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Garbanzo Vs Chickpeas: Which Is Better For Your Health?

You are looking through a recipe and it calls for garbanzo beans. You check out another recipe version of the same dish and it is asking you to use chickpeas. Does this situation seem familiar? If so, you are in the right place. We are going to sort out the garbanzo beans vs chickpeas conundrum once and for all. Also, since you are probably thinking of cooking with garbanzo beans and/or chickpeas, you are in for a quick session on the incredible health benefits they offer.

The Difference Between Chickpeas And Garbanzo Beans

The question of chickpeas vs garbanzo can be easily settled. The difference between the two is only in their names. So, are chickpeas and garbanzo beans the same? Yes, they are. Chickpeas or garbanzo beans are the edible seeds (legumes) belonging to the Fabaceae plant family. The Latin name for these legumes, Cicer arietinum, is responsible for the origin of the word “chickpeas”. On the other hand, the name garbanzo beans come from the Basque word garbanzo, meaning “dry seed”.

Now, pick your term for the garbanzo beans vs. chickpeas battle, and let’s move on to why you should add them to your diet.

Health Benefits of Chickpeas A.k.a. Garbanzo Beans

These nutty legumes are power-packed with nutrients, most notably, proteins (1). So if you are looking for a great plant-based alternative to hit your macros, look no further than the humble chickpea. With these, you can meet your nutrition goals and gain a few health benefits at the same time.

  • Weight Control

Garbanzo beans are a low glycemic food that is nutrient-dense and low in calories. The fibers and proteins in this legume can keep you feeling full and satisfied (2),(3). A study looking at chickpeas and hunger control concluded that the quality of starch and fibers in it leads to better hunger suppression, which may lead to better weight management (4). Additionally, a review of scientific evidence evaluated the effect of changes in diet for weight management and obesity control. It suggested that high protein intake coupled with foods with a low glycemic index can play an important role in meeting your body weight goals (5).

  • Glucose And Insulin Response

Chickpeas have a low glycemic index (the marker for how quickly a food raises your blood sugar levels). According to research, diets that include low glycemic index foods can help in blood sugar and diabetes management (6). The dietary fibers in chickpeas also slow down the absorption of carbohydrates during meals and help to avoid sudden spikes in blood sugar. The protein content in these legumes also plays a role in blood sugar regulation (7). In a study conducted to check the effect of eating dried beans on blood sugar levels, it was found that the rise in blood glucose levels was 45 percent lower in volunteers who had beans versus those who didn’t (8).

  • Gut Health

Chickpeas are loaded with dietary fiber, which is linked with good gut health.  Researchers conducted a clinical controlled trial to find if chickpeas can influence the microbes in the intestines. They found that those who took a diet fortified with chickpeas had more good bacteria and less bad bacteria in their intestinal tract. They concluded that chickpeas have the potential to promote good intestinal health by modulating the microbe population favorably (9).

  • Cardiovascular Disease

The dietary fibers in chickpeas may also help to reduce the levels of LDL (low-density lipoprotein) cholesterol in your blood. This is good news for your heart as elevated levels of LDL can increase the risk of a heart attack (10). Research shows that those who consume beans regularly have higher dietary fiber, potassium, and magnesium intake which contributes to lower blood pressure levels (11).

  • Cancer

A research article suggests that chickpeas may prevent your risk of developing certain kinds of cancer (2). Chickpeas contain saponins (a plant compound) that play an important role in inhibiting the growth of tumors in the body (12), (1). Chickpeas may also help your body produce more butyrate, a fatty acid known for its potential to lower the risk of colon cancer by reducing inflammation(13). In an animal study, researchers saw that regular consumption of chickpeas inhibited the growth of colon cancer (14). However, more human studies need to be conducted to verify the claim sufficiently.

Now that you know how healthy and beneficial garbanzo beans (or chickpeas, if you please) are, let’s see how you can make them a part of your diet.

How To Add Chickpeas And Garbanzo Beans To Your Diet

Chickpeas or garbanzo beans add texture, flavor, and bulk to any dish. There are a number of ways to enjoy them.

  • Make hummus with chickpeas and olive oil.
  • Add boiled or canned chickpeas to stir-fried greens to make a meal.
  • Make a spicy vegetarian curry with chickpeas.
  • Add chickpeas to soups to turn it into a meal.
  • Roast chickpeas and have them as a healthy snack.
  • Make sandwiches or taco filling using chickpeas.
  • Mix canned or boiled chickpeas with salads.

While chickpeas are versatile and can be consumed in a variety of ways, there are certain dishes where it truly stands out. Let’s take a look at one such recipe.

Popular Recipes Using Garbanzo Beans Or Chickpeas

The hummus is a classic way to get the best out of chickpeas, but there is one more dish that comes a close second. It is the chickpea stew.

Chickpea Stew Recipe

Chickpea Stew Recipe

Shutterstock

You can make this vegan-friendly, gluten-free savory stew with pantry staples in a jiffy.

Preparation Time

5 minutes

Cooking Time

35 minutes

Ingredients

  • 1 can of chickpeas
  • 1 tablespoon cooking oil
  • 2 medium-sized onions
  • 3 cloves of garlic
  • 2 cups of water or vegetable broth
  • 1 bell pepper (optional)
  • 1 large tomato or ½ cup tomato puree
  • 2 teaspoons of Italian seasoning
  • ½ cup chopped parsley for garnish
  • salt and pepper as per taste

Process

  1. Put a large saucepan over medium-high heat and pour the cooking oil.
  2. Add chopped onions and cook until soft and translucent.
  3. Add chopped garlic and stir for 30 seconds.
  4. Add the chopped bell pepper (if used), chopped or pureed tomato, and chickpeas along with the Italian seasoning, salt, and pepper, and stir for 5 minutes.
  5. Pour water or vegetable broth and cover with a lid till it comes to a boil.
  6. Reduce the heat to a simmer and cook for 30 minutes or until the stew thickens. You can mash some of the chickpeas with a fork to make the soup a little thicker after 30 minutes.
  7. Check for seasoning and adjust.
  8. Sprinkle chopped parsley and enjoy your hearty meal.

