Can you eat chickpeas out of the can?

In this short article, we will provide an answer to the question, “Can you eat chickpeas out of the can?” with an in-depth analysis of chickpeas, the nutritional profile and health benefits of chickpeas, and some ways to use canned chickpeas.

Can you eat chickpeas out of the can?

Yes, you can eat chickpeas straight out of the can. Canned chickpeas are already cooked during the canning process so you can just eat them directly after opening the can. But, be sure to wash them off before eating to remove any excess sodium.

What are chickpeas? 

Chickpeas are legumes that belong to the family of plants Fabaceae, subfamily Faboideae. They are rich in protein, fibre and other beneficial nutrients. Chickpeas are also recognised as garbanzo beans. 

Chickpeas are incredibly versatile. They have a creamy texture when cooked, with a mild flavour, ideal for anything from a vegan tuna panini to chickpea blondies.

Ways to use canned chickpeas

You can use canned chickpeas in a variety of dishes. For instance, you can:

  • Add them into a salad
  • Fill them in a sandwich 
  • Make a creamy hummus
  • Incorporate them into a soup 
  • If you are a vegan use them as a substitute for tuna 
  • Blend into a sauce
  • Make a tortilla wrap

Nutritional components of  canned chickpeas

Canned chickpeas are a convenient food that provides a good source of nutrition. They are highly beneficial for vegans and vegetarians as they provide a good amount of protein, B vitamins, iron, and selenium.

Nutrients Amount in 1 cup of chickpeas
Energy 267 calories
Fats 4.2 grams
Protein 14.4 g
Carbohydrates 44.7 g
Calcium 80.4 mg
Fibre 12.5 g
Iron 4.7 mg
Phosphorus 274 mg
Magnesium 78.7 mg
Potassium 474 mg
Copper 0.6 mcg
Zinc 2.5 mg
Selenium 6.1 mcg
Folate 280 mcg
Vitamin C2.1 mg
Choline 69.7 mg
Beta carotene 26.2 mcg
Vitamin K6.6 mcg
Vitamin E 0.6 mg

Health benefits of chickpeas

Help maintain appetite

The protein and fibre content in chickpeas helps to maintain the appetite.

Both the protein and fibre, work collectively to slow the process of digestion, which helps to make you feel fuller for longer, which in turn, reduces your calorie intake throughout the day and at meals.

In addition to this, protein may also boost the quantity of appetite-reducing hormones in the body.

Promote bone health

Chickpeas are an exceptional source of plant-based protein, thus are an appropriate food option for people who do not consume animal products.

A 28 gram serving of chickpeas provides about 3 grams of protein. This protein is essential in promoting bone health and maintaining muscle strength 

Support Blood Sugar Control

Chickpeas also help manage blood sugar levels as they have a moderately low glycemic index (GI). The glycemic index is a marker of how rapidly your blood sugar level rises after consuming a meal. 

In addition to this, chickpeas are a healthy source of fibre and protein, which are both recognised for their role in blood sugar control.

This is because fibre slows down carbohydrate absorption, which helps to promote a uniform rise in blood sugar levels, preventing a sudden rise. 

Furthermore, the consumption of protein-rich foods may help maintain healthy blood sugar levels in people diagnosed with type 2 diabetes.

Improve Digestion

As we know, chickpeas are packed with fibre, which provides several benefits for a healthy digestive system.

The fibre in chickpeas is mostly water-soluble, meaning it mixes with water well, forming a gel-like matter in the digestive tract.

Soluble fibre may further help to increase the number of healthy bacteria in the gut and prevent the growth of harmful bacteria. This can help to reduce the risk of some digestive conditions, including irritable bowel syndrome and colon cancer.

Protect against certain diseases

Chickpeas are composed of several components that help reduce the risk of some chronic diseases.

Heart Disease

Chickpeas are a rich source of magnesium and potassium, which have the potential to boost heart health as they prevent high blood pressure, which is a major risk constituent for heart disease.

In addition, the soluble fibre in chickpeas benefits to reduce triglyceride and bad cholesterol levels, which may increase heart disease risk when elevated.

Cancer

Regular consumption of chickpeas may help to reduce the risk of certain cancers.

Chickpeas promote the body’s composition of butyrate, a fatty acid that has the potential to decrease inflammation in colon cells, perhaps decreasing the risk of colon cancer.

Moreover, chickpeas contain saponins, which are plant compounds that may help in inhibiting tumour growth.

Several other vitamins and minerals, including B vitamins,  present in chickpeas help to lower the risk of breast and lung cancer.

Conclusion

In this short article, we have provided an answer to the question, “Can you eat chickpeas out of the can?” with an in-depth analysis of chickpeas, the nutritional profile and health benefits of chickpeas, and some ways to use canned chickpeas.

References 

https://jessicainthekitchen.com/15-easy-ways-to-use-a-can-of-chickpeas/
https://www.liveeatlearn.com/chickpeas/
https://www.eatthis.com/what-happens-body-eat-canned-chickpeas/

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.