Do Chickpeas Increase Triglycerides? The Truth About This Heart-Healthy Legume

December 4, 2025 •

3 min read

According to a review of 26 studies, eating just one serving of legumes per day can significantly lower 'bad' LDL cholesterol. This impressive data challenges the misconception that chickpeas, a type of legume, increase triglycerides and other blood lipids. In fact, research suggests the opposite is true: chickpeas can be a powerful tool for supporting cardiovascular health.

Quick Summary

Chickpeas are a heart-healthy legume, rich in fiber and nutrients that help lower, not increase, triglyceride levels. Their soluble fiber slows carbohydrate absorption and their plant-based protein improves overall lipid profiles, supporting cardiovascular health. Moderation is key to maximizing these benefits.

Key Points

Chickpeas do not increase triglycerides: Research indicates that the soluble fiber and healthy fats in chickpeas can help lower blood triglyceride levels.
High in soluble fiber: The soluble fiber found in chickpeas slows down the absorption of carbohydrates, which helps prevent sharp spikes in blood sugar and subsequent triglyceride production.
Low glycemic index: Chickpeas have a low glycemic index, meaning they cause a slower, more moderate rise in blood sugar, which is beneficial for managing lipids.
Source of healthy fats: Chickpeas contain polyunsaturated and monounsaturated fatty acids that support a healthy blood lipid profile.
Rich in plant-based protein: The protein in chickpeas helps promote satiety and can assist in weight management, a key factor in controlling triglycerides.
Corrects dyslipidemia: Animal and human studies have shown that chickpea intake can lead to beneficial changes in blood lipids, including reduced triglycerides and LDL ('bad') cholesterol.

Understanding the Link Between Chickpeas and Triglycerides

Triglycerides are a type of fat in your blood that your body uses for energy. Elevated levels of triglycerides can increase your risk of heart disease and stroke. The concern over whether chickpeas increase triglycerides often stems from their carbohydrate content, but this misunderstanding overlooks the comprehensive nutritional profile of chickpeas, particularly their high fiber and beneficial fat content.

The Role of Fiber and Glycemic Index

Chickpeas are exceptionally rich in dietary fiber, especially soluble fiber. This soluble fiber forms a gel-like substance in the digestive tract, which slows down the absorption of carbohydrates. This is crucial for managing blood sugar levels, as rapid spikes in blood sugar can trigger the liver to produce more triglycerides. By promoting a more gradual release of glucose, the fiber in chickpeas helps prevent the post-meal triglyceride surge often associated with high-glycemic foods. Furthermore, chickpeas have a low glycemic index, which reinforces their positive effect on blood glucose and, by extension, triglyceride control.

Beneficial Fats and Plant Proteins

While the fat content in chickpeas is relatively low, it primarily consists of healthy polyunsaturated fatty acids (PUFAs), such as linoleic acid, and monounsaturated fatty acids (MUFAs), like oleic acid. These unsaturated fats are known to have a beneficial impact on blood lipid profiles. Chickpeas are also a significant source of plant-based protein, which has been linked to lower levels of inflammation and improved cholesterol and triglyceride management. The combination of healthy fats and quality protein further supports the legume's role in a heart-healthy diet.

Key Studies on Chickpeas and Lipid Profiles

Multiple studies have explored the effect of incorporating chickpeas into a regular diet. A 2008 study published in the Journal of the American Dietetic Association found that subjects who regularly ate chickpeas experienced a small but significant reduction in total and LDL cholesterol. Another study conducted on rats confirmed a corrective and beneficial effect of chickpea intake on a diet-induced model of hypercholesterolemia, showing significantly decreased concentrations of triacylglycerols (triglycerides).

Comparative Analysis: Chickpeas vs. Other Carbs

To highlight the unique benefits of chickpeas, consider a comparison with refined carbohydrates, which are well-known to increase triglycerides. This table illustrates the differences in key components and their impact on lipid health.


Feature	Chickpeas (Legume)	White Pasta (Refined Carb)
Dietary Fiber	High (around 12.5g per cup)	Low (around 2.5g per cup)
Soluble Fiber	High, slows sugar absorption	Very low
Glycemic Index	Low, prevents blood sugar spikes	High, causes blood sugar spikes
Effect on Triglycerides	Can help lower them	Can increase them, especially when excess calories are consumed
Nutrient Density	High in protein, vitamins, minerals	Lower overall nutrient density

Culinary Applications and Moderation

Incorporating chickpeas into your diet is easy and delicious. From classic hummus and falafel to adding them to salads, stews, and roasted vegetable dishes, there are many ways to enjoy their benefits. However, it's essential to remember that even healthy foods should be consumed in moderation. The health benefits of chickpeas are maximized when they replace less healthy, calorie-dense foods, rather than being added on top of an already high-calorie diet. For instance, replacing white rice or pasta with a chickpea-based alternative can be a strategic move for better lipid management.

Conclusion

Far from increasing triglycerides, chickpeas are a beneficial food for anyone looking to maintain healthy blood lipid levels. Their rich content of soluble fiber, heart-healthy unsaturated fats, and plant-based protein works together to moderate blood sugar and reduce both triglycerides and 'bad' cholesterol. As part of a balanced diet, consuming chickpeas can be a proactive step towards supporting long-term cardiovascular health. However, as with any dietary changes, individuals with existing medical conditions should consult a healthcare provider for personalized advice.

For more detailed information on the specific nutrient profiles and health implications of various foods, explore authoritative resources like the Harvard T.H. Chan School of Public Health website.

Frequently Asked Questions

Eating too many of any high-carbohydrate food, including chickpeas, could potentially contribute to high triglycerides if consumed in excessive amounts, particularly without replacing other calorie sources. However, the fiber content in chickpeas helps regulate this effect, so moderation within a balanced diet is key.

The soluble fiber in chickpeas slows the absorption of dietary carbohydrates into the bloodstream. This prevents rapid blood sugar spikes, which in turn reduces the liver's production of triglycerides that can be triggered by excess blood sugar.

No, both dried and canned chickpeas have been shown to be effective. The nutrient profile of chickpeas, including the beneficial fiber, remains largely intact regardless of preparation method.

Chickpea-based pasta is generally a healthier alternative to refined flour pasta, as it retains much of the fiber and protein benefits. However, it's wise to check for added sugars or sodium on the label to ensure maximum health benefits.

While chickpea flour can be a nutritious, high-fiber substitute for other flours, it is always processed. Whole chickpeas offer the most intact fiber and nutrients. The overall impact depends on the total dietary context and how the flour is used in cooking.

Experts suggest that regularly incorporating legumes, including chickpeas, into your diet is beneficial. A recommended serving of legumes is around one and a half cups per week, but this can be adjusted based on individual dietary needs and health goals.

In addition to managing triglycerides, chickpeas help lower LDL ('bad') cholesterol, promote cardiovascular health through high fiber, potassium, and magnesium content, and aid in blood pressure regulation.