Glycemic Index, Glycemic Load, and Nutrition of Garbanzo Beans

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garbanzo beans glycemic index

Glycemic Index of Garbanzo Beans

Garbanzo beans, also known as chickpeas, have a glycemic index (GI) of around 28 to 30, which is considered low. This makes them an excellent option for maintaining stable blood sugar levels. The low GI of garbanzo beans is due to their high fiber and protein content.

Glycemic Load of Garbanzo Beans

The glycemic load (GL) of a typical serving (1/2 cup, about 82 grams) of cooked garbanzo beans is 7, which is low. This means they have minimal impact on blood sugar when consumed in moderate portions.

Nutritional Profile of Garbanzo Beans (Per 100 Grams, Cooked)

Nutrient Amount
Calories 164 kcal
Protein 8.9 g
Total Fat 2.6 g
Saturated Fat 0.3 g
Carbohydrates 27.4 g
Fiber 7.6 g
Sugar 4.8 g
Calcium 49 mg
Iron 2.9 mg
Magnesium 48 mg
Potassium 291 mg

Conclusion

Garbanzo beans are a low-glycemic food that helps stabilize blood sugar levels. Their high fiber and protein content make them a nutritious addition to meals, providing essential minerals and promoting digestive health.