The Nutritional and Historical Significance of Chickpeas
Chickpeas are a versatile legume with a rich history and numerous health benefits. They come in various colors, including yellow, green, red, and black. There are two main types: the light-seeded kabuli type and the smaller, darker desi type. These legumes have been cultivated for thousands of years, with evidence of their use dating back to 7500 years ago in the Middle East. Archaeological sites such as Jericho and Cayonu in Turkey suggest that chickpeas were originally domesticated there.
In ancient times, chickpeas were associated with Venus and were believed to increase sperm, milk, and urine production — the latter for the relief of kidney stones. They were also used as a coffee substitute when roasted. Beyond their culinary uses, the leaves, stems, and pods of the chickpea plant were historically grown for various acids, which were harvested by spreading muslin over the crop during the night. This method allowed for the collection of acids used in medicinal purposes, including treating conditions like bronchitis, cholera, and snakebites.
Additionally, chickpeas have been used to expel parasitic worms from the body and treat blood disorders and biliousness (liver or gall bladder-related issues).
Nutritional Profile of Chickpeas
Chickpeas are packed with dietary bioactives such as phytic acids, sterols, tannins, carotenoids, and polyphenols like isoflavones. They are lower in trypsin and chymotrypsin inhibitors than other legumes, making them more digestible and nutritious. In the 1600s, botanist Nicholas Culpepper noted that chickpeas were less “windy” and more nourishing than other legumes.
Nutritionally, chickpeas resemble both vegetables and protein sources, making them a valuable addition to any diet. They are high in protein, including essential amino acids like lysine, isoleucine, and tryptophan, as well as dietary fibre, resistant starches, polyunsaturated fatty acids, vitamins A, E, and C, folate, magnesium, potassium, and iron. Their high digestibility makes them easier on the digestive system compared to other legumes and cereals.
When cooked, chickpeas are 60% water, 9% protein, and 3% fat (with 75% being unsaturated fatty acids, mainly linoleic acid). Soaking and cooking enhance protein quality, digestibility, and essential amino acid index while reducing sugars and increasing fibre. Germination further improves protein digestibility while retaining water-soluble minerals and B vitamins.
A 100g serving of chickpeas meets the recommended daily value of iron and zinc in an 8400kJ diet, while 200g meets daily magnesium requirements.
Culinary Uses of Chickpeas
Chickpeas are used in a variety of ways in the culinary world. They can be cooked, ground into flour, popped like popcorn, boiled, baked, or fried. However, the most popular preparation is in hummus, where they are cooked, ground into a paste, and mixed with tahini, olive oil, lemon juice, and spices. Chickpeas can also be preserved in syrup as sweets, or their liquid (aquafaba) can be used to make meringues as an egg white substitute.
Studies show that consuming chickpeas or hummus twice a week leads to better nutrient scores compared to non-consumers. These include higher levels of dietary fibre, PUFAs, vitamins A, C, and E, folate, magnesium, potassium, and iron. Four tablespoons of hummus provide the equivalent of two cups of legumes and vegetables per week.
Therapeutic Effects of Chickpeas
Weight Management
Diets high in fibre, low in energy density, with a low GI, and moderate protein are key to weight control. Regular consumers of chickpeas were found to be 53% less likely to be obese and 51% less likely to have elevated glucose levels. They also had lower BMI and waist circumference.
Glucose & Insulin Response
Chickpeas have a low glycaemic index (GI) of 15–28, depending on whether consumed as hummus or beans. The higher fat content in hummus lowers the GI. A 20-week study showed that chickpeas improved glycaemic control in 45 subjects with cardiovascular disease. They also improve insulin resistance and prevent postprandial hyperglycaemia and hyperinsulinemia induced by a high-fat diet, reducing the risk of type 2 diabetes.
Cardiovascular Disease
Another study linked chickpea consumption with a significant reduction in total serum cholesterol and low-density lipoproteins. A high-chickpea diet also decreased systolic blood pressure in overweight individuals and improved visceral adiposity, indicating a reduction in cardiovascular disease risk factors.
Gastrointestinal System
Human studies report overall improvements in bowel health and normalisation of bowel movements. Adding 1.5 cups (or more) of chickpeas to the diet weekly has shown major nutritional improvements, with hummus consumers scoring higher for nutrients from vegetables and whole grains.
Chickpeas offer a delicious and convenient way to boost health and nutrition.
