Chickpeas vs. Garbanzo Beans: What Is the Difference?

Table of ContentsView AllTable of ContentsChickpeas vs. Garbanzo BeansNutritional ComparisonCulinary UsesHealth BenefitsAre Chickpeas Good For Me?

Table of ContentsView All

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Table of Contents

Chickpeas vs. Garbanzo Beans

Nutritional Comparison

Culinary Uses

Health Benefits

Are Chickpeas Good For Me?

Depending on your location, you may see the name “chickpea” (Cicer arietinum) or “garbanzobean” for a similar-looking bean and wonder what the difference is between the two names.Chickpeas or garbanzo beans are rich in protein and fiber, two nutrients essential for health.Their texture and flavor profile make them suitable for various foods across different cultures.Whole garbanzo beans are added to soups, stews, and curries. Ground chickpeas produce high-protein flour suitable for bread or pasta.The following article covers the differences between chickpeas and garbanzo beans, their nutrition profiles, their health benefits, and suggestions for eating more of these foods.Close up of a person holding cooked chickpeas in a small metal container.FreshSplash / Getty ImagesChickpeas vs. Garbanzo BeansChickpeas and garbanzo beans are the same food. They are edible seeds (pulses).Pulses arelegumes, a type of plant that contains seeds and fruit.Beans,peas, andlentilsare other legumes.Chickpeas originated in Ancient Egypt.The name “chickpea” is derived from the Latin nameCicer arietinum. There are two main types of chickpeas:desiandkabuli.The desi variety has pink flowers and a thick seed coat.Desi chickpeas are small and dark in color.Most chickpeas from Asia and Africa are desi.Conversely, the kabuli variety has white flowers and a thin seed coat.Kabuli chickpeas are large and smooth with a light color.Kabuli chickpeas grow primarily in West Asia, North Africa, North America, and Europe.Chickpeas are consumed worldwide, and most of them are produced in India.Their sturdy texture lends itself well to various dishes, such as soups and stews, curries, and salads. Chickpeas’ nutty yet mild taste further allows for broad applications in food.Nutritional ComparisonThe only difference between chickpeas and garbanzo beans is the name. Beans are a staple food.They are shelf-stable, affordable, and highly nutritious. Due to their nutrition profile and versatility, they are often considered to be a “superfood.“They are a good source ofprotein,dietary fiber, and micronutrients essential for health.One cup of cooked chickpeas has the following nutrition profile:Calories:210Protein:11 grams (g)Fat:4 gCholesterol: 0Carbohydrate:35 gFiber:10 g (40% of daily value for females and 32% of daily value for males)Calcium:65 milligrams (mg) (7% of daily value)Iron:1.5mg (8% of daily value for females and 19% of daily value for males)Magnesium:37 mg (11% of daily value for females and 9% of daily value food for males)Phosphorus:122 mg (17% of daily value)Potassium:166 mg (6% of daily value for females and 5% of daily value for males)Zinc:1 mg (13% of daily value for females and 9% of daily value for males)Sodium: 322 mg (14% of daily value)Selenium:4.7micrograms (mcg)Folate:62 mcg (16% of daily value)Manganese:1 mgVitamin K:5 mcg (6% of daily value for females and 4% of daily value for males)Vitamin A:1.5 mcgBeta carotene:20 mcg.Canned and dried beans generally have the same nutrient profile. However, canned beans may be higher in sodium due to added salt.Therefore, when purchasing canned chickpeas, opt for ones with no or low sodium content, especially if you’re monitoring your salt intake.Culinary UsesChickpeas are eaten worldwide across cultures for good reason. They are easy to cook and versatile, with a mild flavor. Chickpeas are commonly used in soups, stews, salads, and curries. They can be roasted, boiled, salted, stewed, fermented, or pureed.Canned chickpeas are ready to eat. Conversely, dried chickpeas require soaking and cooking before use. Both canned and dried chickpeas confer the same health benefits.Here are some tips for preparing and adding chickpeas into your diet:Drain and rinse canned chickpeas before eating to remove any sodium and starches that have leached out into the liquid.Save the liquid (aquafaba) in canned chickpeas. Manyveganrecipes use aquafaba as a substitute for eggs, especially in desserts.Soak dried chickpeas overnight, then drain and rinse before cooking to remove excess starches that contribute to anygastrointestinal discomfortassociated with eating beans.Top salads or bowls with chickpeas. Use chickpeas instead of tuna or chicken to create a chickpea salad.Substitute regular pasta for chickpea pasta. Chickpea-based pasta is widely available and is a higher-protein and higher-fiber alternative to regular pasta.Incorporate chickpea flour into homemade breads, flatbreads, crackers, or chapati. Grind dry chickpeas into flour or purchase ready-made chickpea flour. Adding chickpea flour to baking boosts protein and fiber content and reduces the food’s effect on blood sugar.You can also try roasting chickpeas in the oven, air fryer, or stovetop. Add a dash of herbs and spices for a flavorful, roasted snack or salad topper.Try meatless meals once to twice weekly. Replace meat with garbanzo