Chickpeas are a complete protein that may lead to a longer life. A doctor spills the beans on her seven days with this powerful legume.
I Ate Chickpeas Every Day for a Week—Here’s What Happened
Updated Sep. 23, 2024
Chickpeas, sometimes labeled as “garbanzo beans,” trace their roots back to the Middle East. For Americans today, these versatile legumes find their way into everything from hearty stews and spicy curries to fresh salads, hummus, and even some sweet treats. That’s especially true for me—I’m a trained family doctor and nationally certified diabetes educator, and I love chickpeas so much that I eat them almost every day.
I talked with two other experts, one Cleveland Clinic dietitian and a doctor who leads an integrative medicine program at the University of Texas, about just how nutritious chickpeas really are. “Chickpeas are packed full of nutrients and are an incredibly healthy food source,” says Samuel Mathis, MD, MBA, a board-certified family medicine physician and program director of the behavioral and integrative medicine fellowship at the University of Texas Medical Branch. Both experts agree one of the standout benefits of chickpeas is their protein and fiber content. Protein is essential for building and repairing tissues, while fiber helps keep your digestive system running smoothly and can help in maintaining a healthy weight.
And if you’re familiar with the concept of the Blue Zones, maybe you’ve heard that beans are considered one of the top foods that can help you live longer. In fact, eating just a cup of beans a day has been credited with adding around four years to your life expectancy!
Ahead, you’ll learn why, as a doctor myself, I’m such a fan of chickpeas and how easy it was to incorporate them into my diet every day. Plus, Dr. Mathis and Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, share how much you should eat per day for long-term benefits.
The health benefits of chickpeas
Chickpeas are nutritious due to the impressive amounts of macronutrients they offer. “They are full of protein and provide about 20 grams of protein per 100 grams of chickpeas, which is a little more than one cup,” Dr. Mathis says. Protein plays a key role in muscle growth and repair. For comparison, 100 grams of chicken has about 30 grams of protein—so, for a plant-based protein, chickpeas come close.
“Chickpeas are also full of fiber, containing 12 grams of fiber per cup,” notes Dr. Mathis. Fiber is beneficial for digestion, maintaining cholesterol levels, and managing blood sugar levels. “One cup of chickpeas also contains about 270 total calories, making them a fairly healthy snack option.”
Both nutrition experts listed out even more nutrition you get uniquely from chickpeas:
- Iron: Essential for producing hemoglobin, a protein that transports oxygen to cells, and important for immunity, energy production, and the synthesis of DNA and amino acids.
- Calcium: Important for building bones and teeth.
- Potassium: Helps lower blood pressure, aids in muscle contractions, and facilitates the movement of nutrients into and waste out of cells.
- Magnesium: Involved in more than 300 enzymatic reactions in the body, essential for muscle and energy production, and assists in transporting calcium and potassium across cell membranes.
- Zinc: Vital for immune function, wound healing, DNA synthesis, and cell division.
- Folate (Vitamin B9): Key for cell division, the formation of DNA, and brain health.
- Vitamin B6: Crucial for neurotransmitter synthesis, brain development, and immune function.
Is it OK to consume chickpeas every day?
“Yes, it’s completely advised to eat beans everyday,” Zumpano says with confidence. While focusing on chickpeas is fine, she recommends incorporating a diverse selection of beans to benefit from a broader spectrum of nutrients. “A dose of one-half cup per day is all you need.”
How to incorporate chickpeas into your diet
Chickpeas are available canned, frozen, or dry-packaged. They also come in numerous prepackaged products. As with any prepackaged food, it’s important to check the nutrition label to steer clear of any unwanted additives.
Chickpeas are also incredibly versatile. Here’s how I enjoyed chickpeas over the week, along with some inspired suggestions from Dr. Mathis and Zumpano, and recipe links to our sibling site, Taste of Home:
Hummus
Hummus is probably the most popular way to enjoy chickpeas. It’s not only a delicious starter or snack, but it ends up being a protein-rich dip that pairs nicely with veggies like carrots, celery, cucumbers, bell peppers, or some warm pita bread.
Salads and power bowls
Another classic for me is dropping a handful of chickpeas into a salad, like this Mediterranean chickpea salad.
Roasted chickpeas
Roasting chickpeas brings out a distinct nutty flavor. Just a little oil from olives or avocado, combined with your favorite seasonings—even cinnamon and nutmeg can bring warmth and coziness in the fall—can make a high-protein snack or crunchy salad topping.
