15 Benefits of Chickpeas: A Small Bowl, Big Benefits!

Chickpeas are a type of legume rich in plant-based protein, excellent for heart health, people with diabetes, and those losing weight. If you still don't know much about this amazing legume, let's explore the article “15 health benefits of chickpeas” below!

What are chickpeas?

Chickpeas are often called garbanzo beans, with the scientific name Cicer arietinum L. Besides, depending on the region, they also have other names such as Ceci beans, gram, or Egyptian peas.

The origin of chickpeas is believed to be from the Levant region and ancient Egypt, about 7000 years ago. This makes perfect sense because the nature of this plant is suitable for temperate and semi-desert regions.

There are two common types of chickpeas. The first type is kabuli, often used in salads or canned products. This type of chickpea is creamy or sometimes white, round, and quite uniform. They are twice as large as the second type, desi, which is commonly popular in the United States.

Desi chickpeas range in color from light brown to black and have an irregular shape. The outer shell of desi beans is also thicker than kabuli beans, and they are commonly used in India and the Middle East.

Despite their different appearances, both types of chickpeas offer many health benefits.

Benefits of chickpeas

1. Prevent diabetes

Chickpeas contain a high amount of soluble fiber, a low glycemic index, and amylose (a slowly digested resistant starch) that help effectively control blood sugar levels and prevent diabetes.

For people with diabetes, fiber, especially soluble fiber, can slow down sugar absorption, thereby helping to improve blood sugar levels. This will help you manage diabetes better and reduce the risk of complications leading to type 2 diabetes.

Researchers conducted an experiment to compare the effects of chickpeas and wheat on insulin sensitivity. The results published in The American Journal of Clinical Nutrition showed that chickpeas provide a more beneficial regulation of blood sugar. (1)

2. Protect heart health

Eating chickpeas regularly will help you strengthen and better protect your heart health thanks to the following factors. First, the high content of soluble fiber will help balance and reduce bad LDL cholesterol and triglyceride levels. This prevents the risk of atherosclerosis, heart attacks, and strokes.

Second, the omega-3 fatty acids found in chickpeas are polyunsaturated fats. This type of fat helps protect heart health and reduces inflammatory symptoms in the body.

According to a study published in the journal of the American Dietetic Association (Elsevier), chickpeas also help improve blood lipid levels. (2)

3. Prevent cancer

One of the benefits of chickpeas that many people are interested in is their ability to prevent cancer. Regular consumption of chickpeas promotes the production of butyrate in the body. This is a fatty acid that can reduce inflammation in intestinal cells, helping to lower the risk of colon cancer (or colorectal cancer).

In addition, chickpeas contain saponins, plant compounds that may help prevent the development of certain cancers. Several studies have also demonstrated the role of saponins in inhibiting the growth of tumors or cancer cells. (3)

Chickpeas also contain many vitamins and minerals that help prevent some types of cancer. For example, B vitamins help reduce the risk of breast cancer and lung cancer. (4, 5, 6)

4. Prevent birth defects

Folate is a form of vitamin B that plays an important role in the body, especially for women. During pregnancy, low folate levels can cause the fetus to develop neural tube defects and the pregnant woman to experience dangerous complications during childbirth.

Pregnant mothers can add chickpeas to their daily diet to supplement folate. They should also combine this with other folate-rich foods for healthy fetal development and a safer childbirth.

5. Stabilize blood pressure

For people with high blood pressure, doctors always recommend eating less salt to minimize sodium intake. At the same time, you must increase potassium absorption.

Chickpeas are naturally low in sodium, while their potassium content is quite high. In addition, adding dried chickpeas when cooking can help reduce the amount of salt needed.

6. Prevent anemia

Without iron, your body cannot provide enough oxygen to its cells. This can lead to iron deficiency anemia. People with iron deficiency anemia often experience symptoms such as fatigue, paleness, dizziness, and reduced mental and physical performance.

100g of chickpeas contains 4.31 mg of iron, making it a suitable food to supplement iron for those showing signs of iron deficiency anemia. Furthermore, chickpeas contain vitamin C, which helps your body absorb iron better.

7. Boost brain health

Chickpeas are rich in choline, which supports brain function as well as other nervous system activities. Choline also plays an important role in helping you stabilize your mood, control muscles, and enhance memory and the body's metabolism.

Dietitians always advise mothers to feed their children plenty of choline-rich foods for better brain development. According to recommendations from the NIH Office of Dietary Supplements (ODS), adults should consume between 400 – 550 mg of choline daily. This amount varies depending on gender and whether women are pregnant or breastfeeding. (7)

8. Promote healthy bones

Minerals including calcium, iron, phosphorus, magnesium, copper, and zinc contained in chickpeas are all excellent for bone growth and maintenance. These minerals help improve bone density and prevent osteoporosis in the elderly.