beans to ensure you get protein with your meals.Health BenefitsConsuming at least one serving of chickpeas (the equivalent of half a cup) daily is linked to numerous health benefits, includingweight management,stable blood sugar, andheart health.Many of these health benefits are attributed to the fiber content of chickpeas.Heart HealthChickpeas affect heart health in multiple ways. Chickpeas are a great source of soluble fiber. Soluble fiber binds to cholesterol to prevent the body from absorbing it. This helps lower cholesterol.High levels oflow-density lipoprotein (LDL)cholesterol contribute to plaque buildup in the arteries, which increases the risk of heart disease orstroke.Research shows that regularly eating legumes like chickpeas reduces levels ofinflammatory markers,triglycerides,LDL cholesterol, and totalcholesterol levels.Additionally, incorporating more legumes into the diet lowers the risk of cardiovascular disease-related events likeheart attacks.Chickpeas influence weight, which affects heart health. Choosing chickpeas instead of meat as the primary protein at a meal is associated with weight loss, and weight loss contributes to lower cholesterol levels.Digestive HealthDietary fiber is essential fordigestive health. There aretwo types of dietary fiber: soluble and insoluble. The colon slowly digests soluble fiber, whereas the body cannot digest insoluble fiber. Insoluble fiber promotes more regular bowel movements. Chickpeas contain both soluble and insoluble fiber.Regularly eating chickpeas supportsbowel health. Chickpeas promote more regular bowel movements and help form softer stools that are easier to pass.Chickpeas support digestive health and promote a healthygut microbiome. According to one study, eating two servings of chickpeas daily reduces bad bacteria in the gut.Weight ControlEating chickpeas is associated with better weight control because of their high fiber content. High-fiber foods require more chewing, decreasing how much food you eat. Moreover, fiber-rich foods move slowly through the digestive system, further contributing to feelings of fullness.Foods high in protein and fiber (particularly resistant starch) stimulate intestinal hormones associated with appetite. As chickpeas are digested and absorbed, they trigger the release of hormones that reduce appetite. Still, additional research is necessary to fully understand the effects of chickpeas on appetite andappetite-related hormones.Research shows that chickpeas contribute to weight loss and changes in body composition. According to epidemiological studies, eating more chickpeas supports a smallerwaist circumferenceand lower body weight.One meta-analysis observed a small but significant amount of weight loss in people living with obesity who ate roughly half a cup of legumes (one serving) daily. Notably, researchers found that including beans in the diet facilitated weight loss without calorie restriction.Blood SugarChickpeas are alow-glycemic fooddue to their fiber content. Fiber slows the absorption of carbohydrates in the bloodstream, supporting more stable blood sugar levels.Research shows that eating chickpeas reduces the after-meal (postprandial) blood sugar response. Moreover, regularly eating chickpeas may improveinsulin resistance.Opting for foods made from chickpeas instead of wheat lowers blood sugar and postprandialinsulinlevels in people withtype 2 diabetes. So, choosing chickpea-based pasta instead of regular pasta has a more favorable effect on blood sugar.Are Chickpeas Good For Me?The benefits of chickpeas are substantial. Therefore, you should include them in your diet. Still, some circumstances warrant further consideration when incorporating chickpeas into the diet.Although peanuts are considered legumes, people with apeanut allergygenerally do not react to chickpeas. However, consult your healthcare provider if you have a peanut allergy and are concerned about eating chickpeas.Chickpeas containgalacto-oligosaccharidesandfructans, two starches that causegastrointestinal discomfort, particularly among people withirritable bowel syndrome (IBS). However, even with a lowFODMAP diet, it is still recommended to consume chickpeas.Some gastrointestinal discomfort is common when starting to eat chickpeas.However, it is possible to train your gut to tolerate chickpeas better. Start with small portions (a quarter of a cup and gradually increase as tolerated.Gastrointestinal discomfort should subside as your body becomes accustomed to eating chickpeas and their higher fiber content.Supplements that contain the enzymealpha-galactosidase(likeBeano) may help break down the galacto-oligosaccharides in chickpeas. However, Beano does not decrease the gas associated with eating beans. Always consult your healthcare provider before starting a supplement like Beano.SummaryChickpeas and garbanzo beans are two names for the same bean. Chickpeas are popular worldwide due to their high protein and fiber content and versatility in dishes ranging from soup to pasta.Eating half a cup of chickpeas daily offers numerous health benefits, including weight management, lower cholesterol, and more stable blood sugar.Next time you make a soup or salad, try adding chickpeas. Or, consider swapping meat for chickpeas at your next meal.

