Chickpeas (From Dried, Fat Added): A Low GI Legume Option
Chickpeas, also known as garbanzo beans, are versatile legumes that have been a staple in Mediterranean and Middle Eastern cuisines for thousands of years. When prepared from dried beans with added fat, they offer a nutritious and low glycemic index food option that can be beneficial for blood sugar management.
Glycemic Index and Glycemic Load
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Chickpeas prepared from dried beans with added fat have a glycemic index (GI) of 28, which places them firmly in the low GI category. Foods with a GI below 55 are considered low glycemic foods, making chickpeas an excellent choice for those monitoring their blood sugar levels.
The glycemic load (GL) is 5.15, which is also considered low. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving, providing a more complete picture of how a food affects blood sugar levels.
Nutritional Profile (per 100g serving)
- Calories: 211
- Protein: 8.23g
- Fat: 8.91g
- Carbohydrates: 25.5g
- Fiber: 7.1g
- Sugar: 4.46g
- Net Carbs: 18.4g
Health Benefits
Chickpeas offer numerous health benefits beyond their favorable glycemic profile:
- Rich in Fiber: With 7.1g of fiber per 100g serving, chickpeas support digestive health and help maintain steady blood sugar levels.
- Good Protein Source: Providing 8.23g of protein per serving, they’re a valuable plant-based protein option.
- Balanced Fat Content: The 8.91g of fat (with added fat in this preparation) helps slow digestion and can further reduce the glycemic impact.
Incorporating Chickpeas into Your Diet
Due to their low glycemic index and load, chickpeas are an excellent choice for:
- People with diabetes or insulin resistance
- Those following a low-glycemic eating plan
- Anyone looking to maintain stable energy levels throughout the day
Serving Suggestions
- Add to salads for extra protein and fiber
- Blend into hummus with olive oil, tahini, and garlic
- Roast with spices for a crunchy, satisfying snack
- Include in vegetable stews, curries, or soups
Conclusion
With their low glycemic index of 28 and glycemic load of 5.15, chickpeas prepared from dried beans with added fat make an excellent addition to a blood sugar-friendly diet. Their impressive nutritional profile featuring balanced protein, healthy fats, and substantial fiber content further enhances their value as a versatile and healthful food option.