Mixed
Consuming chickpeas significantly reduces postprandial blood glucose (iAUC) compared to wheat, potatoes, pasta, cheese, rice, and corn in healthy or normoglycemic adults.
Replace high-glycemic sides like white rice, potatoes, or pasta with chickpeas (whole, flour, or puree) to significantly blunt blood sugar spikes. This works best if you are not diabetic, but the mechanism (resistant starch/fiber) benefits everyone. Note that insulin response benefits are less consistent than glucose benefits.
A meta-analysis involving a subset of studies demonstrated that chickpeas were more effective in reducing blood glucose iAUC compared to potatoes and wheat.
Why this rating
Meta-analysis of RCTs, but high heterogeneity (I2 > 75%) in wheat comparisons and small sample sizes.
Source
Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Taegwang Nam et al. · Nutrients · 2023
DOI 10.3390/nu15214556
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