Are Chickpeas gluten-free?

Gluten-free diets have gained significant popularity among people seeking a healthier lifestyle or those with gluten intolerance and celiac disease. As more and more people adopt this new diet, there is an increasing need for an easy understanding of which foods are free of gluten. 

Among the questions that are frequently asked on a gluten-free diet is chickpeas. 

Chickpeas are gluten-free. Chickpeas are known for their contribution to plant-based diets and culinary creations. Many names like, Bengal gram, cici beans, garbanzo beans, gram, Egyptian pea and many more know it. Chickpeas have a variety but the most common one is a tan, or beige colour but can also be green, red, or black. 

Naturally raw chickpeas are gluten-free and are an easy dish to prepare. It takes about 10 minutes to boil before eating and takes 1 to 2 hours longer to cook dried chickpeas. 

Packed with nutrients like protein, iron, fibre, phosphorus and folate, chickpeas are a good choice to include in a healthy diet. Chickpeas are used commonly in regions like the Middle East and India. 

What Are Chickpeas?

Chickpeas are recognized for their nutty flavour, grainy texture, and versatility in cooking.

Chickpeas are typically round, beige, or pale yellow, and they can be categorized into two primary types:

• Desi Chickpeas: These are smaller and darker in colour, often with a thicker seed coat. They are widely grown in South Asia, the Middle East, and parts of Africa.
• Kabuli Chickpeas: Kabuli chickpeas are larger and have a more rounded shape. They are commonly associated with Mediterranean and Western cuisines.

What Does Gluten-Free Mean?

A "gluten-free" label on a food product means that the product does not contain any gluten or has been made with ingredients that do not contain gluten. Gluten is a protein found in certain grains, primarily wheat, but also in barley, rye, and their related species. It can cause adverse reactions in people with celiac disease, non-celiac gluten intolerance, or wheat allergies.

For a food product to be certified gluten-free, it typically means that the product has been specifically manufactured, processed, or prepared to avoid cross-contamination with gluten-containing ingredients. 

Nutritional Value Of Chickpeas

Chickpeas are a nutritious and versatile legume, providing a range of essential nutrients. Here is the approximate nutritional value of cooked garbanzo beans per 100 grams:

• Calories: About 164 calories
• Protein: Approximately 8.9 grams
• Carbohydrates: Around 27.4 grams
• Dietary Fiber: A rich source of dietary fibre, with about 7.6 grams
• Fat: Approximately 2.6 grams
• Saturated Fat: Less than 0.3 grams

Health Benefits of Chickpeas

Here are some of the key health benefits of consuming chickpeas on a gluten-free diet:

Rich in Nutrients

Chickpeas are packed with essential nutrients, including protein, dietary fibre, vitamins (such as B vitamins, including folate), and minerals (like iron, magnesium, and potassium).

Good Source of Plant-Based Protein

Chickpeas are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for muscle health, and it helps you feel full and satisfied.

Digestive Health

The high fibre content in chickpeas promotes digestive health by preventing constipation and supporting a healthy gut microbiome.

Heart Health

The fibre, potassium, and folate in chickpeas can contribute to heart health. Fibre helps lower cholesterol levels, while potassium helps regulate blood pressure, and folate reduces the risk of heart disease.

Blood Sugar Control

Chickpeas have a low glycemic index and can help stabilize blood sugar levels. This is beneficial for individuals with diabetes or those at risk of developing the condition.

Weight Management

The combination of protein and fibre in chickpeas can aid in weight management by promoting a feeling of fullness and reducing overall calorie intake.

Bone Health

Chickpeas contain essential minerals like calcium, magnesium, and phosphorus, which contribute to strong and healthy bones.

Reduced Cancer Risk

The antioxidants and anti-inflammatory compounds in chickpeas may help reduce the risk of certain cancers, such as colorectal cancer.

Anti-Inflammatory Properties

Chickpeas contain phytonutrients like quercetin and kaempferol, which have anti-inflammatory effects, potentially reducing the risk of chronic diseases related to inflammation.

Energy Boost

The carbohydrates in chickpeas provide a slow and sustained source of energy, which can help maintain energy levels throughout the day.

Skin Health

The vitamins and antioxidants in chickpeas can help maintain healthy skin and reduce the signs of ageing.

Are Chickpeas Gluten Free?

Chickpeas are naturally gluten-free. They do not contain gluten, which is a protein found in certain cereal grains like wheat, barley, and rye. As a result, garbanzo beans are safe for people with celiac disease, non-celiac gluten sensitivity, or wheat allergies to include in their gluten-free diet.

However, cross-contamination can be a concern. If chickpeas are processed, packaged, or prepared in facilities that handle gluten-containing products, there is a risk of gluten contamination. To ensure that chickpeas are entirely gluten-free, it's important to look for products that are labelled "gluten-free" or certified as such, especially if you have a strict gluten-free dietary requirement.

How To Use Chickpeas In Your Cooking

Here are some ways to incorporate chickpeas into your cooking:

Hummus: Make your hummus by blending cooked chickpeas with tahini, lemon juice, garlic, and olive oil. Enjoy it as a dip for vegetables, pita bread, or as a spread.

Salads: Add chickpeas to salads for extra protein and fibre. They pair well with a variety of vegetables and can turn a simple salad into a filling meal.

Soups and Stews: Chickpeas can be added to soups and stews to provide a hearty and nutritious element. They work well in Mediterranean-style soups and chilli.

Curries: Use chickpeas in vegetarian or vegan curries. They absorb the flavours of the spices and provide a satisfying texture.

Roasted Snack: Roast chickpeas with olive oil and your favourite seasonings for a crunchy and healthy snack. Roasted chickpeas can be a great alternative to chips.

Stir-Fries: Add chickpeas to stir-fries for extra protein and a creamy texture. They pair nicely with a variety of vegetables and sauces.

Burgers: Make chickpea burgers by mashing chickpeas and combining them with herbs, spices, and breadcrumbs. These vegetarian burgers are delicious and nutritious.

Where To Buy Chickpeas

Most supermarkets and grocery stores carry canned chickpeas in the canned vegetables section and dried chickpeas in the dry goods or legume aisle. Here at our African Food Store, we sell quality chickpeas for you to purchase.

Chickpeas are a great nutritious choice if you want to stick to a healthy gluten-free diet and remember to read the labels carefully before buying a new product.