THE CHEAP AND VERSATILE LEGUME THAT CAN BOOST YOUR GUT, BONE AND HEART HEALTH
For years, chickpeas have been relegated to the back of the cupboard. Only reached for to bulk up a stew cheaply or reluctantly stirred into dishes because we know we really should be getting more fibre in our diets.
Times have changed and to our surprise, pulses have become pop stars in Britain – and chickpeas have taken centre stage. We’re seeing bags of them roasted and sprinkled with sea salt and paprika for extra crunch, blended into creamy hummus, popping up in spicy curries (or even sneaked into cakes and bakes). Few foods have seen such a dramatic makeover and it’s led to a sharp rise in popularity.
The reason for their rise is three-fold, according to industry experts. First, there’s the increase in plant-based eating. Then, there’s the ever-rising awareness that ultra-processed foods don’t do many favours for our health, which is pushing us towards simpler, whole food alternatives. Finally, there’s our obsession with gut health (chickpeas are full of fibre, which provides a feast for our microbes).
If you’re yet to incorporate the versatile legume into your diet, there’s now another reason to consider doing so. Researchers have found that a cup of chickpeas a day could be key to keeping high cholesterol at bay. Just one portion of chickpeas with a cooked weight of about 160g significantly improved cholesterol levels in people with pre-diabetes. So its cholesterol-managing powers are another reason to give chickpeas a try.
They’ve also gone through a major rebrand with foodies investing more money in high quality jars. While you can still get a bog standard supermarket own tin for pennies, a large jar of chickpeas from the trendy Bold Bean Co (who sell a particular variety known for thinner skins and creamier texture) can set you back over £3.
Whichever brand you opt for, they’ll benefit your health. “They’re nutritious, versatile and cheap which is a trifecta which we all love,” says registered nutritionist Sophie Trotman. Here are all the reasons why you should be eating more of them.
- Health benefits
- Different ways to eat them
- Verdict: Are chickpeas good for you?
- Recipes
The eight health benefits of chickpeas
1. They are great for strong bones and muscles
“Chickpeas are a really good source of protein, which is really important when it comes to our bone health,” Trotman says. Protein is essential for bone growth in childhood and preserving bone and muscle mass with ageing. Per 100g serving, chickpeas offer 7.2g of protein. For context, women require around 45g of protein each day and men need 55g.
Plant proteins, such as chickpeas, nuts and quinoa, are considered incomplete because they don’t contain all nine essential amino acids that the body requires (unlike eggs, meat and dairy, which are complete proteins). However, you can overcome this by including more than one protein with each meal, such as combining chickpeas with whole grains, nuts or seeds, Trotman explains.
In a further boost for our bones, chickpeas offer up calcium (49mg per 100g) and magnesium (48mg per 100g), notes registered dietitian Bahee Van de Bor. This means they also support muscle function, she explains.
“Magnesium is really good in terms of muscle function, regulating our mood and improving our sleep.” Trotman adds. “We call magnesium the relaxation mineral. It relaxes your muscles and eases aches.”
2. Good for weight loss
“Protein is also for helping keep us fuller for longer,” Trotman explains. “We’re a lot more satiated from our meals when they contain good sources of protein.”
The high fibre content of chickpeas (7.4g per 100g), helps to curb our appetites, minimising the risk of reaching for the biscuit tin later, she says.
Additionally, foods like chickpeas that are both high in protein and fibre also help to prevent dramatic blood sugar spikes. “These are followed by a dip that leaves us with brain fog and the desire to snack on sugary foods.”
3. They feed your good gut bacteria
“Chickpeas are fantastic for gut health,” Van de Bor says. “Fibre feeds our beneficial gut microbes, supporting a healthy microbiome and keeping digestion regular.”
“Having sufficient fibre also helps to prevent constipation and that’s really important for feeling your best,” Trotman notes. “We want to be having a bowel movement once or twice a day. I see a lot of people in my clinic who are only going every three days.”
Chickpeas can help to increase the frequency, which will support overall health. “Otherwise, you get toxins recirculating around the body,” Trotman explains. “So fibre is really fantastic.”
