Chickpeas are changing the way we snack! Vegan and plant based foods are rising in popularity day by day, and we are starting to see emphasis on the importance of including more plant based elements in the diet! Prevalent dietary restrictions such as people with celiac disease, or vegan and vegetarian diets, have increased the demand for vegan snack ideas that are both celiac friendly and full of non-animal proteins. There are many plant based foods that have yet to be emphasized for their excellent health benefits and one of those ingredients is chickpeas!

Not only are they packed full of fiber and protein but the other added nutritional aspects are sure to encourage you to make the switch! Even better yet, chickpeas can be combined with other tasty components such as peanut butter, rolled oats, almond butter, chocolate chips and chia seeds for even more deliciously healthy snacking. When it comes to finding the best chickpea snacks on the market, don't worry, because we are going to give you all the details you need to pick the perfect one!

Are Chickpea Snacks Healthy?

With the multitude of vegan snacks to buy on the market now, it’s important to be mindful of what exactly goes into your snacks, so that we are not consuming overly processed foods. Keep in mind that, just because it’s labelled as healthy or “low carb” doesn’t necessarily mean it is. With that being said, read the ingredient labels! You may even be surprised by the number of added ingredients that aren’t consistent with the way the product is marketed. In many cases, the snacks labeled as “fat free”, gluten free or “sugar free” contain ingredients that may actually be worse than sugar or fat itself.

Ingredients are listed in order of decreasing weight in the product, so that means that the item listed at the top is the most plentiful in the snack. A good rule of thumb is to stay away from products that list sugars or forms of refined sugars as the number one ingredient.

Now taking that information, let’s dive into chickpea snacks. Look for products that are minimally processed and contain natural or organic ingredients whose names you can actually pronounce. At Game Changer Foods our mission is to do exactly that, with our snacks containing minimal ingredients all of which are nutrient dense, packed full of protein and of course vegan!

The Health Benefits of Chickpeas

Chickpeas, also known as garbanzo beans, have been a commonplace ingredient for many years, however the benefits are seriously understated.

Besides being an exceptional source of vitamins, they are also sufficient in their aid of weight loss, digestion improvement and reducing risk of disease. It is also packed full of protein which makes it a fantastic ingredient for vegan and vegetarian dishes or diets. Not to mention that chickpea snacks for kids are a healthy and easy alternative to most sugar filled products on the market.

Full of Nutrients

Chickpeas boast an impressive resume of nutrients and vitamins many of which will leave you feeling full for hours after. They are a fantastic source of fats, proteins and carbs. When considering their caloric value, they have a moderate amount of calories “67% are carbs” (Elliot, 2021).

Some notable mineral and vitamin components include:

• Vitamin B9
• Manganese
• Fibre
• Zinc

Are Chickpeas a Superfood?

While this may come as a slight surprise, chickpeas actually are listed under the classification of a superfood. Known for their high volume of fiber, protein and minerals this legume is quite literally a nutritional powerhouse.

So the next time you ask yourself, is it ok to eat chickpeas everyday, we can sufficiently tell you that, yes, it is okay. Actually more than okay it is recommended to incorporate this food into your daily diet to take full advantage of the impressive resume of health benefits it boasts.

Chickpeas May Help Prevent Disease

With their impressive nutritional resume, chickpeas may help with several chronic diseases such as cancer, heart disease and type 2 diabetes. They also serve as a great dietary addition for those suffering from autoimmune disorders such as celiacs.

Some Types of Cancer

Recent research suggests that eating chickpeas on a regular basis can help reduce your risk of certain cancers. The vitamin and mineral components such as B vitamins have been associated with lowered risk of breast and lung cancers.

They also contain saponins, a plant based compound, which have been studied recently for their role in inhibiting tumour growth.

Type 2 Diabetes

Due to their blood sugar regulation ability, chickpeas are also thought to decrease the risk of developing type 2 diabetes.

Nutrients such as fibre and proteins slow the body’s increase of blood sugar levels which is critical for diabetes management. Additionally, their “low glycemic index (GI) makes them appropriate for diabetics” (Elliot, 2021).

Heart Disease

A major risk factor with heart disease is high blood pressure and the nutrient dense profile of chickpeas including magnesium and potassium may help manage high blood pressure.

Consuming minimal trans-fats is also important in reducing the risks of heart disease so as not to produce too much “bad” cholesterol. The fibre in chickpeas has been shown to drastically reduce the formation of triglycerides, which in turn makes for a snack time that is both healthy and "bad" cholesterol free!

Chickpeas May Promote Brain Health

Chickpeas are packed full of nutrients which are linked to nerve function, mental health and brain function.

Part of the reason for this is due to the mineral components of magnesium, zinc and selenium which have been linked to possibly decreasing the effects of depression and anxiety.

Chickpeas Are A Great Source of Plant Based Proteins

When we are considering the benefits of chickpeas, we can’t forget to mention the level of protein that these beans contain. According to the USDA, ½ cup contains over 10g of protein! This puts them on a similar playing field to black beans and lentils, which are commonly named sources of plant based proteins.

Besides being a great source of protein, chickpeas are also packed full of amino acids. These amino acids are used by the body to convert protein into usable energy and is a component that many other plant based proteins don’t have.

For these reasons, they are a great meat replacement for vegan and vegetarian diets and recipes.

The Takeaways

All in all, chickpea snacks are both healthy and nutritious, including being a fantastic snack for toddlers and adults alike. They flavour well as a pre or post-workout meal and when combined with other plant based ingredients can serve to be a very well endowed recipe.

You can try a 6 pack of our sweet chickpea bites today and experience the game-changing power of plants!