Chickpeas, also known as garbanzo beans, are a popular member of the legume family. Packed with protein and dietary fiber, they're an excellent plant-based alternative to animal protein and are often used in vegan and vegetarian dishes. With the rise in the popularity of hummus, chickpeas have now become a household name. However, they were around long before hummus was created. In fact, chickpeas were first cultivated in the Middle East around 7,000 years ago!Though chickpeas are an excellent source of protein and fiber, they also contain high amounts of carbs and are not suitable for those following a low carb diet. Continue reading to learn more about this legume and its carbohydrate profile to determine if it's an ingredient you'd like to incorporate into your meals.
Nutritional Content of Chickpeas
Chickpeas contain loads of vitamins and minerals, some of the most prominent being protein, fiber, B-vitamins, folate, calcium, potassium, phosphorus, zinc, iron, and magnesium. They're a valued food for those following a vegan and vegetarian diet and play an essential function in boosting the nutritional quality of a dish.However, unless you're just enjoying a handful of chickpeas, a whole serving contains too many carbs for those following a low carb diet like the ketogenic diet. Chickpea's high fiber content directly relates to their high carbohydrate profile, meaning that you'll want to avoid them if you're limiting your carb intake. That being so, you'll also want to avoid foods like hummus and falafel, which are primarily made with chickpeas. To help you better understand why chickpeas are not considered a low carb food, let's take a closer look at their nutritional makeup.
Nutritional Facts In One Serving ( cup) of Bob's Red Mill Chickpeas
Calories: 190Carbs: 33gTotal Fat: 2gDietary Fiber: 9gProtein: 10 g
Can You Consume Chickpeas Regularly?
For those not following a low carb diet, eating chickpeas regularly can be great for your health. Since they're a rich source of protein and fiber, chickpeas can help keep you fuller for longer and prevent you from reaching for unhealthy snacks in between meals. The fiber found in chickpeas can also aid in digestion and clear up any stomach upset. Additionally, the protein found in chickpeas is required for building muscle mass and assisting in muscle recovery.
The Drawbacks of Chickpeas
As with everything, there is too much of a good thing, and consuming too many chickpeas may have adverse effects on your health. Though it's hard to overdo it when it comes to chickpeas, if you consume chickpeas in large amounts regularly, you may begin to experience digestive upset. Chickpeas' high fiber and carbohydrate content may lead to symptoms like bloating, inflammation and uncomfortable gas. Additionally, if you're someone with a sensitive digestive system, your typical symptoms may be heightened. Therefore, when adding chickpeas to your diet, we recommend that you do so in moderation to reduce the risk of digestive upsetat least until you know how your body reacts.Additionally, when consuming chickpeas, we recommend always preparing them beforehand. Chickpeas that are purchased raw should always be cooked, and even those purchased in dried or canned varieties should be rinsed before consumption.
Chickpea Recipes
Eager to begin adding chickpeas to your meals? Use the recipes below to get started.
Sweet and Spicy Crispy Chickpeas
Turn chickpeas into a deliciously crunchy snack and make these Sweet and Spicy Crispy Chickpeas. Made with an arrangement of spices, chickpeas and olive oil, it's a dish that takes garbanzo beans to new heights. Flavorful and addicting, it's a snack that you won't want to put down.
Sorghum Grain Bowl with Tahini Lemon Dressing
A nutritious and flavorful way to fit several food groups into one bowl, this Sorghum Grain Bowl with Tahini Lemon Dressing is a nutty and balanced dinner recipe loaded with crispy chickpeas and all of your favorite grains.
Cauliflower Chia Baked Falafel
The best falafel recipe you've tried yet. This Cauliflower Chia Baked Falafel uses chickpeas, organic chia seeds and quick cooking rolled oats to make a dish that everyone will be talking about.Now that you know more about chickpeas and their many benefits, it's time to work this superfood into your meals. Choose from one of the recipes above, or create your own. We can't wait to see what tasty dishes you come up with. From everyone at Bob's Red Mill, have a nutrient-packed day!Do you enjoy using chickpeas regularly? We'd love to hear about the recipes you create in the kitchen. Share your favorite ways to use this superfood with us in the comments below.