Chickpeas (Garbanzo Beans, Bengal Gram) (Mature Seeds, Canned) (100 G)

Reduce the chickpea portion first: try ¼ cup drained and rinsed, then compare your glucose response with larger portions.

Choose chickpeas eaten whole in a mixed meal rather than blended into hummus or processed into flour-based foods.

Pair chickpeas with a protein such as eggs, fish, chicken, tofu, or plain Greek yogurt, plus a small amount of olive oil or avocado.

Add plenty of non-starchy vegetables such as leafy greens, broccoli, cauliflower, zucchini, peppers, mushrooms, or tomatoes to increase meal volume without adding many digestible carbohydrates.

Avoid combining chickpeas in the same meal with higher-carbohydrate items such as bread, rice, pasta, potatoes, or sweet sauces; use cauliflower rice or a leafy salad instead.

Try a 10–20 minute easy walk beginning soon after the meal, and use your glucose data to identify the portion and meal combination that works best for you.