Soup
I love adding chickpeas to soups to add fiber, protein and heartiness.
Chickpea pasta
Swapping out traditional noodles for chickpea pasta is essentially swapping in a vegetable in place of starch while maintaining the comfort you get from enjoying a bowl of pasta. Interested in learning more? Here are the health benefits of chickpea pasta.
Heads-up from our editors—this can deliver major ruffage, and you’ll want to make sure you’re drinking plenty of water.
Chickpea flour
A versatile gluten-free alternative to traditional flours, chickpea flour can be used in a variety of recipes from baking breads and making pancakes to thickening soups or sauces. It’s a great way to infuse your baking with extra nutrition without altering flavor too much.
7. Energy bites
Mix chickpeas with oats, nuts, honey, and chocolate chips to make energy-packed bites. These are ideal for a quick snack or a post-workout boost and are easily customizable to suit your taste. For a healthier version of dessert, try this chickpea cookie dough recipe.
You may experience weight loss-related effects after eating chickpeas every day
Incorporating chickpeas into your daily diet can provide numerous health benefits. However, it’s essential to remember that these perks are most effective when they’re part of a larger, well-balanced diet, advises Zumpano. When eating those chickpeas, make sure you’re focusing on whole foods, getting at least five servings of fruits and vegetables daily, and keeping processed foods to a minimum.
Chickpeas improved my digestive health
One of the biggest benefits I noticed eating chickpeas every day (and which should come as no surprise), is the positive impact they had on my digestive health. “The high fiber content in chickpeas can help with digestion and regular bowel movements,” explains Dr. Mathis.
By integrating chickpeas into your meals, you can help maintain a smooth and regular digestive process, avoiding discomfort and promoting overall gut health.
Chickpeas may promote weight loss
For those looking to manage or reduce their weight, chickpeas may offer a substantial advantage. “High protein snacks are great for individuals working to lose weight,” says Dr. Mathis. Their high protein content can help keep you fuller for longer, reducing the likelihood of snacking on less healthy options, which is a benefit I observed consistently throughout the week.
One of our editors shares that she switched between chickpea and lentil pasta several days in a row. After a few days this turned rough on her digestive system, but she noticed a flatter belly. That might be thanks to the “complete protein” essence of both chickpeas and lentils, along with their fiber content that powered these pastas to clear out the gut.
Chickpeas can help stabilize blood sugar levels
Research, such as an October 2023 study by researchers in Korea, has shown that chickpeas are beneficial for blood sugar control, making them a great choice for people managing diabetes or those trying to prevent it.
Dr. Mathis notes that the rich fiber and protein content in chickpeas plays a key role in stabilizing blood sugar levels. This balance helps prevent the rapid fluctuations typically seen with less nutritious diets—fluctuations that can trigger heightened hunger, mood instability, and an elevated risk of type 2 diabetes and cardiovascular diseases.
I didn’t check my blood sugar for a “before and after” comparison, but I tend to make a habit of eating to keep my blood sugar steady. One tactic to achieve this is to eat foods that are generous in both protein and fiber because this creates a feeling of satiation and keeps blood glucose from spiking and dropping. We’ve illustrated how chickpeas are one of the best foods that meet these criteria for macronutrients. Chickpeas contain healthy carbohydrates (which are better than refined carbs like regular pasta), and their protein and fiber makes chickpeas diabetes-friendly.
Chickpeas may improve cholesterol levels
According to Zumpano, another notable advantage of chickpeas is their potential to improve cholesterol profiles. These legumes are not only naturally low in sodium and free of cholesterol, but they are also rich in polyunsaturated fats. These fats can help lower cholesterol levels and promote better heart health.
Chickpeas may improve fertility and boost sex drive
As a member of the legume family, chickpeas are rich in phytoestrogens—plant compounds that mimic the effects of estrogen. These can contribute to hormonal balance, which is important for optimal fertility, and may even boost sex drive.
Again, this wasn’t something I measured as part of my week-long chickpeas quest, but it’s not surprising considering that the Mediterranean diet is one of the best for fertility and pregnancy.
About the experts:
- Julia Zumpano, RD, LD, has been a registered dietician with the Cleveland Clinic Center for Human Nutrition for almost 20 years, specializing in disease prevention and management.
- Samuel Mathis, MD, MBA, is a board-certified family medicine doctor and assistant professor of family medicine at the University of Texas Medical Branch (UTMB). He also serves as the associate program director of the medical student education program and program director of the integrative and behavioral medicine fellowship at UTMB.
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Originally Published: September 23, 2024