Depending on your location, you may see the name “chickpea” (Cicer arietinum) or “garbanzobean” for a similar-looking bean and wonder what the difference is between the two names.

Chickpeas or garbanzo beans are rich in protein and fiber, two nutrients essential for health.Their texture and flavor profile make them suitable for various foods across different cultures.

Whole garbanzo beans are added to soups, stews, and curries. Ground chickpeas produce high-protein flour suitable for bread or pasta.

The following article covers the differences between chickpeas and garbanzo beans, their nutrition profiles, their health benefits, and suggestions for eating more of these foods.

Close up of a person holding cooked chickpeas in a small metal container.FreshSplash / Getty Images

FreshSplash / Getty Images

Chickpeas and garbanzo beans are the same food. They are edible seeds (pulses).

Pulses arelegumes, a type of plant that contains seeds and fruit.Beans,peas, andlentilsare other legumes.

Chickpeas originated in Ancient Egypt.The name “chickpea” is derived from the Latin nameCicer arietinum. There are two main types of chickpeas:desiandkabuli.

The desi variety has pink flowers and a thick seed coat.Desi chickpeas are small and dark in color.Most chickpeas from Asia and Africa are desi.

Conversely, the kabuli variety has white flowers and a thin seed coat.Kabuli chickpeas are large and smooth with a light color.Kabuli chickpeas grow primarily in West Asia, North Africa, North America, and Europe.

Chickpeas are consumed worldwide, and most of them are produced in India.Their sturdy texture lends itself well to various dishes, such as soups and stews, curries, and salads. Chickpeas’ nutty yet mild taste further allows for broad applications in food.

The only difference between chickpeas and garbanzo beans is the name. Beans are a staple food.

They are shelf-stable, affordable, and highly nutritious. Due to their nutrition profile and versatility, they are often considered to be a “superfood.”

They are a good source ofprotein,dietary fiber, and micronutrients essential for health.

One cup of cooked chickpeas has the following nutrition profile:

Canned and dried beans generally have the same nutrient profile. However, canned beans may be higher in sodium due to added salt.