4. They lower cholesterol
Chickpeas contain 291mg of potassium per 100g, which helps regulate blood pressure and supports heart health, Van de Bor notes.
The soluble fibre in chickpeas – which absorbs water from the large bowel, making stools softer – also helps to lower cholesterol.
“It binds to cholesterol in the gut, helping to remove it from the body,” she explains. “This can contribute to lower LDL [‘bad’] cholesterol levels, reducing the risk of heart disease. Their plant-based protein and healthy fats also support heart health, making them a great choice for cholesterol management.”
In fact, new research presented at the American Society for Nutrition in Florida found that chickpeas “significantly lower cholesterol” in people with pre-diabetes. Over 12 weeks, the participants’ cholesterol levels fell from an average of 200.4 milligrams per decilitre to 185.8 milligrams per decilitre.
They are also rich in polyphenols, which help to protect the heart from inflammation, Trotman adds.
5. They support skin health
“They’re a good source of zinc, which is good for skin health, wound healing and the immune system and a source of biotin (also known as B7) as well, which is also important for hair and nails,” she notes. Many people take biotin supplements because of the supposed beauty benefits, Trotman adds.
6. They keep your energy levels up
Per 100g, chickpeas contain a decent amount of iron, around 2.9mg. Men and women aged over 50 need 8.7mg per day, while women aged 19 to 49 should have 14.8mg daily.
“Chickpeas are a really good source of plant -based iron, called non-heme iron,” Trotman explains. “It’s really important for energy and maintaining healthy hair.”
The body struggles to absorb non-heme iron but pairing chickpeas with sources of vitamin C, like red pepper or broccoli, enhances how much the body can take in, she says.
7. They can lower your cancer risk
The fibre in chickpeas plays a role in cancer prevention, Van de Bor says.
It does this by inhibiting the conversion of bile acids into harmful compounds that can damage cells and contribute to cancer development, she explains.
“Additionally, chickpeas contain antioxidants like polyphenols and saponins, which help protect cells from oxidative stress and inflammation, further supporting long-term health,” Van de Bor adds.
8. Good for your brain health and memory
“Chickpeas contain zinc, an essential nutrient for brain development, learning and memory,” Van de Bor says.
“Zinc supports nerve function and plays a role in cognitive processes, making it important for children and adults alike.”
The different ways to eat chickpeas
“There’s no single ‘best’ way to eat chickpeas – what matters most is regularly including chickpeas in your diet in ways you enjoy,” Van de Bor says.
You can eat them straight from the tin or blend them with tahini, lemon juice, olive oil and garlic to make hummus – a protein-packed dip.
Another way to eat them is roasted. “This is really tasty,” Trotman says. “I love making roast chickpeas with olive oil, a bit of sea salt and paprika. They come out nice and crunchy.
“Keep them in a Tupperware in the fridge and sprinkle them on salads and soups for extra protein, or just have them as a snack in front of the TV as a crisp alternative.”
Unlike vegetables, which can become limp and soggy after a day in the fridge, chickpeas hold their structure really well, she says. “So you can make a chickpea salad as part of a meal prep and enjoy it over the next few days.”
They can be poured from the tin into curries, soups and stews to boost their nutritional profile, Van de Bor notes. “Chickpeas also pair well with whole grains and vegetables.”
“They’re so versatile,” Trotman notes, which is especially true if you also use the liquid from the tin of chickpeas – known as aquafaba. It works as an egg alternative (around three tablespoons of aquafaba can replace one egg).
Verdict: Are chickpeas good for you?
“Chickpeas are definitely a healthy addition to your diet,” Trotman says. “There’s so many nutritional benefits to chickpeas, so it’s worth including them in your meals. I eat them at least twice a week because they’re super nutritious.”
“They offer a combination of gut-friendly fibre, essential minerals and plant-based protein,” Van de Bor adds. However, she notes that for people with irritable bowel syndrome who are sensitive to sugars, specifically galactooligosaccharides (GOS), they could trigger uncomfortable symptoms.
To reduce any potential digestive discomfort caused by chickpeas, it can help to drain and rinse tinned chickpeas because GOS leaches into the liquid during the canning process, Van de Bor notes.
Recipes
2025-03-26T17:03:58Z
