Nowadays, a busy and stressful lifestyle has become a major contributor to several chronic ailments. Among them, hyperglycemia or diabetes has emerged as one of the most common conditions that significantly affects patients’ quality of life. Lifestyle modification and the incorporation of high-fiber foods are now recognized as key parameters for better disease management and control.
Interestingly, Type 2 diabetes or hyperglycemia can often be reversed or managed effectively through proper lifestyle and dietary modifications sometimes even without medication.
Before exploring the role of chickpeas in diabetes, let’s briefly understand the difference between hyperglycemia and diabetes.
WHAT IS HYPERGLYCEMIA?
Hyperglycemia can be defined as an abnormally high level of glucose (sugar) in the blood. In simpler terms, it refers to “high blood sugar.” It may be a temporary condition secondary to illness, stress, or another underlying health issue.
DIABETES
In diabetes mellitus, there is persistent hyperglycemia due to either insufficient insulin production or the body’s inability to use insulin effectively. It is a chronic metabolic disease that can be classified into two main types:
TYPE 1 DIABETES
This occurs when the pancreatic beta cells are damaged, resulting in little or no insulin production. The cause is often autoimmune in nature but may also involve genetic or environmental factors.
TYPE 2 DIABETES MELLITUS
In this type, body cells become resistant to insulin meaning the body cannot use glucose efficiently despite its availability. This “insulin resistance” leads to a sustained rise in blood glucose levels.
REASONS FOR INSULIN RESISTANCE
Several lifestyle and environmental factors contribute to insulin resistance, including:
1. Sedentary lifestyle (prolonged sitting or inactivity)
2. Chronic stress and depression
3. Smoking
4. Fatty liver disease or obesity
5. Unhealthy diet
6. Limited physical activity or paralysis
CONSEQUENCES OF PERSISTENT HYPERGLYCEMIA
If left uncontrolled, persistent hyperglycemia can damage multiple organs and systems, resulting in:
1. Cardiovascular diseases
2. Certain cancers
3. Kidney damage (diabetic nephropathy)
4. Nerve damage (diabetic neuropathy)
5. Eye complications (diabetic retinopathy)
6. Foot ulcers
7. Cognitive decline or dementia
COST EFFECTIVE DIETARY MANAGEMENT FOR DIABETES
Dietary management plays a central role in controlling diabetes. A high-fiber diet, including vegetables, fruits, seeds, legumes, and whole grains, has shown significant benefits. Among these, the inexpensive and nutrient-rich chickpea (Kabuli Chana) stands out as an effective option for managing hyperglycemia.
CLINICAL OBSERVATIONS
Case 1
One of my close relatives had a blood sugar level around 300 mg/dL. After including boiled chickpeas with regular lunch for at least 15 days, there was a remarkable decline down to 180 mg/dL.
Case 2
A female patient recently diagnosed with diabetes was counseled on lifestyle and dietary modifications alongside medication. She began taking chickpea chaat for lunch, made with chickpeas, cucumber, mint, coriander, cabbage, onion, tomatoes, and 100 g of yogurt without bread or rice. Within weeks, her sugar levels stabilized to the point where her physician discontinued her medication. She continues to maintain her glucose levels through lifestyle and dietary control alone.
NUTRITIONAL VALUE OF CHICKPEAS
Chickpeas belong to the legume family and are exceptionally nutrient dense. One cup (164 g) of cooked chickpeas provides approximately:
• Calories: 269
• Protein: 14.5 g
• Fat: 4 g
• Carbohydrates: 45 g
• Fiber: 12.5 g
• Manganese: 74% of daily value (DV)
• Folate (Vitamin B9): 71% DV
• Copper: 64% DV
• Iron: 26% DV
• Zinc: 23% DV
• Phosphorus: 22% DV
• Magnesium: 19% DV
• Thiamine: 16% DV
• Vitamin B6: 13% DV
• Selenium: 11% DV
• Potassium: 10% DV
These nutrients make chickpeas not only an excellent source of fiber and protein but also rich in essential vitamins and minerals.
HOW CHICKPEAS HELP IN DIABETES MANAGEMENT
The beneficial effects of chickpeas in diabetes can be explained through several mechanisms:
1. High Fiber and Protein Content:
The combination of fiber and protein slows digestion and promotes satiety, reducing overall calorie intake and aiding in weight control crucial for diabetes management.
2. Low Glycemic Index (GI):
Chickpeas have a low GI, meaning they cause a gradual, steady increase in blood glucose rather than a sharp spike.
