However, more research is needed to fully understand the effects of chickpea flour on appetite and hunger hormones. In an observational study in 16 women, those who ate a pastry made of 70% white flour and 30% chickpea flour had lower levels of ghrelin than participants who ate a pastry made of 100% white flour ( 16). Lower ghrelin levels are thought to promote feelings of fullness. One way chickpea flour may decrease hunger is by regulating the hunger hormone ghrelin. Though not all studies agree, some found a relationship between eating chickpea flour and increased feelings of fullness ( 15, 16, 17, 18). What’s more, chickpea flour itself may decrease hunger. Researchers have theorized for decades that legumes, including chickpeas and lentils, decrease hunger.Ī 2014 review of studies noted that including legumes in the diet increased feelings of fullness after a meal by 31%. Eating more lower-calorie foods may help you reduce calorie intake while eating the portion sizes you’re used to. Summary Chickpea flour has 25% fewer calories than white flour, making it less energy dense. Therefore, replacing wheat flour with chickpea flour may help you cut calories without necessarily changing your portion sizes. In a 12-week, randomized study in 44 overweight adults, participants who were instructed to eat more lower-calorie foods lost 4–8 pounds (1.8–3.6 kg) more than those given more complex dietary instructions ( 13). Researchers believe that maintaining the portion sizes you’re used to while choosing foods with fewer calories is a more effective weight loss strategy than simply eating less ( 11, 12). This means it’s less energy dense ( 1).Įnergy density and portion size have been studied extensively for their role in weight management. Using chickpea flour in processed foods seems to reduce their content of harmful acrylamide.Ĭhickpea flour is a great alternative to wheat flour if you’re trying to reduce your calorie intake.Ĭompared to the same serving of refined wheat flour, 1 cup (92 grams) of chickpea flour has about 25% fewer calories. Summary Chickpeas contain antioxidants and may help fight free radicals. Researchers also found that using chickpea batter on potato chips decreased acrylamide formation, compared to potato chips that had been treated with antioxidants from oregano and cranberry ( 9).įinally, another study observed that shortbread cookies made with a blend of wheat and chickpea flour had 86% less acrylamide than the same cookies made with only wheat flour ( 10). In one study comparing several types of flours, chickpea flour produced one of the lowest amounts of acrylamide when heated ( 8). It’s a potentially cancer-causing substance and has been linked to problems with reproduction, nerve and muscle function, as well as enzyme and hormone activity ( 7). It can be found in high levels in flour- and potato-based snacks ( 6). In addition, chickpea flour is being studied for its ability to reduce the acrylamide content of processed foods.Īcrylamide is an unstable byproduct of food processing. Plant polyphenols specifically have been shown to decrease free radicals in food and reverse some of the damage they can cause in your body ( 4). Summary Chickpea flour is full of vitamins and minerals, with 1 cup (92 grams) providing 101% of the RDI for folate and over a quarter of your daily needs for several other nutrients.Ĭhickpeas contain beneficial antioxidants called polyphenols ( 4).Īntioxidants are compounds that fight against unstable molecules called free radicals in your body, which are thought to contribute to the development of various diseases ( 5). Plus, it’s an excellent source of several minerals, including iron, magnesium, phosphorus, copper, and manganese. The women who used fortified flour also had 26% higher blood folate levels than the control group ( 3).Ĭhickpea flour naturally contains nearly twice the folate as an equal amount of fortified wheat flour ( 1). In one observational study in more than 16,000 women, babies born to women who consumed flour fortified with additional folate and other vitamins had 68% fewer spinal cord defects than those born to participants who consumed plain flour ( 3). This vitamin plays an important role in preventing spinal cord defects during pregnancy ( 2). One cup (92 grams) of chickpea flour packs slightly more folate than you need in a day. Thiamine: 30% of the Reference Daily Intake (RDI).One cup (92 grams) of chickpea flour contains ( 1): Chickpea flour is loaded with important nutrients.
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