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Chickpeas are affordable, versatile, and highly nutritious. They may aid weight management, protect against chronic disease, and promote several other aspects of health.


Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years. Their nutty taste and grainy texture pair well with many other foods and ingredients. As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.


Here are some evidence-based health benefits of chickpeas — plus some simple recipe ideas.


1. Packed with nutrients

Chickpeas boast an impressive nutritional profile. They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat .


Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein. A 1-cup (164-gram) serving of cooked chickpeas offers:

  • Calories: 269
  • Protein: 14.5 grams
  • Fat: 4 grams
  • Carbs: 45 grams
  • Fiber: 12.5 grams
  • Manganese: 74% of the Daily Value (DV)
  • Folate (vitamin B9): 71% of the DV
  • Copper: 64% of the DV
  • Iron: 26% of the DV
  • Zinc: 23% of the DV
  • Phosphorus: 22% of the DV
  • Magnesium: 19% of the DV
  • Thiamine: 16% of the DV
  • Vitamin B6: 13% of the DV
  • Selenium: 11% of the DV
  • Potassium: 10% of the DV


2. Keep you feeling full

The protein and fiber in chickpeas may help keep your appetite under control. Protein and fiber work together to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in your body.


In fact, the filling effects of the protein and fiber in chickpeas may automatically lower your calorie intake. One study compared appetite and calorie intake among 12 women who ate two separate meals. 


Before one of the meals, they ate 1.25 cups (200 grams) of chickpeas, then 2 slices of white bread before the other meal. They experienced a significant reduction in appetite and calorie intake after the chickpea meal, compared with the white bread meal


Another small study found that those who ate pretzels and chickpea-based hummus for an afternoon snack experienced a 70% reduction in appetite and a 30% increase in fullness.


3. Rich in plant protein

Chickpeas are a great source of plant-based protein, making them an excellent food for people who don’t eat meat or animal products. A 1-cup (164-gram) serving provides about 14.5 grams of protein, which is comparable to the protein content of similar foods like black beans and lentils.


The protein in chickpeas may help promote fullness and keep your appetite under control. Protein is also known for its role in weight management, bone health, and muscle strength.


Some studies have suggested that the quality of the protein in chickpeas is better than that of other types of legumes. That’s because chickpeas contain all of the essential amino acids except methionine.


For this reason, they’re an incomplete source of protein. To make sure you get all the amino acids in your diet, it’s important to pair chickpeas with a whole grain that contains methionine, such as quinoa.


4. May help you manage your weight

Chickpeas may aid weight management due to their filling effects. The protein and fiber in chickpeas may reduce your appetite, which may then lower your calorie intake at meals.


In one study, those who ate chickpeas regularly were 53% less likely to have a body mass index (BMI) over 30 and more likely to have a lower waist circumference than those who didn’t eat chickpeas.


While BMI remains a common health metric, keep in mind that it’s limited in its effectiveness.

Nonetheless, another review found that those who ate at least 1 daily serving of legumes, such as chickpeas, lost 25% more weight than those who didn’t eat legumes.


5. May support blood sugar regulation

Chickpeas may help manage your blood sugar levels in several ways. First, they have a fairly low glycemic index (GI), which is a marker of how rapidly your blood sugar rises after eating a food. Diets that include many low GI foods have been shown to promote blood sugar management.

Additionally, chickpeas’ fiber and protein may help regulate blood sugar levels. That’s because fiber slows carb absorption to promote a steady rise in blood sugar levels rather than a spike. Eating protein-rich foods may also help maintain healthy blood sugar levels.


In one small study, eating 1.25 cups (200 grams) of chickpeas suppressed post-meal increases in blood sugar levels by up to 36%, compared with eating 2 slices of white bread.


An older, 12-week study found that 45 people who ate four 10.5-ounce (300-gram) cans of chickpeas per week had a notable reduction in fasting insulin levels, which is an important factor in blood sugar regulation.


What’s more, several studies associate chickpea intake with a reduced risk of several diseases, including diabetes and heart disease. These effects are often attributed to their capacity to lower blood sugar levels.


Ancient grains refer to grains that have not been changed by selective GMO breeding over recent millennia. We source many of our grains from countries that have a total ban on all GMO's, herbicides and pesticides, and Monsanto, such as Turkey & Kyrgyzstan. Only 22 countries out of almost 200 around the world have a total ban on Monsanto and all GMO foods. An article published by the Scientific American also proves that almost ALL "Organic" food in the US is poisoned with chemicals. There are over 20 chemicals commonly used in the growing and processing of organic crops that are approved by the US Organic Standards. We are pleased and honored to be offering these ancient grains from these total ban GMO countries with no GMOs, chemicals or pesticides, you will taste the difference, we guarantee it!

Organic Chickpeas

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