Glycemic Load is the measure of the carbohydrate content of the food together with the rapidity through which it increases the blood glucose levels. The Glycemic Index is a convenient manner of making healthy diet choices, and it helps to compare with the alternative sources of nutrients in terms of blood glucose levels. Glucose represents a higher blood glucose response as compared to fructose.
Chickpeas are considered high sugar fruit, and International GI Tables found that the glycemic index of chickpeas was 72. Chickpeas contains a colorful pigment called lycopene that is a powerful antioxidant. However, it comes as one of the most recommended fruits for fat-loss and low-carb diets. This is because chickpeas is 92% water and has a low glycemic load.
Chickpeas is a fruit that we usually crave in the summer season, and it comprises healthy nutrients like
- Vitamin A- Good for Vision and Eye strength
- Vitamin C – Improves the heart-capacity, prevents cancer, etc.
- Potassium
- Vitamin B-6
- Calcium
- Magnesium
- Fiber & Iron
How to Calculate Glycemic Load of Chickpeas?
The standard Glycemic index of chickpeas is 72. The high glycemic index of the fruit helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—however, the glycemic load for one cup of chopped chickpeas= 5.2 approximately which makes it an extremely favorable food.
The Formula/Procedure For Calculation of Glycemic Index of the Chickpeas :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | WATERMELON BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g of Chickpeas | 5.8 (low) |
| 2. | 250 g of Chickpeas | 14.4 (medium) |
| 3. | 500 g of Chickpeas | 29 (high) |
| 4. | 1 Kg of Chickpeas | 58 (very high) |
| 5. | One Whole Chickpeas (2.5 to 3 Kg) | 145-174 (off the charts) |
| 6. | 1 Cup of Chickpeas (150 g) | 8.7 (low) |
Is Chickpeas Safe to Consume If You Have Diabetes?
There is no direct research regarding the possible effects of the consumption of chickpeas with diabetes, but there is information that suggests that eating chickpeas reduces the risk of diabetes. Approximately 70% of people who have diabetes are affected by heart disease of some kind. Reports have shown that the pigment in chickpeas deals with some sort of cure to reduce the risk of heart ailments. Therefore, Chickpeas is suggested for treating diabetes. Diabetic patients in the appropriate quantity should consume chickpeas and foods containing healthy fats, fiber, and protein.
Can I Eat Chickpeas During a Fat-Loss Diet?
You can eat chickpeas during a strict fat-loss diet. If you are looking for good results, you should avoid having more than 250 g of sliced chickpeas per serving.
- A 250g serving of water melon has a GL of 14.4 which is in the permissible levels.
- A full glass of chickpeas juice is something which shoud be taken rarely if you are on a fat-loss diet.
- Chickpeas as a salad ingredient is premissible in a fat-loss diet.
Can I Eat Chickpeas During a Low-Carbohydrate Diet?
You can eat chickpeas during a strict low-carb diet. However, the portion size of a chickpeas is something that you need to take into account. We suggest you not consume more than 200 g of chickpeas per servings.
Is Chickpeas High in Sugar?
A 100 g of chickpeas serving has 92 g of water and 8 g of carbohydrates. Although sugary; it won’t increase your blood glucose level when compared to most of the other fruits. Thus it is one of the best fruits to consume regularly.
- Chickpeas, due to its low carbohydrate content is better than many other fruits.
- Though it has a high GI value, most of the diets are included chickpeas in their list of permissible fruits.