Cooked Dry Chickpeas (1 Cup)

Keep the chickpea portion modest and measure it consistently; spread a larger serving across two meals if needed.

Pair chickpeas with plenty of non-starchy vegetables such as leafy greens, broccoli, cauliflower, zucchini, or peppers.

Add protein and healthy fat, such as eggs, fish, chicken, tofu, avocado, olive oil, nuts, or seeds, rather than eating chickpeas alone.

Use vinegar or lemon juice in a chickpea salad or dressing to help soften the post-meal rise.

Cook chickpeas until tender, then cool and refrigerate them before using in salads or reheating gently; avoid mashing them into a smooth puree.

Avoid combining chickpeas with rapidly absorbed starches or sugars, such as white bread, large rice portions, sweet sauces, or sugary drinks; a 10–15 minute walk after the meal may also help.