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Diabetic Homemade Spicy Roasted Chickpeas

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Ingredients

Adjust Servings:
14 oz. Canned Chickpeas
2 tsp Rapeseed Oil
1/ tsp Cumin Powder
½ tsp Chilli Powder

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Diabetic Homemade Spicy Roasted Chickpeas

These delicious, spicy, crunchy chickpeas are a great alternative to crisps or peanuts and a fantastic source of fiber.

Chickpeas are made up of about 27 percent carbohydrates. A 1-cup serving of chickpeas contains 14.5 grams of protein, 4.3 grams of fat and 45 grams of carbohydrates.

  • 35
  • Serves 6
  • Easy

Ingredients

Directions

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These delicious, spicy, crunchy chickpeas are a great alternative to crisps or peanuts and a fantastic source of fiber.

These Spicy Roasted Chickpeas can be made the day before and stored in a container that is airtight. If you would like to serve them warm just reheat in a hot oven for a couple of minutes.

Chick Peas and Blood Sugar

Chickpeas, also called garbanzo beans, are a healthy way to add more protein and other essential nutrients to your meals.

They are good sources of fiber, iron, phosphorus, zinc, potassium, magnesium, folate, thiamine, riboflavin and vitamin B-6. These beans may also lower your risk for cancer, heart disease and diabetes, as well as limiting increases in blood sugar levels after meals.

Carbohydrates in Chickpeas

Chickpeas are made up of about 27 percent carbohydrates. A 1-cup serving of chickpeas contains 14.5 grams of protein, 4.3 grams of fat and 45 grams of carbohydrates.

Although 7.9 grams of these carbohydrates are sugars, another 12.5 grams comes from dietary fiber, which helps limit the effect of chickpeas on blood sugar levels. When counting carbohydrates, subtract the amount of fiber from the total carbohydrates, since fiber isn’t digested and doesn’t increase blood glucose levels, which leaves you with 32.5 grams of carbohydrates.

Since one serving of carbohydrates for a diabetic is 15 grams of carbohydrate, 1 cup of chickpeas equals two servings of carbohydrates for diabetics.

Chickpeas and the Glycemic Index

The glycemic index rates the effect of carbohydrate-containing foods on blood sugar levels. Foods with a high glycemic index can cause large spikes in blood glucose levels after you eat them, while those with lower glycemic index scores have less of an effect on postprandial, or after-meal, blood glucose levels.

The glycemic index of chickpeas is 28, which falls into the range for low-glycemic index foods.

Chickpeas Postprandial Blood Glucose

Consuming a meal based on chickpeas instead of wheat leads to lower postprandial blood glucose levels at both 30 minutes and 60 minutes after eating, as well as lower insulin levels in the blood 120 minutes after eating, according to a study published in the “American Journal of Clinical Nutrition” in March 2004.

This is most likely due to the longer stomach-emptying times of chickpeas compared to wheat.

Chickpeas & Effect on Diabetes Risk

Preliminary research using rats shows that chickpeas may be beneficial in lowering diabetes risk. Rats fed chickpeas along with a high-fat diet didn’t have the same high blood glucose and high insulin levels after meals as those fed a high-fat diet alone and also had better insulin resistance scores, according to a study published in the “British Journal of Nutrition” in October 2007.

Further research is necessary to see whether this is also the case with people who consume chickpeas.

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Steps

1
Done

Drain and rinse the chickpeas, and pat dry with kitchen paper.

2
Done

Preheat the oven to 190°C/gas 5. Oil a large baking tray with 1 tsp rapeseed oil and place the tray in the oven for 3 minutes.

3
Done

Spread the chickpeas onto the hot baking tray and cook for 15 minutes, mixing a couple of times to make sure they cook evenly.

4
Done

Remove from the oven, place the chickpeas in a bowl and drizzle with the remaining oil. Mix well. Add the cumin and chilli powder. Mix again and tip back onto the baking tray.

5
Done

Roast for another 10-15 minutes until brown and crunchy.

6
Done

Serve immediately or enjoy cool.

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