Nutritionist Maya Feller on chickpea pasta and pizza’s nutritional punch
If you can’t eat foods with gluten, or have tried to lower your carb intake, you might’ve found yourself munching on a veggie-filled pizza or pasta alternative. Cauliflower has become a trendy replacement in the past few years, along with a hearty staple of the mediterranean diet: the humble chickpea.
Banza, a food company that launched in 2014, is leading the exodus to the legume with its popular chickpea pasta and rice products. And this past October, it launched its first rendition of the holy grail of comfort foods: a chickpea-based frozen pizza.
We checked in with Maya Feller, a registered dietician, about the health benefits of packing more chickpeas into your diet — and asked her how the legume compares to cauliflower as a replacement.
Wake-Up Call: It seems that everyone is reaching for comfort food nowadays! Instead of reaching for carb-filled pizza or pasta, what nutritional benefits does one get from reaching for one made from chickpea-based products instead?
Maya Feller: Given that folks are spending more time at home and potentially looking for ways to self-soothe amidst the pandemic, it’s no surprise that the common go-to remedy is comfort foods. Most people would agree that when considering comfort food, their first choice is presumably a carbohydrate-rich dish, with some form of sentimental attachment or nostalgia. It’s like receiving a large familial hug followed by a sense of calm, something we all need.
Chickpeas are a nutrient-dense alternative to wheat-based carbs when you’re looking to increase plant-based protein, fiber and micronutrients. Chickpea-based pizza crusts and pasta, found in Banza products, are delicious and easy to incorporate into a nutrition routine. Although it’s unlikely to see a dramatic difference in total carb content, chickpea-based products are much higher in protein and fiber, which digest slowly and help you feel fuller longer. It’s also worth noting that carbohydrates are not the enemy, as they are the brain’s preferred source of energy. Rather we need to think about the proportion of carbohydrates as well as the type of carbohydrates that are on our plates. This is why chickpea-based products are an excellent addition.
And what effect can these nutritional benefits have on your overall health?
Protein is an essential macronutrient in the body. As the foundational building blocks of muscle, skin and organs, it is required for building and maintaining lean body mass as well as repairing tissues. In 100 grams of chickpeas, there are roughly 19 grams of plant-based protein making them an excellent source of protein.
Chickpeas are rich in fiber, specifically soluble fiber. Soluble fiber is a type of fiber that is absorbed and digested slowly in the body and provides nutrients to gut bacteria. Slower digestion supports steady glucose levels and helps you feel fuller longer. Also, soluble fiber has been shown to decrease total cholesterol levels and the risk of cardiovascular disease.
The micronutrient profile of chickpeas packs a powerful punch. They contain high levels of iron, potassium, calcium and magnesium, which support immune and brain function, bone and cardiovascular health, energy and metabolism, and GI function.
Speaking of carbs, cauliflower has become the most hyped-up carb alternative! What do chickpeas have that cauliflower doesn’t — and vice-versa?
Chickpeas and cauliflower can be used as an alternative to certain wheat-based products; however, their nutrition profiles differ drastically. They both contain plant-based protein, fiber and micronutrients, but the values found in cauliflower are different from those found in chickpeas.
For example, 100 grams of chickpeas contains 17 grams of fiber, 19 grams of protein, and micronutrient daily values of 25% potassium and B6, 28% magnesium, 34% iron, 10% calcium.
In comparison, 100 grams of cauliflower contains 2 grams of fiber, 2 grams of protein, but provides 80% of your daily value in vitamin C and 10% B6. If you’re looking for a nutrient-dense powerhouse, chickpeas fit the bill. As always it’s important to make nutrition choices that support your lifestyle and health-related goals.
I know a lot of people who are skeptical of these kinds of replacements. What do you say to someone who’s hesitant about trying out chickpea crust or pasta?
Just as you would advise a child to try a new food before passing judgement on it, the same still holds true for adults. There’s no harm in buying a box of Banza Pasta or Pizza to resolve your looming curiosity.
In addition, it’s important to remember that these alternates are substitutes for the original. Trying a new type of food can be fun, think of it as a food adventure. Who knows where it will lead, but it will certainly be delicious! The flavor profile and texture of Banza’s Pizza is in my opinion delicious and unmatched!
Maya Feller, MS, RD, CDN of Brooklyn-based Maya Feller Nutrition is a registered dietitian nutritionist who is a nationally recognized nutrition expertise. She is the author of The Southern Comfort Food Diabetes Cookbook: Over 100 Recipes for a Healthy Life.
