Chickpeas (Garbanzo Beans, Bengal Gram) (Mature Seeds, Without Salt, Cooked, Boiled) (1 Cup)

Reduce the chickpea portion and bulk the meal with non-starchy vegetables such as leafy greens, broccoli, cauliflower, zucchini, peppers, or mushrooms.

Eat chickpeas as part of a mixed meal with protein and fat—for example, eggs, fish, chicken, tofu, plain Greek yogurt, avocado, olive oil, nuts, or seeds—rather than eating them alone.

Choose intact, firm-cooked chickpeas and avoid blending them into very smooth purées or adding refined carbohydrates such as white bread, crackers, or sweet sauces.

Add an acidic dressing, such as lemon juice or vinegar with olive oil, to the chickpeas or accompanying salad.

Have a short walk or other light activity for 10–20 minutes after eating.

If using chickpeas in a meal, replace higher-starch sides with lower-starch options such as lentils, non-starchy vegetables, or a small serving of barley.