Whole garbanzo beans are added to soups, stews, and curries.
Ground chickpeas produce high-protein flour suitable for bread or pasta.
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Chickpeas vs. Garbanzo Beans
Chickpeas and garbanzo beans are the same food.
Oscar Wong / Getty Images
They are edible seeds (pulses).
Pulses arelegumes, a bang out of plant that contains seeds and fruit.Beans,peas, andlentilsare other legumes.
Chickpeas originated in Ancient Egypt.The name chickpea is derived from the Latin nameCicer arietinum.
There are two main types of chickpeas:desiandkabuli.
Chickpeas nutty yet mild taste further allows for broad applications in food.
Nutritional Comparison
The only difference between chickpeas and garbanzo beans is the name.
Beans are a staple food.
They are shelf-stable, affordable, and highly nutritious.
Due to their nutrition profile and versatility, they are often considered to be a “superfood.”
They are a good source ofprotein,dietary fiber, and micronutrients essential for health.
However, canned beans may be higher in sodium due to added salt.
Culinary Uses
Chickpeas are eaten worldwide across cultures for good reason.
They are easy to cook and versatile, with a mild flavor.
Chickpeas are commonly used in soups, stews, salads, and curries.
They can be roasted, boiled, salted, stewed, fermented, or pureed.
Canned chickpeas are ready to eat.
Conversely, dried chickpeas require soaking and cooking before use.
Both canned and dried chickpeas confer the same health benefits.
Heart Health
Chickpeas affect heart health in multiple ways.
Chickpeas are a great source of soluble fiber.
Soluble fiber binds to cholesterol to prevent the body from absorbing it.
This helps lower cholesterol.
Chickpeas influence weight, which affects heart health.
Digestive Health
Dietary fiber is essential fordigestive health.
There aretwo types of dietary fiber: soluble and insoluble.
The colon slowly digests soluble fiber, whereas the body cannot digest insoluble fiber.
Insoluble fiber promotes more regular bowel movements.
Chickpeas contain both soluble and insoluble fiber.
Regularly eating chickpeas supportsbowel health.
Chickpeas promote more regular bowel movements and help form softer stools that are easier to pass.
Chickpeas support digestive health and promote a healthygut microbiome.
According to one study, eating two servings of chickpeas daily reduces bad bacteria in the gut.
Weight Control
Eating chickpeas is associated with better weight control because of their high fiber content.
High-fiber foods require more chewing, decreasing how much food you eat.
Moreover, fiber-rich foods move slowly through the digestive system, further contributing to feelings of fullness.
Foods high in protein and fiber (particularly resistant starch) stimulate intestinal hormones associated with appetite.
As chickpeas are digested and absorbed, they trigger the release of hormones that reduce appetite.
Still, additional research is necessary to fully understand the effects of chickpeas on appetite andappetite-related hormones.
Research shows that chickpeas contribute to weight loss and changes in body composition.
According to epidemiological studies, eating more chickpeas supports a smallerwaist circumferenceand lower body weight.
Notably, researchers found that including beans in the diet facilitated weight loss without calorie restriction.
Blood Sugar
Chickpeas are alow-glycemic fooddue to their fiber content.
Fiber slows the absorption of carbohydrates in the bloodstream, supporting more stable blood sugar levels.
Research shows that eating chickpeas reduces the after-meal (postprandial) blood sugar response.
Moreover, regularly eating chickpeas may improveinsulin resistance.
Opting for foods made from chickpeas instead of wheat lowers blood sugar and postprandialinsulinlevels in people withtype 2 diabetes.
So, choosing chickpea-based pasta instead of regular pasta has a more favorable effect on blood sugar.
Are Chickpeas Good For Me?
The benefits of chickpeas are substantial.
Therefore, you should include them in your diet.
Still, some circumstances warrant further consideration when incorporating chickpeas into the diet.
Although peanuts are considered legumes, people with apeanut allergygenerally do not react to chickpeas.
However, consult your healthcare provider if you have a peanut allergy and are concerned about eating chickpeas.
Chickpeas containgalacto-oligosaccharidesandfructans, two starches that causegastrointestinal discomfort, particularly among people withirritable bowel syndrome (IBS).
However, even with a lowFODMAP diet, it is still recommended to consume chickpeas.
Start with small portions (a quarter of a cup and gradually increase as tolerated.
Gastrointestinal discomfort should subside as your body becomes accustomed to eating chickpeas and their higher fiber content.
Supplements that contain the enzymealpha-galactosidase(likeBeano) may help break down the galacto-oligosaccharides in chickpeas.
However, Beano does not decrease the gas associated with eating beans.
Always consult your healthcare provider before starting a supplement like Beano.
Summary
Chickpeas and garbanzo beans are two names for the same bean.
Next time you make a soup or salad, try adding chickpeas.
Or, consider swapping meat for chickpeas at your next meal.
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