.53 mg
A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.

Chickpeas for Cholesterol Reduction

Chickpea Reviews

The fiber in chickpeas helps to decrease blood cholesterol levels by binding bile acids in the small intestine, and preventing re-absorption to the liver.

47 participants took part in a study to compare the effects of a chickpea-supplemented diet and those of a wheat-supplemented diet on human serum lipids. The inclusion of chickpeas in the diet resulted in lower serum total and LDL cholesterol levels.

Chickpeas for Diabetes Prevention

Preliminary evidence suggests the consumption of chickpeas may be beneficial for correcting dyslipidaemia (when the concentration of cholesterol or lipids in the blood exceeds normal limits), and preventing diabetes.

Chickpeas for Cardiovascular Disease Prevention

Regular consumption of pulses such as chickpeas may reduce risks of coronary heart disease.

Glycemic Index of Chickpeas

In a study to determine the GI of various foods, it was concluded that chickpeas have a low GI of 28 – 32.

Adverse Reactions from Chickpeas

Chickpeas can cause allergic reactions in susceptible individuals.
Chickpeas contain oxalate and individuals with a history of oxalate containing kidney stones should limit their intake of chickpeas.


References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders’ Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
4. Pittaway JK, Ahuja KD, Cehun M, Chronopoulos A, Robertson IK, Nestel PJ, Ball MJ. Dietary supplementation with chickpeas for at least 5 weeks results in small but significant reductions in serum total and low-density lipoprotein cholesterols in adult women and men. Ann Nutr Metab. 2006;50(6):512-8. Epub 2006 Dec 21. PMID: 17191025.
5. Yang Y, Zhou L, Gu Y, Zhang Y, Tang J, Li F, Shang W, Jiang B, Yue X, Chen M. Dietary chickpeas reverse visceral adiposity, dyslipidaemia and insulin resistance in rats induced by a chronic high-fat diet. Br J Nutr. 2007 Oct;98(4):720-6. Epub 2007 Aug 1. PMID: 17666145.
6. Williams SM, Venn BJ, Perry T, Brown R, Wallace A, Mann JI, Green TJ. Another approach to estimating the reliability of glycaemic index. PMID: 18186950.
7. Rochfort S, Panozzo J. Phytochemicals for health, the role of pulses. J Agric Food Chem. 2007 Oct 3;55(20):7981-94. Epub 2007 Sep 5. PMID: 17784726.
8. Leterme P. Recommendations by health organizations for pulse consumption. Br J Nutr. 2002 Dec;88 Suppl 3:S239-42. PMID: 12498622.
9. Image of hummus by sea turtle

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13 Comments

  1. JD.

    December 16, 2010 at 6:12 am

    A good way to incoporate chickpeas into your die is to make and liquidize home made soup and add a handful (or more) chickpeas to it

    JD.

  2. KK Pownzzzzzzz You KlDd0

    January 13, 2011 at 3:18 pm

    Nice!!

    Question:

    Are chick peas good for people with diabetes? Or is it not good for people with diabetes, i need to know.

    A good way to incoporate chickpeas into your die is to make and liquidize home made soup and add a handful (or more) chickpeas to it.

    KK Pownzzzzzzzzz You KlDd0

  3. Vivienne

    March 26, 2011 at 4:04 am

    Chick pea is a matter of taste i like them so you have to try for yourself

  4. bluebunny27

    March 28, 2011 at 9:36 pm

    Yes, chickpeas are very good. I eat them almost daily sprinkled on salads and evening as a snack, just a few tablespoons are enough … good protein source as well and if you buy the dry ones, soak them for 12-14 hours and then cook them for 75-80 minutes you can save a lot of money too compared to canned chickpeas. They’ll cost you 2-3 times less and that’s a lot of money when you eat chickpeas often as I do. ;-)

    • smk

      October 20, 2011 at 12:53 am

      i want to ask that may i take chickpeas because i have kindney cretinine problem

  5. prem

    July 26, 2011 at 10:43 am

    Chick Beans are good in constipatin.

  6. Pingback: Crunchy Little Roasted Chickpeas « Sumptuous Spoonfuls

  7. husseain

    September 14, 2011 at 1:46 pm

    very good

  8. Pingback: Foodtionary: Chickpeas | Food Affair

  9. Pingback: Foodtionary: Chickpeas | FoodAffair - Just another WordPress site

  10. Pingback: Hummus is a Hot Topic | Culinary Nutrition for the Tiny Kitchen

  11. deblina

    April 30, 2012 at 5:48 am

    Checkout roasted chickpeas in Indian provision shop. Good for sancking when you are hungry. Make you full, you wouln’t feel like having anyting else before lunch or dinner. This roasted version is good .

  12. Pingback: The Health Benefits of Chickpeas « Syrinx ZA Natural Skin Care

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