Many people who enjoy eating garbanzo beans or chickpeas do ask if they have some fiber in them. At this point in time, you must have known that fiber is very beneficial to the body in many ways, and it’s probably the reason why you want to know how much fiber is in these legumes.
Fiber in raw chickpeas
Chickpeas are among the foods with a very high content of dietary fiber. According to USDA, a 100 gram serving of mature, raw chickpea seeds contain a dietary fiber of 12.2 g. A cup of the same raw, chickpea seeds (about 200 grams) contains 24.4 g of dietary fiber.
A cup serving (200 g) of chickpea provides almost all the daily value for dietary fiber. A 100 g serving provides about half of the daily value for dietary fiber. This means that when you consume a 200 g serving of raw chickpeas, your daily requirement for fiber has been satisfied.
However, chickpeas are usually not eaten raw. But I have heard some cases of people consuming these legumes raw after soaking them in water, without cooking them. To be on a safe side, cooking legumes including garbanzo beans is one of the best way to eliminate some of its antinutritional content, that may include some toxins that are dangerous to the health.
Fiber in cooked chickpeas
The fiber content in cooked chickpeas is a little bit reduced. This is because cooking softens fiber in foods and slightly reduces its volume. According to USDA, a 100 gram boiled chickpea serving provides 8 g of dietary fiber. That’s about 32% of the daily value for fiber. A serving of 164 g (1 cup) of boiled chickpeas contain 12 g of dietary fiber, and provides 48% of the daily requirement for fiber.
Now that you know chickpeas are rich in fiber, you might want to recap or learn some of the benefits of fiber on your body below.
- Fiber helps you lose weight. Its intake creates a feeling of satiety, which in turn makes you eat less amount of food. Reduced calorie intake means reduced weight gain.
- Fiber also helps cut your risk for type 2 diabetes. It achieves this by holding on to sugar particles in your food, and only releasing them slowly into the bloodstream. Like this, there’s no spike in blood glucose level, and the insulin in your body becomes sufficient to act upon the available glucose in the bloodstream.
- The intake of fiber also promotes the growth of beneficial gut flora or bacteria. These gut bacteria are very beneficial to the digestive system, as they can produce some short-chain fatty acids that are very helpful to the human body.
- Fiber has long been found to help improve cardiovascular health. It can absorb and eliminate excess cholesterol in the body, which is a well-known antagonist to heart health. Excess cholesterol can clump in our arteries, and subsequently block blood flow to vital organs such as the heart and brain – situations that can ultimately lead to heart attack and stroke.
The above are just a few benefits of fiber intake. Now, you see why chickpeas or garbanzo beans have been labelled by many as a “super fiber-food”. Apart from being rich in fiber, they also contain rich amounts of magnesium and potassium. Chickpeas possess numerous health benefits to the human body. You can read about them here, where I extensively wrote about their uses, properties or nutritional content, and their health benefits.