FAQs
Risks. People should not eat raw chickpeas or other raw pulses, as they can contain toxins and substances that are difficult to digest. Even cooked chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort.
Is it okay to eat chickpeas every day? ›
You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.
Is chickpea or cauliflower pasta better? ›
Although it's unlikely to see a dramatic difference in total carb content, chickpea-based products are much higher in protein and fiber, which digest slowly and help you feel fuller longer.
Do chickpeas spike blood sugar? ›
May support blood sugar regulation
Additionally, chickpeas' fiber and protein may help regulate blood sugar levels. That's because fiber slows carb absorption to promote a steady rise in blood sugar levels rather than a spike. Eating protein-rich foods may also help maintain healthy blood sugar levels ( 2 , 17 ).
Are chickpeas inflammatory? ›
No, chickpeas aren't considered inflammatory. Most healthcare providers consider chickpeas to be an anti-inflammatory food. This means they can help fight harmful inflammation in your body. They're also high in fiber and a good source of protein.
Are canned chickpeas still healthy? ›
Great news! Both canned and dried varieties of chickpeas are nutritious! When purchasing canned varieties, look for those labeled "no salt added" or "low in sodium." Overall, beans are budget-friendly, but dried can often be less expensive and also more flavorful than canned.
What are the disadvantages of canned chickpeas? ›
Interference with medications. Canned chickpeas contain high amounts of potassium. Since people who are on certain medications, such as beta-blockers for heart disease, have increased levels of potassium in the blood, they should be careful about their potassium intake.
Which is healthier, chickpeas or garbanzo beans? ›
Are there differences in nutrients between chickpeas and garbanzo beans? No, chickpeas and garbanzo beans do not have a nutritional difference, as they are the same type of legume.
Are chickpeas carbs or protein? ›
34 to 45 grams of carbohydrates (canned chickpeas are on the lower end) 9 to 12 grams of fiber (dried cooked chickpeas are on the higher end) 6 to 7 grams of sugar. 10 to 15 grams of protein (dried cooked chickpeas have more protein)
What's the healthiest pasta to eat? ›
Whole-Wheat Pasta
Also called whole-grain pasta, this type of pasta keeps the bran, endosperm, and germ of the grain together. It's filled with fiber, vitamins, and minerals. This helps you feel full longer and keeps your blood sugar from spiking. It also has a little over 8 grams of protein per cup cooked.
Pasta is made from grain, one of the basic food groups in a healthy diet that also can include vegetables, fruits, fish, and poultry. It's a good source of energy and can give you fiber, too, if it's made from whole grain. That can help with stomach problems and may help lower cholesterol.
Is cauliflower pizza actually healthy? ›
Here's What a Dietitian Says. Though cauliflower crust isn't inherently healthier than traditional crust, it tends to be higher in protein and fiber. It's also higher in fat and cholesterol. Cauliflower pizza crust can fit gluten-free, diabetes-friendly, low carb, or weight loss diets.
What is the number one snack to lower blood sugar? ›
But there is one food that stands alone as the best snack for lower blood sugar: nuts. Nuts are delicious, nutritious and incredibly versatile as far as snack foods go. Plus, they can be stored at room temperature (or in the freezer for longer periods) and are great for grab-and-go snacks.
What happens if you eat too many chickpeas? ›
The high fiber and carbohydrate content can sometimes lead to uncomfortable gas, bloating, and intestinal distress.
Are chickpeas bad for cholesterol? ›
Chickpeas are naturally very low in sodium and are cholesterol-free. They're also a good source of polyunsaturated fats. Polyunsaturated fats especially help control (and reduce) your cholesterol levels which, in turn, decreases your risk of developing heart disease.
Are chickpeas healthy or fattening? ›
Chickpeas are high in fiber, protein, and healthy fats and have a low GI. Potential benefits of chickpeas include helping control blood sugar, manage weight, and support heart and gut health. Chickpeas are versatile, so you can add them to many savory or sweet meals and snacks.
Are chickpeas healthier than eggs? ›
3 Tablespoons (about 2 ounces) of chickpea flour packs slightly more folate than half of your daily needs, more than 3 times the amount of iron found in one egg, provides about 6 grams of dietary fiber (which eggs don't carry any of) and about 13 grams of protein (an egg only contains 7).
Are chickpeas bad for gut health? ›
Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular. They can help lower cholesterol.
Why some people can't eat chickpeas? ›
Some people may find themselves allergic or intolerant to these legumes. Chickpeas contain proteins, similar forms of which are found in soy beans, which may trigger an immune response from the body. For those with allergies, visible and common reactions include: Skin reactions such as eczema and hives.