9. Support weight loss

Chickpeas are an ideal weight-loss food, suitable for overweight and obese individuals. The calorie content in chickpeas is relatively low compared to their other nutrients. Therefore, if you are on a diet, you can completely rest assured when adding this legume to your menu! (8)

Moreover, the protein and fiber in chickpeas will keep you feeling full longer and reduce appetite, thereby helping you control your weight more effectively.

A study on the nutritional value and benefits of chickpeas found that the obesity rate in people who regularly ate this legume was up to 53% lower than those who did not. (9)

In addition, another analytical report mentioned that a diet including at least one serving of legumes (such as chickpeas) per day would help you lose weight 25% better than a diet without legumes. (10)

While these findings are very encouraging, you should consider them carefully. Please consult a dietitian to create a diet with the most appropriate portions.

10. Improve digestive function

Most of the fiber in chickpeas is soluble fiber. When soluble fiber meets water, it forms a gel-like substance in the digestive tract.

This type of fiber, called raffinose, helps boost beneficial bacteria in the gut and prevents the proliferation of harmful bacteria. This ability will help reduce your risk of digestive diseases, typically irritable bowel syndrome (IBS) or colon cancer.

In a study lasting about 12 weeks, the bowel function of 12 study participants who were fed 104g of chickpeas per day improved significantly. (11)

If you have digestive issues, try adding chickpeas to your daily meals!

11. Enhance vision

Chickpeas contain many vitamins and minerals like vitamins A, C, E, and B-group vitamins, which are all very beneficial for the eyes. Eating chickpeas regularly will help enhance your vision and protect your mucous membranes and corneas from bacterial or viral infections.

Besides, vitamins C and E help prevent eye diseases such as cataracts, glaucoma, or retinopathy caused by diabetic complications.

12. Balance hormones

A balanced diet containing chickpeas will help alleviate menopausal and perimenopausal symptoms such as night sweats, mood swings, and hot flashes.

Chickpeas contain phytoestrogen, a plant hormone structurally similar to the body's natural estrogen. Phytoestrogens also act like estrogen. They help slow down skin aging, strengthen bones, and reduce the risk of heart disease.

13. Anti-aging for the skin

The manganese contained in chickpeas is a powerful antioxidant. It prevents damage caused by free radicals, making your skin healthier and effectively preventing wrinkles.

In addition, chickpeas contain molybdenum, which helps eliminate sulfites and detoxify the skin. Other nutrients like folate, zinc, and vitamins also help repair skin damage caused by UV rays and accumulated toxins, keeping the skin firm and brighter.

14. Prevent hair loss

Thanks to their high iron and protein content, chickpeas will provide excellent nutrients for your hair, effectively reducing hair loss. On the other hand, vitamins A, B, E, and omega-6 fatty acids boost blood circulation and keep your scalp healthier.

15. Some other benefits of chickpeas

In addition to boosting brain power, the choline in chickpeas plays a vital role in fighting chronic inflammation in the body. This macronutrient also helps you sleep better, adjusting your "biological clock" in a more positive way.

If you have oily skin, you can also make a facial mask using chickpea flour to clean off sebum. Add milk and a little rose water to the chickpea flour in adequate amounts. After mixing well, apply the mixture to your face for about 15 minutes, then rinse with water.

For a flaky scalp, mix chickpea flour with a little water and massage it into your scalp. Gently massage for a few minutes, then leave it on for half an hour. Finally, rinse your hair with water and wash it as usual. You should do this 2 – 3 times a week for the best results.

Nutritional value of chickpeas

Below is the nutritional profile table of chickpeas, with measurements calculated per 100g of raw, whole chickpeas. (12)

Component Amount

Energy 378 kcal

Protein 20.47g

Fat 6.04g

Fiber 12.2g

Calcium 57 mg

Iron 4.31 mg

Magnesium 79 mg

Phosphorus 252 mg

Potassium 718 mg

Sodium 24 mg

Zinc 2.76 mg

Copper 0.656 mg

Manganese 21.306 mg

Vitamin A 3 µg

Vitamin C 4 mg

Thiamin 0.477 mg

Riboflavin 0.212 mg

Niacin 1.541 mg

Pantothenic acid 1.588 mg

Vitamin B6 0.535 mg

Folate 557 µg

Choline 99.3 mg

Vitamin K 9 µg

Chickpeas are a healthy food. They contain many nutrients such as protein, fiber, vitamins, and minerals. Chickpeas help prevent chronic diseases such as cancer, diabetes, and cardiovascular diseases.

You can prepare them into various wonderful dishes such as chickpea salad, roasted curry chickpeas, braised chickpeas in coconut milk… Add chickpeas to your family's daily meals to enhance the health of your loved ones!