Therefore, when purchasing canned chickpeas, opt for ones with no or low sodium content, especially if you’re monitoring your salt intake.

Chickpeas are eaten worldwide across cultures for good reason. They are easy to cook and versatile, with a mild flavor. Chickpeas are commonly used in soups, stews, salads, and curries. They can be roasted, boiled, salted, stewed, fermented, or pureed.

Canned chickpeas are ready to eat. Conversely, dried chickpeas require soaking and cooking before use. Both canned and dried chickpeas confer the same health benefits.

Here are some tips for preparing and adding chickpeas into your diet:

Consuming at least one serving of chickpeas (the equivalent of half a cup) daily is linked to numerous health benefits, includingweight management,stable blood sugar, andheart health.Many of these health benefits are attributed to the fiber content of chickpeas.

Heart Health

Chickpeas affect heart health in multiple ways. Chickpeas are a great source of soluble fiber. Soluble fiber binds to cholesterol to prevent the body from absorbing it. This helps lower cholesterol.

High levels oflow-density lipoprotein (LDL)cholesterol contribute to plaque buildup in the arteries, which increases the risk of heart disease orstroke.

Research shows that regularly eating legumes like chickpeas reduces levels ofinflammatory markers,triglycerides,LDL cholesterol, and totalcholesterol levels.Additionally, incorporating more legumes into the diet lowers the risk of cardiovascular disease-related events likeheart attacks.

Chickpeas influence weight, which affects heart health. Choosing chickpeas instead of meat as the primary protein at a meal is associated with weight loss, and weight loss contributes to lower cholesterol levels.

Digestive Health

Dietary fiber is essential fordigestive health. There aretwo types of dietary fiber: soluble and insoluble. The colon slowly digests soluble fiber, whereas the body cannot digest insoluble fiber. Insoluble fiber promotes more regular bowel movements. Chickpeas contain both soluble and insoluble fiber.

Regularly eating chickpeas supportsbowel health. Chickpeas promote more regular bowel movements and help form softer stools that are easier to pass.

Chickpeas support digestive health and promote a healthygut microbiome. According to one study, eating two servings of chickpeas daily reduces bad bacteria in the gut.

Weight Control

Eating chickpeas is associated with better weight control because of their high fiber content. High-fiber foods require more chewing, decreasing how much food you eat. Moreover, fiber-rich foods move slowly through the digestive system, further contributing to feelings of fullness.

Foods high in protein and fiber (particularly resistant starch) stimulate intestinal hormones associated with appetite. As chickpeas are digested and absorbed, they trigger the release of hormones that reduce appetite. Still, additional research is necessary to fully understand the effects of chickpeas on appetite andappetite-related hormones.

Research shows that chickpeas contribute to weight loss and changes in body composition. According to epidemiological studies, eating more chickpeas supports a smallerwaist circumferenceand lower body weight.

One meta-analysis observed a small but significant amount of weight loss in people living with obesity who ate roughly half a cup of legumes (one serving) daily. Notably, researchers found that including beans in the diet facilitated weight loss without calorie restriction.

Blood Sugar

Chickpeas are alow-glycemic fooddue to their fiber content. Fiber slows the absorption of carbohydrates in the bloodstream, supporting more stable blood sugar levels.

Research shows that eating chickpeas reduces the after-meal (postprandial) blood sugar response. Moreover, regularly eating chickpeas may improveinsulin resistance.

Opting for foods made from chickpeas instead of wheat lowers blood sugar and postprandialinsulinlevels in people withtype 2 diabetes. So, choosing chickpea-based pasta instead of regular pasta has a more favorable effect on blood sugar.

The benefits of chickpeas are substantial. Therefore, you should include them in your diet. Still, some circumstances warrant further consideration when incorporating chickpeas into the diet.

Although peanuts are considered legumes, people with apeanut allergygenerally do not react to chickpeas. However, consult your healthcare provider if you have a peanut allergy and are concerned about eating chickpeas.

