Are chickpeas good for weight loss? This is a common question asked by many people looking to lose weight. Chickpeas are a type of legume that is often used in Indian and Middle Eastern cuisine. They are high in protein and fiber, making them a great food choice for those trying to lose weight.
There is some evidence to suggest that chickpeas can help with weight loss. One study showed that people who ate a diet rich in chickpeas lost more weight than those who did not. Chickpeas are also a good source of resistant starch, which has been shown to help with weight loss. Resistant starch is a carbohydrate not easily broken down by the body, so it helps you feel full longer and prevents you from overeating.
If you’re looking for a way to add more protein and fiber to your diet, consider adding chickpeas to your meals. They make a great addition to salads, soups, and stews.
Why Are Chickpeas Good for Weight Loss?
Let us examine why these legumes may help keep the waistline in check.
High in Fiber
Chickpeas are ideal for those looking to shed pounds, thanks to their high fiber content. Fiber’s ‘filling’ effect keeps you satisfied for longer after eating and regulates blood sugar levels. A single cup of chickpeas contains 13 grams of fiber, more than half the daily needs for women and one-third for men. By adding chickpeas to your meals, you can benefit from a feeling of fullness and balanced blood sugar levels – both of which contribute to successful weight loss.
A Good Source of Plant Protein
A cup of cooked chickpeas contains 14.5 grams of protein but only about 269 calories. Chickpeas contain several essential vitamins and minerals, including iron, folate, and manganese.
One downside of chickpeas is that they don’t contain all the essential amino acids your body needs to build protein. However, this problem can be easily solved by pairing them with a whole grain, such as quinoa or brown rice. A report in Nutrients journal uncovered that even though the protein in chickpeas lacks a complete set of amino acids, combining them with a whole grain compensates for this. Additionally, cooking chickpeas increases the amount of protein your body can use. (1)
The research also highlighted the advantages of chickpeas, noting that plant-based proteins are a great option for those seeking weight loss since they deliver ample nutrients without the same amount of calories and saturated fats as animal proteins.
Other Nutrients in Chickpeas
Chickpeas are a nutrient-dense food, providing a good source of protein, fiber, and several vitamins and minerals. One cup (164 grams) of cooked chickpeas provides the following nutrients (2):
- Calories: 269
- Protein: 14.5 grams
- Fat: 6 grams
- Carbohydrates: 36.5 grams
- Fiber: 12.5 grams
- Vitamin A: 2% of the Reference Daily Intake (RDI)
- Vitamin C: 4% of the RDI
- Vitamin B6: 20% of the RDI
- Folate: 64% of the RDI
- Manganese: 26% of the RDI
Aid in Digestion
Chickpeas are a good source of fiber, with one cup providing 12 grams. That’s over half the recommended daily intake for fiber.
Chickpeas are full of both soluble and insoluble fibers. Soluble fiber forms a gel-like substance when it comes into contact with water, which can help slow down digestion. This is beneficial for those who suffer from conditions like IBS or colon cancer. Insoluble fiber, on the other hand, helps add bulk to stool and prevents constipation.
Eating a diet high in fiber has numerous benefits for digestive health. Fiber adds bulk to stool, which can help make bowel movements more regular and improve the overall health of the digestive system.
Chickpeas are an excellent option for weight loss because they have a low-calorie density and can help to control your appetite. The protein in chickpeas also has a high thermic effect, which means that your body will burn more calories during digestion. Chickpeas are also high in fiber, which is effective for weight loss. You can add chickpeas to salads, soups, and sandwiches or use them as a meat replacement in recipes.