Studies published in the American Journal of Clinical Nutrition (Jenkins et al., 2012) show that low-GI foods can improve long term glycemic control.
3. Gut Health and Mood Support:
The soluble fiber in chickpeas forms a gel like substance that supports healthy bowel movements and nourishes beneficial gut bacteria.
According to Li et al. (Nutrients, 2017), minerals such as magnesium, selenium, and zinc found in chickpeas are associated with improved mood, reduced anxiety, and better sleep quality. an often over looked factor in diabetes control.
HOW CHICKPEAS REDUCE DIABETES-RELATED COMPLICATIONS
Over time, diabetes affects the heart, kidneys, and nerves. The magnesium and potassium in chickpeas help regulate blood pressure, while soluble fiber lowers LDL (“bad”) cholesterol. Together, these actions promote heart health and reduce cardiovascular risk one of the most serious complications of diabetes.
HOW CHICKPEAS HELP REDUCE URINARY FREQUENCY IN DIABETIC PATIENTS
Elevated blood sugar increases urination frequency and urgency. By lowering and stabilizing blood glucose levels, chickpeas help reduce the filtration burden on the kidneys. Furthermore, the fiber in chickpeas improves water absorption and slows digestion, which helps maintain hydration balance.
IMPORTANCE OF PROPER HYDRATION WITH CHICKPEA INTAKE
While chickpeas are beneficial, adequate water intake must accompany their consumption:
1. Fiber in chickpeas requires water to form a gel and support bowel regularity. Insufficient hydration may lead to bloating or gas.
2. Protein metabolism also depends on proper hydration for efficient excretion of nitrogenous waste.
3. The complex carbohydrates in chickpeas can cause mild bloating if hydration is inadequate.
Hence, increasing water intake is strongly advised when consuming high-fiber diets.
TAKEAWAY NOTE
In summary, chickpeas are an inexpensive, high-fiber dietary option that can be easily incorporated into the daily meals of diabetic patients. Regular consumption helps manage blood glucose levels, promotes heart and gut health, and supports overall metabolic well being.
Although large-scale studies are still limited, growing evidence supports the “functional food” role of chickpeas in diabetes management. In Pakistan and other South Asian regions, many individuals already use them successfully as part of their diabetes-friendly diet.
FAQs
1. Can chickpeas lower blood sugar naturally?
Yes. Chickpeas have a low glycemic index and are rich in soluble fiber and protein, which slow down glucose absorption and prevent sharp spikes in blood sugar levels.
2. How many chickpeas should a diabetic eat per day?
About ½ to 1 cup (75–150 grams) of cooked chickpeas per day is generally considered safe and effective for most diabetic individuals, depending on calorie needs and overall diet.
3. Is chickpea flour (besan) also good for diabetes?
Yes. Chickpea flour has similar properties it’s high in protein, fiber, and micronutrients and can be used as a healthy substitute for refined flour in diabetic diets.
4. Can chickpeas replace medication in diabetes management?
No. Chickpeas help improve blood sugar control but should not replace prescribed medication without medical supervision. Always consult a healthcare professional before making major dietary or medication changes.
5. Do chickpeas cause gas or bloating?
Sometimes. Chickpeas contain complex carbohydrates that can ferment in the gut. Proper hydration, soaking before cooking, and gradual introduction into the diet can minimize discomfort.
DISCLAIMER
This article is for educational purposes only and is not a substitute for professional medical advice. Always consult your physician or a registered dietitian before making dietary changes, especially if you have diabetes, kidney disease, or gastrointestinal conditions. The case examples mentioned are observational and not part of a clinical trial.
CALL TO ACTION
If you or someone you know is living with diabetes, start making small but powerful dietary shifts today. Add a serving of boiled or roasted chickpeas to your meals and experience the difference in energy, satiety, and blood sugar balance.
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REFERENCES
1. Jenkins, D. J. A., et al. “Low–Glycemic Index Diets in the Management of Diabetes: A Meta-analysis.” American Journal of Clinical Nutrition, 2012.
2. Li, Y., et al. “Micronutrients and Depression: Current Understanding.” Nutrients, 2017.
3. Livesey, G., et al. “Glycemic Response and Health: Systematic Review and Meta-analysis.” American Journal of Clinical Nutrition, 2019.
4. Jukanti, A. K., et al. “Nutritional Quality and Health Benefits of Chickpea (Cicer arietinum L.): A Review.” British Journal of Nutrition, 2012. 5. Jenkins, D. J. A., et al. “Effect of Legume Consumption on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes: A Randomized Controlled Trial.” Archives of Internal Medicine, 2012.
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