Chickpea magic: How these tiny beans help you lose weight, protect heart health and control blood sugar

Golden, nutty, and irresistibly creamy, chickpeas are the star of countless dishes. Whether blended into velvety hummus, crisped to perfection in a sizzling pan, or simmered in a fragrant, spiced stew, chickpeas bring depth, texture, and a satisfying bite to every meal. Their subtle earthiness pairs with zesty lemon, rich tahini, and warm spices, making them a staple in kitchens around the world. Yet, chickpeas offer more than just flavour—they’re packed with nutrients that nourish the body, making them as wholesome as they are delicious.

Before we dive into their positive impact on our well-being, let's take a moment to understand what chickpeas really are.

So, what are chickpeas?

For starters, Chickpeas aren't peas; they're beans that check many boxes when it comes to nutritious eating.  And, these small legumes are packed with nutrients, which are linked to an array of impressive health benefits. From heart health to weight management, boosting protein intake or improving digestion, chickpeas are practically a superfood.

So, what makes them the goldmine of essential nutrients? Dieticians Neha Shastri and Mina Mittal break it down. For starters, they’re a strong source of plant-based protein. Research shows that those who embrace a diet rich in plant-based foods while cutting back on red and processed meats tend to have lower rates of heart disease, obesity, high blood pressure, and other chronic illnesses. Recognising the power of plant proteins, a panel of top nutrition experts, based in the US, as quoted by New York Times, recently suggested that the upcoming Dietary Guidelines for Americans classify pulses—like chickpeas, lentils, and beans, alongside meat, making it easier for people to see them as a nutritious and satisfying alternative.

So, what exactly makes chickpeas a nutritional powerhouse? A single cup of cooked chickpeas delivers a strong dose of protein, fibre, and key vitamins and minerals.

Why are they brimming with essential nutrients

A single cup of cooked chickpeas (about 164 grams) provides:

Protein: 15 grams, making them an excellent plant-based protein source.

Fibre: 13 grams, helping with digestion and keeping you full longer.

Iron: 26 per cent of the daily recommended intake, crucial for energy levels.

Magnesium and potassium: Important for heart health and muscle function.

Folate: 71 per cent of the daily value, essential for brain function and cell growth. It’s a vital B vitamin essential for cell replication and growth. While folate is crucial for everyone, it becomes especially important during pregnancy, as it supports the rapid development of the fetus and helps prevent neural tube defects.

It supports heart health

One of the biggest benefits of chickpeas is they can protect the heart. Chickpeas are rich in soluble fibre, which dissolves in water to form a gel-like substance in the digestive tract., explains Shastri. This soluble fibre binds to bile acids, compounds made from cholesterol that help digest fats, and removes them from the body. Since bile acids are essential for digestion, the liver compensates by pulling more cholesterol from the bloodstream to produce new bile acids. And so, the LDL levels that are circulating in the blood, are reduced.

Research says so, too: A 2014 meta-analysis published in the Canadian Medical Association Journal found that consuming just one serving of legumes per day was associated with a significant reduction in LDL cholesterol levels. “Moreover, chickpeas contain antioxidants like polyphenols, which help fight inflammation and keep blood vessels healthy,” explains Shastri.

A natural weight management aid

Struggling with cravings? Chickpeas can help. Their combination of protein and fibre promotes satiety, keeping hunger at bay and reducing overall calorie intake.

Recent research highlights this too: A study published in the Nutrition Journal in 2024 analyzed data from the National Health and Nutrition Examination Survey (NHANES) and found that adults consuming approximately 1.7 to 2 servings of beans and chickpeas per day had significantly lower Body Mass Index (BMI) compared to non-consumers.

Additionally, a meta-analysis published in The American Journal of Clinical Nutrition in 2016 reviewed 21 clinical trials and concluded that incorporating dietary pulses, such as chickpeas, into one's diet led to a modest weight loss effect, even without intentional caloric restriction.

Why they’re good for controlling blood sugar

Chickpeas have a low glycemic index (GI), meaning they help prevent blood sugar spikes, explains Mina Mittal, a Dubai-based dietician. “The fibre in chickpeas slows down digestion, ensuring a steady release of glucose into the bloodstream, making it an excellent food choice for people with diabetes or those looking to maintain stable energy levels.”

So, how can you add chickpeas to your diet?

Chickpeas are incredibly versatile and easy to incorporate into meals. Here are some tasty ideas:

Hummus: Blend them with tahini, garlic, lemon, and olive oil for a delicious dip.

Salads: Toss them into salads for extra protein and texture.

Curries and stews: Add chickpeas to soups and curries for a hearty, nutritious boost.

Roasted snacks: Roast them with a sprinkle of spices for a crunchy, healthy snack.

Baking substitute: Use chickpea flour as a gluten-free alternative in baked goods.

Chickpeas are a small, but crucial addition to a healthy diet. Whether you’re aiming for better digestion, weight management, heart health, or simply a nutritious and delicious meal, these legumes have got you covered. So go ahead—stock up on chickpeas and enjoy the countless benefits they bring to your plate.