How Unhealthy Are Canned Chickpeas? What You Need to Know

A single cup of regular canned chickpeas can contain over 1,000 mg of sodium, raising valid concerns about their healthfulness. This stark statistic prompts the critical question: how unhealthy are canned chickpeas, especially when compared to their dried counterparts, and are the associated risks worth the convenience?

Quick Summary

This guide examines the primary drawbacks of canned chickpeas, focusing on high sodium content and possible BPA exposure. It provides actionable strategies to mitigate these risks while highlighting the undeniable nutritional benefits of incorporating this versatile legume into your diet.

Key Points

• High Sodium Content: Canned chickpeas are typically high in sodium, added as a preservative, which can contribute to high blood pressure if consumed excessively.

• Rinse to Reduce Sodium: Draining and rinsing canned chickpeas can reduce their sodium content by 20% to 26%.

• BPA Exposure Risk: Some cans contain linings with BPA, a chemical with potential endocrine-disrupting effects, though many manufacturers now offer BPA-free options.

• Significant Nutritional Value: Despite the canning process, chickpeas retain their high levels of fiber, protein, and other nutrients, which benefit digestion, heart health, and blood sugar control.

• Convenience vs. Control: Canned chickpeas are convenient, while dried chickpeas offer superior cost and ingredient control, eliminating sodium and BPA risks entirely.

• Read Labels and Prepare Wisely: Look for 'no salt added' and 'BPA-free' labels to minimize risks. Rinsing is a simple and effective step for healthier consumption.

• Versatile and Nutritious: When prepared properly, canned chickpeas are a healthy, quick, and easy source of plant-based protein and fiber, suitable for a variety of dishes.

Canned Chickpeas: The Primary Health Concerns

While canned chickpeas offer unmatched convenience, two main health concerns are often cited: the high sodium content and the potential for chemical contamination from can linings, particularly Bisphenol A (BPA). Understanding these issues is the first step toward making a healthier choice.

The Sodium Issue

High sodium is the most significant and consistent drawback of canned chickpeas. Sodium is added during the canning process to act as a preservative and enhance flavor.

• Risk of High Blood Pressure: The American Heart Association recommends a daily sodium intake of no more than 2,300 mg for most adults. A single can of chickpeas can contribute a significant portion, or even surpass, this limit if not rinsed. Consuming too much sodium can increase your risk of high blood pressure, a major factor for heart disease and stroke.
• Solutions for Reduction: The good news is that reducing the sodium in canned chickpeas is incredibly simple and effective. A study found that draining and rinsing canned beans can reduce the sodium content by 20% to 26%. For even greater control, opt for “no salt added” varieties.

The BPA Problem

Bisphenol A (BPA) is a chemical historically used to create the epoxy resins that line the inside of some metal cans to prevent corrosion.

• Endocrine Disruption: Some studies suggest that BPA can leach from the lining into food, with potential negative health effects, including acting as an endocrine disruptor. There are also potential links to increased blood pressure and other health issues.
• Current Status: Due to consumer concern, many manufacturers have moved away from BPA-based linings. However, it is still advisable to look for products clearly labeled “BPA-free” if you are concerned, and some recent studies have still detected BPA in some canned goods, even post-regulation.

Comparison: Canned vs. Dried Chickpeas

Making a quick decision often comes down to weighing convenience against control. Here is a comparison to help you decide which option is best for your diet.

Feature	Canned Chickpeas (Regular)	Canned Chickpeas (No Salt Added)	Dried Chickpeas
Convenience	Excellent (ready to eat after rinsing)	Excellent (ready to eat after rinsing)	Low (requires soaking and cooking)
Sodium Content	High (over 1,000 mg per can before rinsing)	Very Low (significantly less sodium)	Very Low (trace amounts)
Cost	More expensive per serving	Typically more expensive than regular	Very economical
Texture	Softer, can be mushy	Softer, can be mushy	Firmer, better for roasting or crisping
Nutritional Profile	Comparable nutrients, but high sodium	Excellent nutrients, low sodium	Excellent nutrients, low sodium
BPA Risk	Possible, unless labeled 'BPA-free'	Less likely with 'BPA-free' cans	None

The Unquestionable Health Benefits of Chickpeas

Despite the canning process's potential downsides, the underlying health benefits of the chickpea itself remain potent and available in both canned and dried versions, especially if proper rinsing is performed.

