Chickpeas, also known as garbanzo beans, are a member of the pulse family. Pulses, including beans, lentils, and dry peas, are the dried edible seeds of legume plants.1 Often, chickpea nutrition includes high fiber, protein, and healthy fat content.
Chickpeas are one of the most widely consumed pulses in the world. Chickpea plants can grow to about two feet tall, with small, feathery leaves and white or reddish blue flowers. One pod contains one to three small peas.3
Some possible benefits of chickpeas include helping control blood sugar, manage weight, and support heart and gut health.2 Chickpeas are naturally gluten-free and not a common allergen, so they do not carry many risks. Still, slowly adding high-fiber foods like chickpeas to your diet is key to avoiding bloating and other gastrointestinal (GI) upset.
Benefits of Chickpeas in Hindi
Chickpeas are high in fiber, protein, and healthy fats and have a low glycemic index (GI). As a result, chickpeas help manage cholesterol, triglycerides, blood sugar, and blood pressure; maintain healthy body weight; and support gut health. Benefits of Chickpeas in Hindi
Help Manage Blood Sugar
In a review published in 2018, researchers found that pulses, including chickpeas, might help manage blood sugar.5 Insulin is a hormone that allows your cells to take in and store glucose (sugar).6 People with insulin resistance do not respond to insulin as they should. As a result, sugar builds up in the blood. High blood sugar is a risk factor for type 2 diabetes.
Chickpeas have a low GI. In other words, chickpeas reduce insulin resistance and do not cause a significant spike in blood sugar.5 As a low-GI food, chickpeas can help manage blood sugar in people with diabetes. Untreated, high blood sugar can cause health complications like vision problems and kidney disease.
Might Protect Against Cardiovascular Disease
Chickpeas may reduce the risk of cardiovascular disease (CVD). CVD—including coronary artery disease (CAD), stroke, and heart failure—is the leading cause of death in the United States.
According to a review published in 2020, chickpeas help control cholesterol, triglycerides, blood sugar, and blood pressure. Those characteristics are risk factors for CVD.
Generally, pulses are a source of healthy fats and chemicals like flavonoids and phenolic acids. Some evidence suggests that those chemicals have anti-inflammation and antioxidant properties that reduce the risk of CVD.
Help Maintain a Healthy Body Weight
Chickpeas have high fiber, protein, and healthy fat, which may help manage weight.2 For example, fiber adds bulk to your meals and satiates your appetite quickly. Chickpeas take longer to chew and move through the digestive system than low-fiber foods, which keeps you full for a long time.
In a review published in 2019, researchers noted that chickpeas help treat obesity by reducing fat accumulation.9 People with obesity have a high risk of health complications like CVD, type 2 diabetes, and certain types of cancer.
May Support Gut Health
As a high-fiber food, chickpeas also help support gut health. Fiber keeps bowel movements regular and helps alleviate constipation. According to a review published in 2022, chickpeas help balance "good" and "bad" microorganisms in the gut microbiome. Inflammatory bowel disease (IBD) symptoms flare when something disturbs that balance.11 In contrast, chickpeas may help alleviate IBD symptoms, such as diarrhea, constipation, stomach pain, nausea, and vomiting.
Are Environmentally Friendly
Pulses, including chickpeas, are environmentally friendly. Pulses use less water than other proteins, making them drought-friendly. Moreover, pulses enrich the soil where they grow, reducing the need for chemical fertilizers. What's more, chickpeas are readily available and affordable.
