Study links chickpeas to weight loss

A meta-analysis published in the American Journal of Clinical Nutrition in 2016 suggests that chickpeas, a common legume, may modestly influence body fat and weight. The study compiled data from 21 trials involving 940 adults followed for approximately six weeks, observing an average weight loss of 0.34 kg and a slight reduction in body fat compared to control diets.

Nutritional profile of chickpeas

Chickpeas, whether dried or canned, are noted for their low calorie content relative to their satiating power. According to CalculCalories, 100 g of cooked chickpeas provide approximately 164 kcal, 8.9 g of protein, and 7.6 g of fiber. Doctissimo reports that chickpeas have a glycemic index close to 40, lower than many refined carbohydrates, making them a suitable alternative to white pasta, chips, or cookies to create a slight calorie deficit without causing hunger.

Satiety benefits of chickpeas

The primary advantage of chickpeas is their ability to promote satiety. A portion of about 130 g of cooked chickpeas provides volume and nutrients for relatively few calories. The fibers in chickpeas swell in the stomach, and the proteins help suppress hunger for several hours. Consuming chickpeas at lunch can significantly reduce the urge to snack in the afternoon, contributing to gradual fat loss over time.

Daily legume intake and weight

The meta-analysis evaluated the effects of approximately 132 g of legumes per day, including chickpeas, on weight and body fat. The study is available on PubMed.