Chickpeas are a delicious type of food from the legume family that can be added to almost any dish. They are also known as garbanzo beans, which are high in protein. Their nutty taste goes well with grains and leafy green.
Chickpeas can be a great source of providing many essential nutrients; that’s why they are considered one of the healthiest food that you can in your regular diet. But before adding them to your diet, you should have known in which category they fall, whether they are acidic or alkaline. However, most legumes are alkaline-forming, so what about chickpeas? Are they acidic or alkaline?
Well, chickpeas have a pH of 5.5, meaning they fall on the acidic side of the pH level. However, their acidity is not much higher that can cause acid reflux, but if you are already suffering from acidic reflux so, eating them may trigger the symptoms.
However, chickpeas are considered both vegetable and protein because they are so nutritious. Some experts also consider them as super-food. Even though they contain lots of minerals and nutrients, it is still important to consider the number of chickpeas that you consume.
Generally, there are three types of chickpeas, raw or fresh, canned and dried. All of them are slightly acidic on the pH scale.
How much acidic are chickpeas?
The pH scale ranges from 0 to 7, with 7 being neutral, more than 7 being alkaline, and near 0 being acidic. As chickpeas’ pH level is 5.5, it means they have acidic properties, but their pH level is near 7; that’s why many people consider them as alkaline forming food.
However, you should avoid taking excessive amounts of chickpeas and other types of legumes if your digestive system is very sensitive to acidic food as it can be problematic.
Moreover, it is also believed that boiled and raw chickpeas are the least acidic. So if you want them in your diet, you should avoid frying them in too much oil as it can add acidity and trigger your acidic reflux.
Are chickpeas bad for acidic reflux?
As we have discussed earlier, chickpeas are an acidic type of food, but their acidity is very low, so eating them is not a problem if you have acidic reflux. Moreover, this food is low in sugar, which can aid digestion.
However, you should be aware of other beans you are adding with chickpeas as they can be acidic and make the whole food acidic. Their excessive consumption can also cause gas that can be painful.
Many experts believe that chickpeas also contain oligosaccharides that are also found in garlic and onion, and when they are consumed in an excessive amount, they may upset your stomach and cause bloating.
One thing that you should keep in mind is that not every person has the same digestive system; different people react differently when they eat chickpeas. Some people reported that eating raw chickpeas has irritated their acid reflux, while some believe that it improves their bowel movement. So to check whether chickpeas are suitable for your acidic reflux, you must test your own body.
Which type of acid is found in chickpeas?
It is reported that chickpeas contain 75% unsaturated fatty acids. However, the acid present in chickpeas are;
- Citric acid
- Malic acid
- Oxalic acid
- Linoleic acid
- Quinic acid
- Succinic acid
Are canned chickpeas acidic?
Mostly canned chickpeas are pre-cooked; if they are prepared using water than oil, then they are a healthier and good option. However, their acidity is much like other types of chickpeas, but the seasoning you add, like lemon or beans, depends.
Many experts believe that, unlike other chickpeas, canned chickpeas should be avoided by those people who have already been suffering from acidic reflux because most companies add acidic components in the canned chickpeas that can make them highly acidic. So you should be careful while buying canned chickpeas.
Do Chickpeas Cause Gas?
Many people complain that they feel gas and bloating after eating chickpeas; is that true? Yes, chickpeas can cause gas and bloating because of the high amount of fibre they contain. However, eating them in small amounts is not a problem, but when you eat them in the large amount, you will feel discomfort.
Although fibre is a nutrient that helps to treat constipation and regulate bowel movement, still consuming it in large quantities can lead to gas, bloating and other digestive problems.
However, soaking chickpeas overnight can significantly reduce the sugar components, thus reducing the gas-causing effects and discomfort.
Are chickpeas good for your health?
Yes, just like other legumes, chickpeas are loaded with nutrients. They can provide folate, zinc, fibre, magnesium, iron, protein, vitamin B6 and B9. Their fibre and protein content work together to slow down digestion and promote the feeling of fullness, which can be great for people looking to lose weight.
Moreover, one cup of chickpeas can provide you with 85% of your daily recommended need for manganese. This nutrient has strong antioxidant properties and makes your bones healthy and strong when working with other nutrients. Manganese also fights against inflammation, which can be helpful for people who have digestive problems, including acidic reflux.
Chickpeas have also shown their benefits in regulating your blood sugar level in various ways. They have a low glycemic index, so they don’t rapidly increase your blood sugar level when you eat them, which can be good for your health. Moreover, food containing a low glycemic index also helps to manage the symptoms of type 2 diabetes.
Chickpeas’ fibre content helps to improve your digestion and gut health. They mainly contain soluble fibre, which blends with the water and helps to travel food smoothly through the digestive tract. Soluble fibre also feeds healthy gut bacteria in your stomach that prevents irritation and inflammation, which is the main cause of GERD and acidic reflux.
Some of the studies have also proved that chickpeas can also support brain functions and mental health. This is because they contain zinc and selenium nutrients that protect you from depression and anxiety, which are common conditions these days.
All in all, chickpeas are a healthy addition to your diet because they contain several beneficial nutrients that are essential for your body, but still, you should consider their amount as “excess of everything can be bad”.