Chickpeas containgalacto-oligosaccharidesandfructans, two starches that causegastrointestinal discomfort, particularly among people withirritable bowel syndrome (IBS). However, even with a lowFODMAP diet, it is still recommended to consume chickpeas.

Some gastrointestinal discomfort is common when starting to eat chickpeas.However, it is possible to train your gut to tolerate chickpeas better. Start with small portions (a quarter of a cup and gradually increase as tolerated.

Gastrointestinal discomfort should subside as your body becomes accustomed to eating chickpeas and their higher fiber content.

Supplements that contain the enzymealpha-galactosidase(likeBeano) may help break down the galacto-oligosaccharides in chickpeas. However, Beano does not decrease the gas associated with eating beans. Always consult your healthcare provider before starting a supplement like Beano.

Summary

Chickpeas and garbanzo beans are two names for the same bean. Chickpeas are popular worldwide due to their high protein and fiber content and versatility in dishes ranging from soup to pasta.

Eating half a cup of chickpeas daily offers numerous health benefits, including weight management, lower cholesterol, and more stable blood sugar.

Next time you make a soup or salad, try adding chickpeas. Or, consider swapping meat for chickpeas at your next meal.

17 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nam T, Kim A, Oh Y.Effectiveness of chickpeas on blood sugar: a systematic review and meta-analysis of randomized controlled trials.Nutrients. 2023;15(21):4556. doi:10.3390/nu15214556Wallace TC, Murray R, Zelman KM.The nutritional value and health benefits of chickpeas and hummus.Nutrients. 2016;8(12):766. doi:10.3390/nu8120766Gupta RK, Gupta K, Sharma A, et al.Health risks and benefits of chickpea (Cicer arietinum) consumption.J Agric Food Chem. 2017;65(1):6-22. doi:10.1021/acs.jafc.6b02629Jukanti AK, Gaur PM, Gowda CLL, Chibbar RN.Nutritional quality and health benefits of chickpea (Cicer arietinumL.): a review.British Journal of Nutrition. 2012;108(S1):S11-S26. doi:10.1017/S0007114512000797Xiao S, Li Z, Zhou K, Fu Y.Chemical composition of kabuli and desi chickpea (Cicer arietinumL.) cultivars grown in Xinjiang, China.Food Sci Nutr. 2022;11(1):236-248. doi:10.1002/fsn3.3056U.S. Department of Agriculture.Chickpeas (garbanzo beans, bengal gram), mature seeds canned, drained, rinsed in tap water.U.S. Department of Agriculture.Dietary guidelines for Americans: 2020 - 2025.Monash University.Cooking legumes.Monash University.Including legumes on a low FODMAP diet.Boers HM, MacAulay K, Murray P, et al.Efficacy of fibre additions to flatbread flour mixes for reducing post-meal glucose and insulin responses in healthy Indian subjects.Br J Nutr. 2017;117(3):386-394. doi:10.1017/S0007114517000277Kim SJ, de Souza RJ, Choo VL, et al.Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677Zhao N, Jiao K, Chiu YH, et al.Pulse consumption and health outcomes: a scoping review.Nutrients. 2024;16(10):1435. doi:10.3390/nu16101435MedlinePlus.How to lower cholesterol with diet.U.S. Centers for Disease Control and Prevention.Cholesterol.Ha V, Sievenpiper JL, de Souza RJ, et al.Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.CMAJ. 2014;186(8):E252-E262. doi:10.1503/cmaj.131727Ferreira H, Vasconcelos M, Gil AM, et al.Benefits of pulse consumption on metabolism and health: a systematic review of randomized controlled trials.Crit Rev Food Sci Nutr. 2021;61(1):85-96. doi:10.1080/10408398.2020.1716680International Foundation for Gastrointestinal Disorders.Treatment of gas.

