Chickpeas, or garbanzo beans, have held an important place in the diets of many cultures for centuries, thanks to their nutritional properties and versatility in cooking.
This legume is not only rich in protein but also contains a variety of vitamins and minerals, such as folate, iron, magnesium, and zinc, making it indispensable in a balanced diet.
Consuming chickpeas is associated with various positive health effects, such as improved digestion, reduced blood sugar levels, and support for the cardiovascular system.
Nutritional Value
The glycemic index of chickpeas is around 28, making it a low-glycemic food.
Although chickpeas are a source of plant-based protein and fiber, they are not an ideal food for a keto diet. Their carbohydrate content is relatively high, which can make it difficult to maintain ketosis.
In 100 grams of cooked chickpeas, there are approximately 27 grams of carbohydrates, of which 7 grams are fiber.
This results in a glycemic load of about 12, which exceeds the acceptable levels for a strict keto diet.
However, if you still want to include chickpeas in your diet, it is important to practice moderation. The recommended portion for a keto diet is no more than 30 grams of cooked chickpeas per day.
Nutrients and caloric values are indicated per 100 grams of the dry product. After cooking, the weight of the dish increases by 2.5-3 times.
