June 12, 2021 by D.Fathia
Updated August 9, 2021

Chickpeas benefits and side effects

    Chickpeas benefits and side effects

As a kid, I have always adored snacking on crispy chickpeas. Whether homemade or packaged from the market didn’t make a big difference for me. I loved the flavor, the salty taste, and the crunchy texture. Since they were better than most snacks on the market I was allowed to have as much as I wanted.

Growing up, I began to discover the myriad of uses for these crispy legumes. As an amateur chef and cooking fan, I love to explore new culinary traditions and brand new or exotic recipes.

Some of my recent food experiments have been focused on using chickpeas in different dishes, not only because they are delicious but also because their nutritional profile is a treasure no to be missed.

This article delves into the chickpeas benefits and side effects.

Nutritional profile:

According to the United States Department of Agriculture, a serving of 100 grams of chickpeas contains the following nutrients:

  • Calories: 364Total fat: 6 grams
  • Saturated fat: 0.6 g
  • Polyunsaturated fat: 2.7 g
  • Monounsaturated fat: 1.4 g
  • Sodium: 24 mg


  • 875 mg
  • Total carbohydrates: 61 g
  • Dietary fiber: 17 g
  • Sugar: 11 g
  • Protein: 19 g
  • Vitamin A: 1 % of the Daily Value
  • Vitamin C: 6 % DV
  • Calcium: 10 % DV
  • Iron: 34 % DV
  • Vitamin B6: 25 % DV
  • Magnesium: 28 % DV

Chickpeas have an impressive nutritional profile. These legumes are a powerhouse of dietary fiber, vitamins, and minerals. Nineteen grams of proteins in a single serving are a true treasure especially when this food is low in fat.

Chickpeas benefits and side effects:

Legumes, beans, and the like are usually highly recommended for their nutritional value. They are part and parcel of the Mediterranean diet, one of the healthiest diets to adhere to, and it is part also of other regimens.

Different cuisines around the world use these pulses in different ways, in sweet and spicy recipes. However, there might be limits to consider in all cases.

Chickpea health benefits

The list of chickpea benefits is a long one. I will try to focus on the most important ones.

Chickpeas are the perfect option for vegetarians thanks to their high contents of protein, calcium, and iron. These would replace the nutrients that are usually from animal sources.

The fiber and protein contents in chickpeas are so filling. They might reduce your appetite and your calorie intake during meals. This in turn might be excellent if you are trying to keep your weight under control or losing weight. More scientific research needs to be done to back up such claims, but there are already a few promising experiments.

Chickpeas have a relatively low glycemic index. Foods with a low glycemic index are known to help control blood sugar. Besides, fiber slows down carbohydrates absorption which results in a steady rise in blood sugar levels rather than surges and spikes. Thus, these pulses are an excellent food for two diabetes patients.

Regular consumption of chickpeas might assist in reducing the risks for diabetes and heart diseases. Several research studies have confirmed these claims.

Soluble fiber is a wonder worker for the digestive system. It promotes the growth of healthy bacteria in the guts. It might reduce the risks of certain conditions such as irritable bowel syndrome.

Nutrients found in chickpeas such as dietary fiber and magnesium are essential for heart health. They can reduce bad cholesterol and regulate blood pressure. Hence, consuming these pulses can potentially protect against chronic heart diseases.

Side effects:

Pulses and beans might cause digestive problems. If eaten raw, chickpeas might lead to intestinal gas due to their sugar contents which are hard to digest. To avoid such issues make sure that you cook your chickpeas well or roast them perfectly if you are going for a crispy option.

Too much potassium is not healthy for the kidney; therefore, if you are taking medications such as beta-blockers then you need to limit your chickpea consumption.

The bottom line, if we are to consider chickpeas benefits and side effects, the scale seems to be in favor of the first. Hence, you can enjoy your crispy chickpeas or cooked pulses without fear.


Both raw and roasted chickpeas are heavily consumed around here and virtually everywhere else.

For baked goods and cooked dishes, chickpeas take the taste an extra mile. Roasted chickpeas, salted or unsalted, flavored or unflavored, are delicious snacks on their own or with a handful of mixed nuts. They also make great additions to different recipes.

Raw chickpeas, on the other hand, are used abundantly in every dish here in Tunisia. It is used with couscous, rice, certain kinds of soups, and much more. Perhaps the famous of them all is “leblebi”. This is the kind of fast food that is served in winter. You would find a shop selling this dish at every corner. The mixture of cooked chickpeas, olive oil, cumin, hot harissa paste, tuna, eggs, and pickles is irresistible during cold times.

The bottom line, chickpeas can be added to anything you want. You can try them with vegetables, chicken, meat, salads, and other ingredients. They are quite versatile and do add deliciousness to any dish.


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