17 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nam T, Kim A, Oh Y.Effectiveness of chickpeas on blood sugar: a systematic review and meta-analysis of randomized controlled trials.Nutrients. 2023;15(21):4556. doi:10.3390/nu15214556Wallace TC, Murray R, Zelman KM.The nutritional value and health benefits of chickpeas and hummus.Nutrients. 2016;8(12):766. doi:10.3390/nu8120766Gupta RK, Gupta K, Sharma A, et al.Health risks and benefits of chickpea (Cicer arietinum) consumption.J Agric Food Chem. 2017;65(1):6-22. doi:10.1021/acs.jafc.6b02629Jukanti AK, Gaur PM, Gowda CLL, Chibbar RN.Nutritional quality and health benefits of chickpea (Cicer arietinumL.): a review.British Journal of Nutrition. 2012;108(S1):S11-S26. doi:10.1017/S0007114512000797Xiao S, Li Z, Zhou K, Fu Y.Chemical composition of kabuli and desi chickpea (Cicer arietinumL.) cultivars grown in Xinjiang, China.Food Sci Nutr. 2022;11(1):236-248. doi:10.1002/fsn3.3056U.S. Department of Agriculture.Chickpeas (garbanzo beans, bengal gram), mature seeds canned, drained, rinsed in tap water.U.S. Department of Agriculture.Dietary guidelines for Americans: 2020 - 2025.Monash University.Cooking legumes.Monash University.Including legumes on a low FODMAP diet.Boers HM, MacAulay K, Murray P, et al.Efficacy of fibre additions to flatbread flour mixes for reducing post-meal glucose and insulin responses in healthy Indian subjects.Br J Nutr. 2017;117(3):386-394. doi:10.1017/S0007114517000277Kim SJ, de Souza RJ, Choo VL, et al.Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677Zhao N, Jiao K, Chiu YH, et al.Pulse consumption and health outcomes: a scoping review.Nutrients. 2024;16(10):1435. doi:10.3390/nu16101435MedlinePlus.How to lower cholesterol with diet.U.S. Centers for Disease Control and Prevention.Cholesterol.Ha V, Sievenpiper JL, de Souza RJ, et al.Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.CMAJ. 2014;186(8):E252-E262. doi:10.1503/cmaj.131727Ferreira H, Vasconcelos M, Gil AM, et al.Benefits of pulse consumption on metabolism and health: a systematic review of randomized controlled trials.Crit Rev Food Sci Nutr. 2021;61(1):85-96. doi:10.1080/10408398.2020.1716680International Foundation for Gastrointestinal Disorders.Treatment of gas.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Nam T, Kim A, Oh Y.Effectiveness of chickpeas on blood sugar: a systematic review and meta-analysis of randomized controlled trials.Nutrients. 2023;15(21):4556. doi:10.3390/nu15214556Wallace TC, Murray R, Zelman KM.The nutritional value and health benefits of chickpeas and hummus.Nutrients. 2016;8(12):766. doi:10.3390/nu8120766Gupta RK, Gupta K, Sharma A, et al.Health risks and benefits of chickpea (Cicer arietinum) consumption.J Agric Food Chem. 2017;65(1):6-22. doi:10.1021/acs.jafc.6b02629Jukanti AK, Gaur PM, Gowda CLL, Chibbar RN.Nutritional quality and health benefits of chickpea (Cicer arietinumL.): a review.British Journal of Nutrition. 2012;108(S1):S11-S26. doi:10.1017/S0007114512000797Xiao S, Li Z, Zhou K, Fu Y.Chemical composition of kabuli and desi chickpea (Cicer arietinumL.) cultivars grown in Xinjiang, China.Food Sci Nutr. 2022;11(1):236-248. doi:10.1002/fsn3.3056U.S. Department of Agriculture.Chickpeas (garbanzo beans, bengal gram), mature seeds canned, drained, rinsed in tap water.U.S. Department of Agriculture.Dietary guidelines for Americans: 2020 - 2025.Monash University.Cooking legumes.Monash University.Including legumes on a low FODMAP diet.Boers HM, MacAulay K, Murray P, et al.Efficacy of fibre additions to flatbread flour mixes for reducing post-meal glucose and insulin responses in healthy Indian subjects.Br J Nutr. 2017;117(3):386-394. doi:10.1017/S0007114517000277Kim SJ, de Souza RJ, Choo VL, et al.Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677Zhao N, Jiao K, Chiu YH, et al.Pulse consumption and health outcomes: a scoping review.Nutrients. 2024;16(10):1435. doi:10.3390/nu16101435MedlinePlus.How to lower cholesterol with diet.U.S. Centers for Disease Control and Prevention.Cholesterol.Ha V, Sievenpiper JL, de Souza RJ, et al.Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.CMAJ. 2014;186(8):E252-E262. doi:10.1503/cmaj.131727Ferreira H, Vasconcelos M, Gil AM, et al.Benefits of pulse consumption on metabolism and health: a systematic review of randomized controlled trials.Crit Rev Food Sci Nutr. 2021;61(1):85-96. doi:10.1080/10408398.2020.1716680International Foundation for Gastrointestinal Disorders.Treatment of gas.

