Chickpeas (Garbanzo Beans, Bengal Gram) (Mature Seeds) (1 Cup)

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

Eat chickpeas as part of a mixed meal with protein and fat, for example eggs, fish, chicken, tofu, plain Greek yogurt, avocado, or nuts and seeds.

Choose intact, firm-cooked chickpeas rather than chickpea flour products, puffed snacks, or heavily puréed preparations; avoid overcooking them until very soft.

Add an acidic dressing or accompaniment, such as lemon juice, vinegar, or pickled vegetables without added sugar.

Avoid combining chickpeas with large portions of rapidly absorbed starches or sugary sauces; use vegetables or a modest serving of lentils instead of bread, rice, or sweet sauces.

Take a 10–20 minute easy walk after the meal and consider eating the chickpeas later in the day only if your own glucose readings are better then.