Updated on March 15, 2024.
If you're looking for a tasty way to add satisfying fiber and plant-based protein to your meals, consider the humble chickpea. One cup of this hearty legume (also known as the garbanzo bean) contains 15 grams of protein, 16 grams of healthy fat (most of it mono- and polyunsaturated), and 13 grams of protein.
Whether your lunch includes a sandwich made with creamy hummus (a Mediterranean-style spread made from chickpeas) or a hearty Greek salad topped with garbanzos, adding about half a cup of chickpeas to your daily diet can cut cravings for salty, sugary, and fatty snacks, according to research.
Fabulously filling fiber
That's exactly what happened in a study where adults made chickpeas a part of their normal diet for four weeks. They were given a variety of tasty chickpea recipes to use and were instructed to keep a food diary. The study participants not only reported a decrease in hunger and overall calorie intake. They also ended up eating fewer processed snack foods as well. The researchers think the naturally occurring drop in snacking was most likely due to the high content of fiber in chickpeas.
Bathroom bonus
The people in the study reported an additional boon from eating chickpeas: more frequent and easier bowel movements. That's again most likely thanks to the fiber in chickpeas.
Just know that if you decide to add more chickpeas to your diet, it's best to do so gradually to help reduce the chance of any gastrointestinal (stomach) discomfort from a sudden increase in fiber.
Another reason to love chickpeas? Their unique combination of healthy fats, vitamins, and minerals contribute to a healthy diet that can help improve the appearance and function of your skin.