Nam T, Kim A, Oh Y.Effectiveness of chickpeas on blood sugar: a systematic review and meta-analysis of randomized controlled trials.Nutrients. 2023;15(21):4556. doi:10.3390/nu15214556

Wallace TC, Murray R, Zelman KM.The nutritional value and health benefits of chickpeas and hummus.Nutrients. 2016;8(12):766. doi:10.3390/nu8120766

Gupta RK, Gupta K, Sharma A, et al.Health risks and benefits of chickpea (Cicer arietinum) consumption.J Agric Food Chem. 2017;65(1):6-22. doi:10.1021/acs.jafc.6b02629

Jukanti AK, Gaur PM, Gowda CLL, Chibbar RN.Nutritional quality and health benefits of chickpea (Cicer arietinumL.): a review.British Journal of Nutrition. 2012;108(S1):S11-S26. doi:10.1017/S0007114512000797

Xiao S, Li Z, Zhou K, Fu Y.Chemical composition of kabuli and desi chickpea (Cicer arietinumL.) cultivars grown in Xinjiang, China.Food Sci Nutr. 2022;11(1):236-248. doi:10.1002/fsn3.3056

U.S. Department of Agriculture.Chickpeas (garbanzo beans, bengal gram), mature seeds canned, drained, rinsed in tap water.

U.S. Department of Agriculture.Dietary guidelines for Americans: 2020 - 2025.

Monash University.Cooking legumes.

Monash University.Including legumes on a low FODMAP diet.

Boers HM, MacAulay K, Murray P, et al.Efficacy of fibre additions to flatbread flour mixes for reducing post-meal glucose and insulin responses in healthy Indian subjects.Br J Nutr. 2017;117(3):386-394. doi:10.1017/S0007114517000277

Kim SJ, de Souza RJ, Choo VL, et al.Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677

Zhao N, Jiao K, Chiu YH, et al.Pulse consumption and health outcomes: a scoping review.Nutrients. 2024;16(10):1435. doi:10.3390/nu16101435

MedlinePlus.How to lower cholesterol with diet.

U.S. Centers for Disease Control and Prevention.Cholesterol.

Ha V, Sievenpiper JL, de Souza RJ, et al.Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.CMAJ. 2014;186(8):E252-E262. doi:10.1503/cmaj.131727

Ferreira H, Vasconcelos M, Gil AM, et al.Benefits of pulse consumption on metabolism and health: a systematic review of randomized controlled trials.Crit Rev Food Sci Nutr. 2021;61(1):85-96. doi:10.1080/10408398.2020.1716680

International Foundation for Gastrointestinal Disorders.Treatment of gas.

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