Give PEAs A Chance

Health Benefits of Chickpeas Article

Written by:

Sophia Condic, MS, RDN
Registered Dietitian Nutritionist
One of the hottest food trends over the past couple of years has focused on what we can do with chickpeas. Fortunately, the options are endless. Whether it is seeing exciting recipes on social media or finding something new on the HIPPEAS website, chickpeas are starting to get the credit they deserve. Besides being delicious, they are also loaded with so many nutrients that can be beneficial for our health.

Benefit #1: Chickpeas are Rich in Protein

The biggest claim to fame with chickpeas are that they have a lot of protein. The United States Department of Agriculture (USDA) revealed that there is around 14.5 grams of protein for every cup of cooked chickpeas.1 However, why choose chickpeas over other foods that are rich in protein?

Although eating a variety of protein sources is encouraged, chickpeas have an advantage in that they do not have much sodium or fat compared to other protein-rich foods.2-3 The Harvard T.H. Chan School of Public Health stated that while other foods may have more protein, some of them may also have saturated fat or sodium.3 While these foods do not have to be completely eliminated, trying other protein-rich foods, like chickpeas and other beans, can be a great option for getting protein without the extra sodium or fat.

Benefit #2: Chickpeas are High in Fiber

Truth be told, we need more fiber in our diet. The Dietary Guidelines for Americans for 2020 – 2025 revealed that most adults between the ages of 19 – 59 do not get enough fiber in their diet.2 Luckily, chickpeas are loaded with fiber. According to USDA FoodData Central, there is around 12.5 grams of fiber in 1 cup of cooked chickpeas.1

Foods that are rich in fiber, such as chickpeas, may help reduce the risk of developing type 2 diabetes and heart disease.4 The Academy of Nutrition and Dietetics confirmed that fiber in the diet may prevent blood sugar levels to rise after eating.4 Additionally, they also confirmed that foods high in fiber can potentially lower the risk of heart disease by lowering blood pressure, stabilizing blood cholesterol levels, and reducing inflammation.4

Benefit #3: Chickpeas are Packed with Minerals

Chickpeas are loaded with protein and fiber; however, they are also packed with potassium and manganese. Through their food database, the USDA stated that 1 cup of cooked chickpeas contains 477 mg of potassium and 1.69 mg of manganese.1 Fortunately, both of these nutrients play an important role in keeping the body healthy.

According to the Academy of Nutrition and Dietetics, potassium can encourage muscles to contract, promote the balance of fluids in and out of our cells, and aid in reducing the risk of kidney stones.4 Foods such as potatoes with their skins, bananas, and spinach are rich in potassium.4 On the other hand, manganese can help with bone formation.4 Along with chickpeas, other foods that are high in manganese include canned sweet-mashed potato, chopped pecans, and cooked brown rice.4

Chickpeas have it all; besides being delicious, they are packed with protein, fiber, and minerals to keep our bodies healthy. However, we cannot forget that chickpeas are incredibly versatile in a lot of recipes, many of which can be found on the Hippeas website. Trying some new dishes, such as Avocado Kale Salad, Hippeas Homemade Hummus, Hippeas Chickpea Chili, and Hippeas Tortilla Soup highlight the power of chickpeas while still getting lot of health benefits. 

References

  1. Chickpeas (garbanzo beans, Bengal gram), mature seeds, cooked, boiled, without salt. Usda.gov. Published April 1, 2019. Accessed June 10, 2022. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients.
  2. Dietary Guidelines for Americans 2020 -2025. Published December 2020. Accessed June 10, 2022. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf.
  3. Protein. Harvard T.H. Chan School of Public Health. Accessed June 10, 2022. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#protein-package.
  4. Duyff RL. Academy of Nutrition and Dietetics Complete Food & Nutrition Guide. Houghton Mifflin Harcourt; 2017.