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Rich in vitamins and minerals
Chickpea flour is loaded with important nutrients.
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. The women who used fortified flour also had 26% higher blood folate levels than the control group.
Chickpea flour naturally contains nearly twice the folate as an equal amount of fortified wheat flour. Plus, it’s an excellent source of several minerals, including iron, magnesium, phosphorus, copper, and manganese.
May reduce the formation of harmful compounds in processed foods
Chickpeas contain beneficial antioxidants called polyphenols Antioxidants are compounds that fight against unstable molecules called free radicals in your body, which are thought to contribute to the development of various diseases.
Plant polyphenols specifically have been shown to decrease free radicals in food and reverse some of the damage they can cause in your body. In addition, chickpea flour is being studied for its ability to reduce the acrylamide content of processed foods.
Acrylamide is an unstable byproduct of food processing. It can be found in high levels in flour- and potato-based snacks. 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. In one study comparing several types of flours, chickpea flour produced one of the lowest amounts of acrylamide when heated. 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.
Finally, 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
Has fewer calories than regular flour
Chickpea flour is a great alternative to wheat flour if you’re trying to reduce your calorie intake.
Compared to the same serving of refined wheat flour, 1 cup (92 grams) of chickpea flour has about 25% fewer calories. This means it’s less energy dense. Energy density and portion size have been studied extensively for their role in weight management. 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.
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.
Therefore, replacing wheat flour with chickpea flour may help you cut calories without necessarily changing your portion sizes.
May be more filling than wheat flour
Researchers have theorized for decades that legumes, including chickpeas and lentils, decrease hunger.
A 2014 review of studies noted that including legumes in the diet increased feelings of fullness after a meal by 31%.. What’s more, chickpea flour itself may decrease hunger. Though not all studies agree, some found a relationship between eating chickpea flour and increased feelings of fullness.
One way chickpea flour may decrease hunger is by regulating the hunger hormone ghrelin. Lower ghrelin levels are thought to promote feelings of fullness.
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.
However, more research is needed to fully understand the effects of chickpea flour on appetite and hunger hormones.
Affects blood sugar less than wheat flour
Chickpea flour has about half the carbs of white flour and thus may affect blood sugar differently. The Glycemic Index (GI) is a measure of how rapidly a food breaks down into sugars that can spike your blood sugar. Glucose, the sugar your body prefers to use for energy, has a GI of 100, meaning it increases your blood sugar fastest. White flour has a GI of about 70.
Chickpeas have a GI of 6, and snacks made from chickpea flour are thought to have a GI of 28–35. They’re low-GI foods that would have a more gradual effect on blood sugar than white flour.
Two observational studies in 23 people combined discovered that eating foods made with chickpea flour kept blood sugar levels lower than eating foods made with white or whole-wheat flour. A similar study in 12 healthy women noted that whole-wheat bread made with 25–35% chickpea flour affected blood sugar significantly less than both white bread and 100% whole-wheat bread.
However, more and larger studies are needed to investigate the relationship between chickpea flour and blood sugar.
Packed with fibre
Chickpea flour is packed with fibre, as chickpeas themselves are naturally high in this nutrient.
One cup (92 grams) of chickpea flour provides about 10 grams of fibre — triple the amount of fibre in white flour. Fibre offers numerous health benefits, and chickpea fibre, in particular, has been associated with improved blood fat levels. In a 12-week study in 45 adults, consuming four 10.5-ounce (300-gram) cans of chickpeas per week without making other dietary changes reduced total cholesterol levels by 15.8 mg/dl. The effect
was most
likely attributed to the fibre content of the chickpeas.
A similar study in 47 adults found that eating chickpeas for 5 weeks reduced total cholesterol by 3.9% and LDL (bad) cholesterol by 4.6%, compared to eating wheat. Chickpeas also contain a type of fibre called resistant starch. In fact, in a study evaluating the resistant starch content of several foods, roasted chickpeas ranked in the top two alongside unripe bananas.
Research shows that chickpeas can be composed of up to 30% resistant starch depending on how they’re processed. One analysis found that chickpea flour made from precooked chickpeas contained 4.4% resistant starch. Resistant starch remains undigested until it reaches your large intestine, where it serves as a food source for your healthy gut bacteria. It has been linked to a reduced risk of several conditions, including heart disease,
type
2 diabetes, and colon cancer.
Higher in protein than other flours
Chickpea flour is higher in protein than other flours, including white and whole-wheat flour.
A 1-cup (92-gram) serving of chickpea flour provides 20 grams of protein, compared to 13 grams in white flour and 16 grams in whole-wheat flour. Your body needs protein to build muscle and recover from injury and illness. It also plays an important role in weight management. High-protein foods keep you fuller longer, and your body has to burn more calories to digest these foods.
In addition, due to its role in muscle growth, eating adequate protein will help you preserve lean muscle mass, which is especially important if you’re losing weight. Furthermore, chickpeas are an excellent protein source for vegetarians and vegans, as they contain 8 of the 9 essential amino acids, the structural components of protein that must come from your diet).
The remaining, methionine, can be found in large quantities in other plant foods like baby lima beans.
Great substitute for wheat flour
Chickpea flour is an excellent substitute for wheat flour.
It has a better nutrient profile than refined flour, as it provides more vitamins, minerals, fibre, and protein but fewer calories and carbs. Because it doesn’t contain wheat, it’s also appropriate for people with celiac disease, gluten intolerance, or wheat allergy. Still, if you’re worried about cross-contamination, look for certified gluten-free varieties.
Furthermore, it behaves similarly to refined flour in fried and baked foods. It’s a dense flour that somewhat mimics the action of gluten in wheat flour when cooked by adding structure and chewiness. In an attempt to formulate a new gluten-free bread, researchers found that a combination of three parts chickpea flour and one part potato or cassava starch was ideal. Still, using only chickpea flour produced an acceptable product
as well.
Plus, replacing only 30% of wheat flour in a cookie recipe with chickpea flour boosted the nutrient and protein contents of the cookies while maintaining a pleasant taste and appearance.
Easy to make at home
You can easily make chickpea flour at home. All you need are dried chickpeas, a cookie sheet, food processor, and sifter.
Here’s how to make your own chickpea flour:
If you want roasted chickpea flour, place the dried chickpeas on a cookie sheet and roast them in the oven for about 10 minutes at 350°F (175°C) or until golden brown. This step is optional.
Grind the chickpeas in a food processor until a fine powder forms.
Sift the flour to separate any large chickpea pieces that did not grind adequately. You can discard these pieces or run them through the food processor again.
For maximum shelf life, store your chickpea flour at room temperature in an airtight container. This way it will keep for 6–8 weeks.
Chickpea flour can be used in several ways: as a replacement for wheat flour in baking combined with wheat flour to improve the healthfulness of your baked goods as a natural thickener in soups and curries to make traditional Indian dishes, such as pakora (vegetable fritters) or laddu (small dessert pastries) to make pancakes or crepes as a light and airy breading for fried foods
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