• Rich in Fiber: Chickpeas are an excellent source of dietary fiber, which aids digestion, promotes gut health, and can help with weight management by increasing feelings of fullness.
• Plant-Based Protein: Providing a significant amount of plant-based protein, chickpeas are a valuable component for vegetarian and vegan diets. When combined with whole grains, they form a complete protein source.
• Blood Sugar Control: Their low glycemic index and slow-digesting starch help to regulate blood sugar levels, which is beneficial for managing and preventing diabetes.
• Heart Health: The soluble fiber in chickpeas has been shown to help lower LDL (“bad”) cholesterol, reducing the risk of heart disease.

How to Make Canned Chickpeas Healthier

Making canned chickpeas a healthier part of your diet is a straightforward process.

1. Drain and Rinse Thoroughly: Place the chickpeas in a colander and rinse them under running water for at least a minute to wash away excess sodium and some of the slimy aquafaba.
2. Choose 'No Salt Added' Varieties: For a hassle-free, low-sodium option, simply buy cans with no added salt. These are becoming widely available.
3. Make Your Own: For complete control over ingredients and texture, cooking chickpeas from dried is the best option. While it takes more time, it is more cost-effective and completely avoids the issues of canned foods.
4. Use Flavorful Seasonings: Instead of relying on salt, add flavor with spices, herbs, and citrus. Sautéing rinsed chickpeas with olive oil, garlic, cumin, and lemon juice can create a delicious and healthy addition to any meal.

Conclusion

Ultimately, the question of "how unhealthy are canned chickpeas?" depends on your choices. While potential risks like high sodium and BPA exposure exist, they can be significantly mitigated or eliminated through careful selection and preparation. By draining, rinsing, or choosing low-sodium and BPA-free options, you can enjoy all the convenience and nutritional benefits of canned chickpeas without the major drawbacks. As a versatile and nutrient-dense legume, chickpeas deserve a place in a balanced diet, whether you prefer the ease of a can or the control of cooking from scratch. For more detailed information on Bisphenol A and its potential health impacts, read up from authoritative health sources such as the Mayo Clinic on BPA.

Frequently Asked Questions

Are canned chickpeas healthy to eat?

Yes, canned chickpeas are generally healthy to eat, provided you take steps to address the two main drawbacks: high sodium content and potential BPA exposure. The legume itself is highly nutritious, packed with fiber and protein.

How do I reduce the sodium in canned chickpeas?

The simplest and most effective method is to drain the liquid from the can and rinse the chickpeas thoroughly under running water for at least one minute. This process can significantly reduce the sodium by over 20%.

What is BPA and why is it a concern with canned goods?

BPA (Bisphenol A) is a chemical formerly used in the epoxy resin lining of some cans. It is considered an endocrine disruptor, and some research links exposure to potential negative health effects. Many manufacturers have phased out its use.

Are canned chickpeas BPA-free?

Many brands now offer BPA-free can linings and will state this on their packaging. However, not all cans are BPA-free, so it's best to check the label if this is a concern for you.

Are dried chickpeas healthier than canned chickpeas?

Dried chickpeas are technically healthier because they are free of added sodium and can linings. They are more economical and offer better texture, but they require more preparation time involving soaking and cooking.

Do canned chickpeas lose nutrients during processing?

While some minor nutrient loss can occur during canning, studies show that canned chickpeas retain a nutritional profile very similar to dried ones, with the main difference being the added salt.

Can you eat canned chickpeas directly from the can without rinsing?

While canned chickpeas are pre-cooked and safe to eat directly from the can, it is highly recommended to drain and rinse them to remove excess sodium and improve their taste and texture.