Depending on your location, you may see the name “chickpea” (Cicer arietinum) or “garbanzo bean” 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.
:max_bytes(150000):strip_icc()/GettyImages-12645567481-0ccc540052ea4d81aa871eeafeec04e0.jpg "Chickpeas vs. Garbanzo Beans: What You Need to Know (1)")
Chickpeas vs. Garbanzo Beans
Chickpeas and garbanzo beans are the same food. They are edible seeds (pulses) that can be eaten.
Pulses are legumes, a type of plant that contains seeds and fruit. Beans, peas, and lentils are other legumes.
Chickpeas originated in Ancient Egypt. The name “chickpea” is derived from the Latin name Cicer arietinum. There are two main types of chickpeas: desi and kabuli.
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 Comparison
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 of protein, dietary fiber, and micronutrients essential for health.
One cup of cooked chickpeas has the following nutrition profile:
- Calories: 210
- Protein: 11 grams (g)
- Fat: 4 g
- Cholesterol: 0
- Carbohydrate: 35 g
- Fiber: 10 g (40% of daily value for females and 32% of daily value for males)
- Calcium: 65 milligrams (mg) (7% of daily value)
- Iron: 1.5 mg (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: 4.7 micrograms (mcg)
- Folate: 62 mcg (16% of daily value)
- Manganese: 1 mg
- Vitamin K: 5 mcg (6% of daily value for females and 4% of daily value for males)
- Vitamin A: 1.5 mcg
- Beta 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 Uses
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.
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. Many vegan recipes 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 any gastrointestinal discomfort associated 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 Benefits
Consuming at least one serving of chickpeas (the equivalent of half a cup) daily is linked to numerous health benefits, including weight management, stable blood sugar, and heart 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 of low-density lipoprotein (LDL) cholesterol contribute to plaque buildup in the arteries, which increases the risk of heart disease or stroke.
Research shows that regularly eating legumes like chickpeas reduces levels of inflammatory markers, triglycerides, LDL cholesterol, and total cholesterol levels. Additionally, incorporating more legumes into the diet lowers the risk of cardiovascular disease-related events like heart 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 for digestive health. There are two 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 supports bowel health. Chickpeas promote more regular bowel movements and help form softer stools that are easier to pass.
Chickpeas support digestive health and promote a healthy gut 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 and appetite-related hormones.
Research shows that chickpeas contribute to weight loss and changes in body composition. According to epidemiological studies, eating more chickpeas supports a smaller waist circumference and 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 a low-glycemic food due 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 improve insulin resistance.
Opting for foods made from chickpeas instead of wheat lowers blood sugar and postprandial insulin levels in people with type 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 a peanut allergy generally do not react to chickpeas. However, consult your healthcare provider if you have a peanut allergy and are concerned about eating chickpeas.
Chickpeas contain galacto-oligosaccharides and fructans, two starches that cause gastrointestinal discomfort, particularly among people with irritable bowel syndrome (IBS). However, even with a low FODMAP 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 enzyme alpha-galactosidase (like Beano) 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.
