Chickpeas, also called garbanzo beans, are a delicious and nutritious type of bean eaten around the world.
They have a nutty and grainy taste and texture, and they pair well with many foods in various dishes.
But, as you may know, most beans are very high in calories, which might mean that they’re not a very great choice for a weight loss diet.
So, are chickpeas fattening? Can you eat them to lose weight?
Are chickpeas fattening?
Chickpeas contain quite a large number of calories, but they come from healthy carbs and protein. This means that consuming chickpeas in moderation can help you lose weight and manage it.
Chickpeas are also rich in fiber, which helps you feel full after eating, thus preventing overeating. This also contributes to healthy weight loss or maintaining a healthy weight.
How many calories are in chickpeas?
One cup of cooked chickpeas contains around 269 calories. This is quite a large number, but most recipes call for half a cup so, you’re more likely to consume less than that.
What’s more, most of these calories come from healthy carbs and protein. In fact, one cup of chickpeas provides you with 50% of your daily need for fiber and 29% for protein.
This is an impressive amount, which means that eating chickpeas can help you lose weight and stay healthy.
Depending on how you prepare your chickpeas, they can be more caloric. So, make sure to avoid frying them with a lot of oil or butter.
Instead, stick to boiling them, and after that, you can add spices and other ingredients for flavor.
When doing that, though, make sure not to overdo on salt, as it’s not a good idea to get too much sodium from table salt.
Are chickpeas good for you?
One of the main reasons people reach for chickpeas is to load up on protein, especially when following a plant-based diet.
A single serving of chickpeas provides you with a lot of protein, which is a nutrient that vegetarians and vegans often tend to miss.
Protein helps you feel energized, fuels your muscles and aids in weight loss. Chickpeas also contain all amino acids except for one. So, if you pair these beans with quinoa, you will get a complete protein.
Eating chickpeas has also been shown to help regulate your blood sugar levels. Firstly, these beans have a low glycemic index (GI), which indicates how fast blood sugar rises after eating a certain food.
Because of that, including chickpeas in your diet can promote blood sugar management, especially in people struggling with type 2 diabetes.
In addition, eating foods high in fiber, like chickpeas, can also decrease your risk of several diseases, including diabetes and heart disease.
Since chickpeas are loaded with fiber, they may also benefit your digestion. The fiber found in chickpeas is mostly soluble, which means that it creates a gel-like substance in your digestive tract and helps food move through it.
It also helps feed the ‘good’ gut bacteria in your digestive system, which helps prevent irritable bowel syndrome (IBS) and even colon cancer.
Additionally, eating chickpeas can help improve the frequency, ease, and consistency of bowel movements, impacting how effective your weight loss diet is.
Due to the high mineral content that chickpeas have, eating them can help prevent several chronic health conditions, such as heart disease, cancer, and type 2 diabetes.
This is because chickpeas are high in magnesium, which helps protect your heart, and it also contains anti-inflammatory compounds that prevent the growth of cancerous cells.
What’s more, chickpeas provide a good dose of B vitamins that are often associated with a lower risk of breast and lung cancers.
Should you eat chickpeas when trying to lose weight?
Chickpeas are very rich in fiber and protein, which are both nutrients that help with weight management, improve digestion, and reduce your risk of many diseases.
As a result, you can safely incorporate this type of bean into a diet aimed at weight loss. The fiber found in chickpeas also helps prevent weight gain by helping you feel full, and protein curbs your appetite, which are two great ways to lose weight in a healthy way.
However, while chickpeas are great for weight loss, make sure to consume them in moderation as they are high in calories.
Because of that, ensure to eat them with a side of healthy veggies and fats to ensure a balanced meal.
This will also help you eat a wide variety of foods and reduce the risk of taking in too many calories just from the beans.
In addition, adding more nutrient-dense foods to your beans can increase the absorption of minerals and vitamins already present in chickpeas.
Are canned chickpeas fattening?
One cup of canned chickpeas contains 286 calories. While it might seem like a lot, chickpeas are very high in fiber and protein, two nutrients that help you stay full and satisfied after eating.
So, if you don’t have the time to make fresh chickpeas, opting for the canned variety can help you reap some great health benefits.
But remember that canned chickpeas – just like most canned foods – contain a lot of sodium. So, consume these in moderation.
Is chickpea flour fattening?
Chickpea flour is high in calories, but no one eats flour by the cup. Luckily, eating foods made with chickpea flour can be very good for you.
This is because this flour is very high in fiber, thiamin, folate, magnesium, iron, copper, and many other micronutrients.
As opposed to all-purpose white flour that’s stripped off of nutrients, chickpea flour packs a great dose of important minerals and vitamins. So, adding it to your diet can be beneficial.
Even though chickpeas contain quite a large number of calories, eating them can actually help you lose weight.
Chickpeas are a great source of fiber and protein, which both help you lose weight and maintain a healthy digestive system.
These beans also contain lots of minerals and vitamins, so they make for a great addition to a healthy, balanced diet.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.