Chickpeas as well as other popular chickpea-based recipes (e.g. hummus, falafel) are great dietary sources of fiber. A serving provides up to 45% of the recommended daily intake!
How much fiber should we consume a day?
A high-fiber diet has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may reduce high blood pressure and serum cholesterol levels, enhance immune functions, and improve insulin sensitivity.[1]
Furthermore, fiber supports weight loss, as it controls appetite and decreases cravings for fattening foods.
We should consume at least 28 g of fiber per 2,000 calories. If you consume more calories, you should consume more fiber as well.
Most people fail to meet the recommended dose of fiber, though. In fact, about 90% of Americans don’t consume enough fiber.
Are chickpeas good dietary sources of fiber?
Chickpeas are particularly high in carbs. About 28% of the total carbohydrate content consists of fiber.
Cooked chickpeas contain 7.6 g of fiber per 100g. A serving provides 12.5 g of fiber, which is about 45% DV (Daily Value).[2]
Actually, beans are the best dietary sources of fiber! They can help us meet our daily needs.
Is hummus high in fiber?
Hummus is a popular Middle East spread usually made of chickpeas blended with tahini, lemon juice, and garlic.
Hummus is a chickpea-based recipe high in fiber. It contains 4 g of fiber per 100g. Just a tbsp provides 0.6 g of fiber!
Hummus is the healthiest common dip.
Is falafel rich in fiber?
Falafel is another popular chickpea-based Middle East fast-food. They’re deep-fried balls usually made of chickpeas, herbs, and spices.
Falafel is high in fiber as well. After all, all the main ingredients are good dietary sources of fiber. Besides, chickpeas, herbs and spices are high in fiber as well!
In fact, falafel contains 4.8 g of fiber per 100g. Just a patty contains about 0.82 g of fiber, or almost 3% DV.
Keep in mind that falafel is particularly high in calories. You should eat it in moderation. Especially, if you want to lose weight.
What’s the main type of fiber in chickpeas?
Dietary fiber is classified into soluble and insoluble fiber. Chickpeas contain both.
However, they’re much richer in insoluble fiber. They’re about 93% insoluble fiber and only 7% soluble fiber. Soaking and cooking of chickpeas further increase the amount of insoluble fiber.[3]
The main types of fiber in chickpeas are insoluble non-starch polysaccharides. Chickpeas are rich in pectin, as well. Moreover, chickpeas contain cellulose, hemicellulose, and lignin.[4,5]
Insoluble fiber doesn’t dissolve in water. It absorbs water, making the stool softer, helping defecation.
On the other hand, soluble fiber dissolves in water, turning to a gel. It slows down digestion and has satiating effects. Thus, it supports weight loss.
Furthermore, soluble fiber can help reduce LDL-cholesterol, and decrease the risk of cardiovascular disease. According to studies, people who regularly consume chickpeas have softer stool, and have a healthy bowel movement.[6]
Common foods high in fiber
Only plant-based foods, like vegetables, fruits, legumes, beans, whole-grains, mushrooms, seeds, and nuts are good dietary sources of fiber.
Animal-derived foods contain no fiber at all. Refined plant-based foods are low in fiber as well.
Beans and legumes are the richest foods in fiber. Lentils, kidney, black-eyed, white, fava beans and soybeans are only a few beans rich in fiber.
Vegetables help meet our daily needs as well. Common vegetables, like lettuce, spinach, cabbage, kale, and broccoli are good dietary sources of fiber.
Even fruits contain decent amounts of fiber.
We can easily get more than enough fiber a day by eating a big salad, a cup of beans, 2 fruits, and a slice of whole-grain bread.
Why should I eat chickpeas regularly?
First, chickpeas are good for weight loss. They can help us consume fewer calories.
In addition, chickpea consumption may decrease the levels of triglyceride and LDL-cholesterol. In contrast, chickpeas can increase the levels of HDL-cholesterol, which is beneficial for the heart. Also, they can be beneficial for gut microbiota.[7]
Furthermore, chickpeas are good sources of important vitamins, minerals, and antioxidants, such as iron, riboflavin, niacin, thiamine, folate and beta-carotene.[8]
Chickpeas could have beneficial effects on certain diseases such as cardiovascular disease, type 2 diabetes, digestive diseases and some cancers.[9]
