Are Chickpeas (Kabuli Chana) Good For Diabetes??

Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 1-Feb-2022Read Time : 3 minutes
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Chickpeas (Kabuli Chana) are rich in protein that curbs your appetite and keeps you full. It also helps manage healthy weight, improves digestion and prevents risks of developing cancer. But are chickpeas good for diabetes? What are the health benefits of chickpeas for diabetes? How much chickpeas can a diabetic eat daily? There’s more than what this article would help you with regarding chickpeas and its overall health benefits for diabetics.  

  • Chickpeas : Nutritional Profile
  • Advantages of Chickpeas For Diabetes
  • Ways to Consume Chickpeas For Diabetes
  • Best Time to Consume Chickpeas For Diabetes
  • Risk of Over Consuming Chickpeas For Diabetes
  • Other Health Benefits of Chickpeas
  • Don’t Have Time To Read?
  • FAQs

Chickpeas: Nutritional Profile

Chickpeas, also known as garbanzo beans or Kabuli chana, contain a vast range of nutrients. Chickpeas are rich in proteins that are beneficial for your bones, muscles, and skin health. The chickpeas glycemic index is 28 on scale which is considered as a low GI-legume suitable for diabetics. 

100 grams of Chickpeas contains the following nutrition: 

Calories: 164

Total Fat 2.6 g

Saturated Fat 0.3g

Cholesterol 0 mg

Sodium 7 mg

Potassium 291 mg

Total Carbohydrates 27g

Advantages of Chickpeas For Diabetes

For people suffering from diabetes, chickpeas prevent your sugar and insulin levels from going up too fast. Apart from this, chickpeas are a dependable source of protein for people who do not consume any type of meat. Also, chickpeas are rich in dietary fiber. 

  • Rich in protein
  • Helps in weight management
  • Regulates blood sugar levels
  • Improves digestion
  • Prevents cancer, heart diseases and type 2 diabetes
  • Improves memory
  • Prevents iron deficiency

Ways To Consume Chickpeas For Diabetes

1. Mediterranean Chickpea Salad

Boil a cup of white chickpeas with a pinch of salt. Once they become soft, mix them with some other freshly chopped tomatoes, red onions, cucumber, feta, and parsley. Add a touch of some spices and sauces to give the salad a unique taste.

2. Chickpea Avocado Sandwich

The chickpea avocado sandwich is a quick and easy-to-make dish. A wholesome sandwich can work as a complete meal for you. Make a good mix of boiled and mashed chickpeas with fresh avocado, add some spices, dressing, lime and place the filling in-between the slices of toasted brown bread.

3. Roasted Chickpeas

What could be a better evening snack than roasted chickpeas? Just add some oil or butter to a pan along with some boiled chickpeas. Add some lime and a dash of salt and pepper to complete your crispy, roasted, and healthy snack.

Best Time To Consume Chickpeas For Diabetes

The best time to consume chickpeas is breakfast (early morning, around 8 to 9 AM). However, chickpeas are pretty versatile and can be consumed round the clock if you have a good metabolism. Still, It is advised to avoid consuming chickpeas before sleep.

Risk of Over Consuming Chickpeas For Diabetes

While chickpeas are considered healthy for every body type, and most people consider them safe, some risks of overconsumption of chickpeas must be noted. Overeating raw or uncooked chickpeas can cause the problem of increased acidity.

Other Health Benefits of Chickpeas

Chickpeas are beneficial for diabetes in many ways, but there are several other health benefits of chickpeas that cannot be ignored:

  • Chickpeas improve bone health.
  • Chickpeas help in maintaining blood pressure levels.
  • Chickpeas decrease the risk of heart diseases.
  • Chickpeas reduce the level of LDL cholesterol in the blood.

Don’t Have Time To Read?

  • Chickpeas are rich in protein and have a considerably low glycemic index.
  • Chickpeas are beneficial for patients with diabetes as they help in controlling sugar levels.
  • Include chickpea salad or roasted chickpeas in your daily diet to get most of its benefits.
  • Having chickpeas with your breakfast can bring in several advantages.
  • Use Phable Care App to consult India's leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let's treat diabetes together. 

Frequently Asked Questions

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