Chickpeas are rich in protein, fiber, iron, zinc, magnesium, potassium, and most B vitamins. How you prepare chickpeas affects their nutrients, absorption, and health effects.
Keep reading to find out whether roasting or soaking chickpeas is better for digestion, protein, fiber, overall nutrient content, and blood sugar impact.
Benefits of soaking chickpeas:
- Easier to digest: Soaking chickpeas reduces oligosaccharides (a type of FODMAPs). These compounds feed beneficial bacteria in the gut and help them grow. However, they can also cause gas and bloating in people with sensitive digestion.
- Help your body absorb protein better: Soaking chickpeas can make protein easier to digest because it causes them to germinate. A study shows that protein was highest in germinated chickpeas, followed by pressure-cooked, boiled, and roasted chickpeas.
- Increase soluble fiber: Soaking chickpeas can increase soluble fiber. Soluble fiber is easier to digest. It also helps control blood sugar and cholesterol.
- Increase nutrient absorption: Soaking chickpeas reduces antinutrients. These compounds are found in foods such as whole grains and legumes. They bind to nutrients and make them harder for your body to absorb. Soaking reduces antinutrients. This improves absorption of vitamins and minerals from chickpeas.
- Softer texture: Soaked and cooked chickpeas are more suitable for people with chewing difficulties. They’re softer and easier to chew.
Drawbacks of soaked chickpeas:
- Bland taste: Soaked chickpeas have a bland taste. You can add other ingredients to improve their taste and flavor.
- Shorter shelf life: You can keep soaked chickpeas in the refrigerator for 3–5 days. Once cooked, keep them refrigerated and eat within 3–5 days.
Benefits of roasted chickpeas:
- Higher antioxidants: Roasting increases antioxidants in chickpeas.
- Increase protein content and digestibility: Roasted chickpeas lose water. This increases their protein content per gram. Roasting also breaks down protein and makes it easier for the body to absorb.
- Lower glycemic index (GI): Roasted chickpeas have more resistant starch. This reduces their impact on blood sugar. But chickpeas are already a low-GI food, so roasting doesn’t make a huge difference.
- Longer shelf-life: Roasting kills microbes and breaks down enzymes that spoil chickpeas. This increases shelf life.
- Convenient snack: Roasted chickpeas are crunchy and have a specific flavor and taste. This makes roasted chickpeas more palatable on their own and makes a great snack.
Drawbacks of roasted chickpeas:
- Harder to digest: Roasting increases resistant starch. Resistant starch supports healthy gut bacteria, but it can cause bloating in people with sensitive digestion.
- Acrylamides: High-temperature roasting can cause acrylamides. Taking too much acrylamide can harm health in the long term.
- Store-bought versions can have high sodium and sugar.
“Both roasted and soaked chickpeas can fit into a healthy diet. Soaked chickpeas are cost-effective and easy to prepare once drained and rinsed,” Rhyan Geiger, RDN, plant-based dietitian at Phoenix Vegan Dietitian, told Health. “Roasted chickpeas offer a different texture, making a crunchy, protein- and fiber-rich topping for salads or a convenient snack.”
“Buying dried legumes is an affordable option, and you’re able to control how long you soak the legumes. With that being said, canned chickpeas are extremely convenient and make for an easy protein and fiber food,” he added.
Soaking chickpeas makes them easier to digest and improves protein, vitamin, and mineral absorption. Roasted chickpeas have higher antioxidants, more protein, and a longer shelf life.
However, they can be high in acrylamides or sodium and harder to digest.