Vegan Crispy Roasted Chickpeas

Vegan Crispy Roasted Chickpeas

Shutterstock

This is a simple and easy recipe for a high-protein snack with chickpeas roasted to perfection. You can also throw these chickpeas into salads for texture and protein if you wish.

Preparation Time

5 minutes

Cooking Time

30 minutes in the oven

Ingredients

  • 1 can of chickpeas or parboiled chickpeas
  • 1 tablespoon of extra-virgin olive oil
  • salt per taste
  • preferred spice for sprinkling (optional)

Process

  1. Preheat oven to 425 ℉.
  2. Rinse chickpeas after draining them if using canned or skip to step 3.
  3. Thoroughly pat dry the chickpeas using a paper/kitchen towel so that they are not damp. In case there are any loose skins, discard them.
  4. Line a baking tray with parchment paper and transfer the chickpeas onto it.
  5. Toss with olive oil and generous amounts of salt.
  6. Spread the chickpeas so that they are in a single layer.
  7. Transfer the tray into the preheated oven and bake for 20-30 minutes, or until crisp.
  8. Take the warm chickpeas out of the oven and toss them lightly with your spice of choice or enjoy as is!

In conclusion, the garbanzo beans vs. chickpeas debate is only a linguistic battle as both the terms refer to the same nutty, delicious legume. Chickpeas are often considered a functional food as these beans are extremely nutrient-dense and offer a host of health benefits. So, when you can find canned chickpeas or fresh chickpeas in grocery aisles, make sure you bring them home and whip up a great recipe to enjoy this old-world pulse.

Expert’s Answers For Readers’ Questions

Are chickpeas the same thing as garbanzo beans?

Yes, chickpeas are the same as garbanzo beans. Chickpeas came from the Latin word “cicer” and garbanzo came from the Spanish (basque) word “garbanztu”.

Why are chickpeas bad for you?

Chickpeas are not bad for you. However, if you are new to chickpeas, then you need to introduce them slowly to your diet. It is high in soluble fiber content and too much too soon can cause stomach discomfort, gas, and bloating, especially if you have irritable bowel syndrome (IBS) (15).

Are chickpeas or garbanzo beans good for you?

Yes, chickpeas or garbanzo beans are good for you. They contain proteins, fibers, and lots of vitamins and minerals which may contribute to a variety of health benefits for you (1).

Can you use garbanzo beans instead of chickpeas for hummus?

Absolutely yes. That’s because garbanzo beans and chickpeas are the same. However, the Kabuli chickpeas are better suited for hummus than the Bengal gram which is smaller.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Nutritional Quality and Health Benefits of Chickpea (Cicer Arietinum L.): A Review
    https://pubmed.ncbi.nlm.nih.gov/22916806/
  2. The Nutritional Value and Health Benefits of Chickpeas and Hummus
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5188421/
  3. Optimising Foods for Satiety
    https://www.sciencedirect.com/science/article/pii/S0924224414002386
  4. Chickpeas Suppress Postprandial Blood Glucose Concentration and Appetite and Reduce Energy Intake at the Next Meal
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5336455/
  5. Obesity and the Metabolic Syndrome: Role of Different Dietary Macronutrient Distribution Patterns and Specific Nutritional Components on Weight Loss and Maintenance
    https://pubmed.ncbi.nlm.nih.gov/20416018/
  6. Low–Glycemic Index Diets in the Management of Diabetes
    https://care.diabetesjournals.org/content/26/8/2261
  7. An Increase in Dietary Protein Improves the Blood Glucose Response in Persons with Type 2 Diabetes
    https://academic.oup.com/ajcn/article/78/4/734/4690022
  8. Exceptionally Low Blood Glucose Response to Dried Beans: Comparison with Other Carbohydrate Foods
    https://pubmed.ncbi.nlm.nih.gov/7427377/
  9. Diets Supplemented with Chickpea or Its Main Oligosaccharide Component Raffinose Modify Faecal Microbial Composition in Healthy Adults
    https://pubmed.ncbi.nlm.nih.gov/21831757/
  10. Dietary Fiber Atherosclerosis and Cardiovascular Disease
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6566984/
  11. Bean Consumption is Associated With Greater Nutrient Intake Reduced Systolic Blood Pressure Lower Body Weight and a Smaller Waist Circumference in Adults: Results from the National Health and Nutrition Examination Survey 1999-2002
    https://pubmed.ncbi.nlm.nih.gov/18845707/
  12. Saponins in Pulses and Their Health Promoting Activities: A Review
    https://www.researchgate.net/publication/316508480_Saponins_in_pulses_and_their_health_promoting_activities_A_review
  13. Dietary Fibre and Colorectal Cancer: A Model for Environment–Gene Interactions
    https://pubmed.ncbi.nlm.nih.gov/15864783/
  14. Cooked Chickpea Consumption Inhibits Colon Carcinogenesis in Mice Induced with Azoxymethane and Dextran Sulfate Sodium
    https://www.tandfonline.com/doi/abs/10.1080/07315724.2017.1297744
  15. Diet in Irritable Bowel Syndrome: What to Recommend Not What to Forbid to Patients!
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5467063/

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