How are Chickpeas good for your blood sugar? Find out what the experts say
How are Chickpeas good for your blood sugar? Find out what the experts say
Expert opinion from Toni Tran
Bachelor of Science – BS – Dietetics/Dietitian · 1 years of experience · Canada
Chickpeas, also called garbanzo beans, are a healthy way to add more protein and other essential nutrients to your meals. They are good sources of fiber, iron, phosphorus, zinc, potassium, magnesium, folate, thiamine, riboflavin, and vitamin B-6. A 1-cup serving of chickpeas contains 15 grams protein, 18 grams fat, and 47 grams of carbohydrates. Although 8 grams of these carbohydrates are sugars, another 13 grams come from dietary fiber, which helps limit the effect of chickpeas on blood sugar levels. Since one serving of carbohydrates for a diabetic person is 15 grams of carbohydrate, 1 cup of chickpeas equals around two servings of carbohydrates for diabetics. Foods with a high glycemic index can cause large spikes in blood glucose levels after you eat them, while those with a lower glycemic index have less effect on after-meal blood glucose levels. The glycemic index of chickpeas is 28, which falls into the range for low-glycemic index foods. More research is necessary to confirm the effects of chickpeas consumption on reducing risks for cancer, heart disease, and diabetes.
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Expert opinion from Drew Hemler
BSc. Dietetics · 8 years of experience · Canada
Chickpeas are rich in complex carbohydrates which help stabilize blood sugar levels. Complex carbohydrates, including fiber, are more slowly digested, being broken down into simple sugars which are then absorbed into the blood stream, as opposed to food products that are very low in complex carbohydrates with are absorbed rapidly in to the blood stream.
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Expert opinion from Roseane M Silva
Master in Health Sciences, Bachelor in Nutrition · 7 years of experience · Brazil
Chickpeas help control blood sugar levels as it is a food with a low glycemic index and a source of fiber and protein. Its consumption slows the absorption of carbohydrates, which prevents blood sugar spikes, maintaining a healthy level in people with type 2 diabetes.
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