Incorporating chickpeas and various beans into your daily meals might be essential for enhancing your nutrition and controlling your weight, research suggests.

A recent study published in the Nutrition Journal analyzed data from the National Health and Nutrition Examination Survey conducted from 2001 to 2018. It compared individuals who frequently ate canned and dried beans (including chickpeas, kidney beans, black beans, and pinto beans) with those who did not consume them. The findings indicated that bean consumers had “considerably higher” diet quality scores, along with reduced BMI, weight, and waist size.

“Diets rich in canned and dried beans showed significant improvements in diet quality scores and increased intake of essential nutrients that are lacking in many diets,” researchers noted. “Bean-inclusive dietary patterns also correlated with better weight management results. Guidance on diet should promote the health advantages and nutrient content linked to higher canned and dried bean consumption in American eating habits.”

With all types of beans available, should you consider including more chickpeas in your diet? Nutritionists offer their insights.

Are chickpeas nutritious?

Chickpeas, also known as garbanzo beans, are part of the legume family and provide a variety of health benefits.

“Chickpeas are an excellent source of carbohydrates, being high in fiber and plant-based protein,” registered dietitian Miranda Galati explained to YSL News. “When combined with proteins, healthy fats, and vegetables, chickpeas can help reduce cholesterol levels, promote gut health, and make it easier to lose weight.”

Previous studies have also linked regular chickpea consumption with a reduced risk of colon inflammation, heart diseases, and colorectal cancer, according to the Harvard T.H. Chan School of Public Health.

Are there any downsides to chickpeas?

For most individuals, consuming legumes, including chickpeas, daily is generally safe. Research from 2014 published in Nature even suggests that they can aid in treating diseases for those who are already affected.

“Lentils produce anti-inflammatory and antioxidant effects in the body, which makes them a beneficial food to include regularly,” Galati remarked.

Some influencers on social media have been “instilling fear regarding lectins and anti-nutrients present in legumes, but the positive aspects greatly offset those overstated concerns,” she continued. Lectins are proteins that attach to carbohydrates and can resist digestion, potentially causing digestive issues like bloating, gas, stomach pain, and diarrhea, as stated by Harvard.

The encouraging news is that cooking legumes deactivates most lectins, according to Harvard. Moreover, there is limited research on the long-term impacts of lectins in the human body, and most studies focus on populations with prevalent malnutrition, raising doubts about the supposed harmful effects of lectins from legumes.

“If you consume cooked beans and your digestive system can handle them, there’s negligible risk in eating them daily,” Galati advises. “If chickpeas upset your stomach, try gradually incorporating them into your diet or decrease your portion sizes. If you opt for canned chickpeas, be sure to rinse them thoroughly before consumption.”