Current:Home > reviewsAre chickpeas healthy? How they and other legumes can boost your health. -AssetBase
Are chickpeas healthy? How they and other legumes can boost your health.
View
Date:2025-04-13 14:27:19
Adding chickpeas and other beans to your regular diet could be the key to boosting your nutritional benefits and managing your weight, according to research.
A study published earlier this year in the Nutrition Journal reviewed data from the National Health and Nutrition Examination Survey, spanning between 2001 and 2018. In comparing those who regularly consumed canned and dried beans (defined as chickpeas, kidney beans, black beans and pinto beans) versus those who didn't, the former group garnered "significantly higher" diet quality scores and lower BMI, weight and waist circumference.
"Dietary patterns that are rich in canned and dry beans were associated with significantly higher diet quality scores and greater intake of shortfall nutrients, including nutrients of public health concern," researchers wrote. "Bean dietary patterns were also associated with improved weight-related outcomes. Dietary guidance should consider the nutrient and health benefits associated with the promotion of increased canned and dry bean consumption in American dietary patterns."
Along with other types of beans, should you be adding more chickpeas into your diet? Here's what nutrition experts say.
Are chickpeas healthy?
Part of the legume family, chickpeas — also known as garbanzo beans —offer a host of nutritional benefits.
"Chickpeas are an incredible carbohydrate because they’re rich in fiber and plant-based protein," registered dietitian Miranda Galati tells USA TODAY. "When paired with protein, healthy fats and veggies, chickpeas can help lower cholesterol, support gut health and make weight loss feel easier."
Past research has also shown links between regular chickpea consumption and preventing colon inflammation, heart disease and colorectal cancer, according to the Harvard T.H. Chan School of Public Health.
Is pasta healthy?'Healthiest' types between regular, chickpea, whole grain, more
Is there anything unhealthy about chickpeas?
For most people, it's generally fine to eat legumes — including chickpeas — every day. In fact, consuming them can not only prevent the aforementioned health ailments, a 2014 study published in Nature showed that they can actually help to treat those diseases in people who already have them.
"Lentils have anti-inflammatory and antioxidant effects in the body, so they’re a great food to eat regularly," Galati says.
Some creators on social media are "spreading fear about lectins and anti-nutrients in legumes, but the benefits far outweigh those exaggerated risks," she adds. Lectins are a type of protein that binds to carbohydrates and resist being broken down in the gut, which can lead to digestion issues including stomach pain, bloating, gas and diarrhea, per Harvard.
The good news: cooking legumes inactivates most lectins, Harvard notes. There isn't actually much research on the long-term health effects of active lectins on the human body, and most of the research that does exist is done on people in countries where malnutrition is common, which casts doubt on the idea that lectins in legumes are actually what's causing larger health issues.
What are the healthiest beans to eat?Boost your daily protein and fiber with these kinds.
"If you’re eating cooked — not raw — beans, and your digestion can handle them, there’s very little risk to consuming them daily," Galati says. "If you find chickpeas hard on your stomach, add them to your diet slowly or use a smaller serving size. If you eat canned chickpeas, rinse them well before serving."
veryGood! (25)
Related
- Pressure on a veteran and senator shows what’s next for those who oppose Trump
- Philadelphia-area man sentenced to 7 1/2 years for his role in blowing up ATMs during 2020 protests
- Former Denver police recruit sues over 'Fight Day' training that cost him his legs
- Don’t expect a balloon drop quite yet. How the virtual roll call to nominate Kamala Harris will work
- Apple iOS 18.2: What to know about top features, including Genmoji, AI updates
- Michigan Supreme Court restores minimum wage and sick leave laws reversed by Republicans years ago
- GOP Ohio Gov. Mike DeWine opposes fall ballot effort to replace troubled political mapmaking system
- PHOTO COLLECTION: Tensions rise in Venezuela after Sunday’s presidential election - July 30, 2024
- Civic engagement nonprofits say democracy needs support in between big elections. Do funders agree?
- Families face food insecurity in Republican-led states that turned down federal aid this summer
Ranking
- Juan Soto to be introduced by Mets at Citi Field after striking record $765 million, 15
- Italian gymnast Giorgia Villa goes viral during Olympics for brand deal with cheese
- 2024 Olympics: British Swimmer Luke Greenbank Disqualified for Breaking Surprising Rule
- Milwaukee man gets 11 years for causing crash during a police chase which flipped over a school bus
- Appeals court scraps Nasdaq boardroom diversity rules in latest DEI setback
- Kathie Lee Gifford hospitalized with fractured pelvis after fall: 'Unbelievably painful'
- 14 Arrested at Comic-Con for Alleged Sex Trafficking
- Kamala Harris, Megyn Kelly and why the sexist attacks are so dangerous
Recommendation
Juan Soto to be introduced by Mets at Citi Field after striking record $765 million, 15
Nicola Peltz Beckham Sues Groomer Over Dog's Death
Images from NASA's DART spacecraft reveal insights into near-Earth asteroid
Katie Ledecky adds another swimming gold; Léon Marchand wins in start to audacious double
Trump invites nearly all federal workers to quit now, get paid through September
Christina Applegate Details the Only Plastic Surgery She Had Done After Facing Criticism
A Guide to the Best Pregnancy-Friendly Skincare, According to a Dermatologist
How (and why) Nikola Jokic barely missed triple-double history at 2024 Paris Olympics