Chickpeas and kidney beans are both popular and wholesome choices in many Indian households. These legumes are nutritious, easy to prepare, and delicious. Whether paired with chapatti, served with rice, or added to a healthy vegetable salad, both chickpeas and kidney beans offer a wide range of nutrients. Incorporating them into your regular diet can help manage a healthy weight, improve cardiovascular health, enhance skin condition, and provide several other benefits. However, when it comes to weight loss, it’s natural to wonder which of the two legumes is more suitable. Let’s find the answer to this important question.
Nutritional content of chickpeas:
Chickpeas are abundant in macronutrients, vitamins, and essential minerals that our bodies require to function efficiently.
One cup or 164 grams of chickpeas contains:
Calories: 597 Protein: 19 grams Fat: 4 grams Carbohydrates: 60 grams Calcium: 172 mg Iron: 10 mg Magnesium: 188 mg Zinc: 2.5 mg
Nutritional content of kidney beans:
As a member of the legume family, kidney beans have a similar nutrient profile to chickpeas. They provide all three macronutrients and are a great source of vitamins and minerals.
164 grams of raw kidney beans contain:
Calories: 564 Protein: 24 grams Fat: 1.3 grams Carbohydrates: 90 grams Calcium: 234 mg Iron: 13 mg Magnesium: 229 mg Zinc: 4 mg
Chickpeas vs. Kidney beans:
Comparing their nutrient profiles, both chickpeas and kidney beans are relatively high in calories, with only a slight difference between them. In terms of macronutrient ratios, chickpeas have fewer carbohydrates and more fat compared to kidney beans.
However, kidney beans are richer in protein. Regarding trace minerals and vitamins, both legumes are high in calcium, potassium, iron, and zinc, but kidney beans have slightly higher nutritional values than chickpeas.
Which legume is better for weight loss?
Both kidney beans and chickpeas are nutritious, but they differ in their essential nutrient content. Based on their nutrient profiles, kidney beans are considered healthier than chickpeas due to their higher levels of certain essential nutrients, as well as being lower in fat and calories.
If you want to choose the healthier option and increase nutrient intake, kidney beans are recommended. However, if you prefer dietary variety, we suggest experimenting with recipes and incorporating both types of legumes into your meals.
How legumes aid in weight loss:
Both kidney beans and chickpeas, when combined with rice, provide a complete protein by containing all nine essential amino acids.
Sufficient protein intake is crucial for weight loss, as it helps replace fat cells with lean muscle mass. Protein also increases satiety and prevents unhealthy snacking. Legumes are also rich in fiber, which promotes longer-lasting feelings of fullness.