Is Chickpea High in Starch? Unpacking the Carbs in Garbanzo Beans

November 30, 2025 •

4 min read

Chickpea seeds can contain a total starch content of up to 50% of their dry weight, which often leads people to ask: is chickpea high in starch?. While the total carbohydrate count is significant, a large portion of this is not readily digestible.

Quick Summary

Chickpeas contain a high amount of total starch, but much of it is resistant starch, which isn't fully digested. This gives them a low glycemic index and provides steady, slow-releasing energy.

Key Points

High in Total Starch, Low Glycemic Index: While chickpeas have a high overall carbohydrate content, a significant portion is resistant starch, resulting in a low glycemic index.
Resistant Starch is Key: Resistant starch in chickpeas is not easily digested, acting similarly to fiber and promoting slower, more stable blood sugar levels.
Supports Digestive Health: The fermentable resistant starch in chickpeas acts as a prebiotic, feeding good gut bacteria and producing beneficial short-chain fatty acids.
Aids Blood Sugar Management: Due to their low GI, chickpeas are a beneficial food for controlling blood sugar and insulin levels, particularly for people with diabetes.
Provides Sustained Energy: The slow digestion of chickpeas' carbohydrates means they provide a steady supply of energy, helping you feel fuller for longer.
Cooking Influences Digestibility: The method of cooking, and even cooling, can affect the amount of resistant starch in chickpeas.

Understanding the Carbohydrate Profile of Chickpeas

While the total carbohydrate content in chickpeas is notably high, the story is more complex than a simple glance at the numbers would suggest. A large percentage of this carbohydrate is a type of dietary fiber known as resistant starch. This special form of starch is not fully broken down by your body's enzymes in the small intestine. Instead, it travels to the large intestine where it is fermented by gut bacteria, much like soluble fiber. This unique characteristic is what provides many of the health benefits associated with chickpeas.

Resistant Starch: The Game-Changer

Resistant starch (RS) in chickpeas plays a crucial role in how the body processes its carbohydrates. Unlike easily digestible starches found in foods like white bread or potatoes, RS has a significant impact on blood sugar levels and overall digestive health.

Slowed Digestion: The presence of RS and dietary fiber slows down the absorption of carbohydrates into the bloodstream. This prevents the rapid spikes in blood sugar that are common with high-glycemic foods.
Improved Insulin Sensitivity: The stable blood sugar response supported by chickpeas is beneficial for individuals with diabetes or those at risk. It helps improve the body's sensitivity to insulin over time, aiding in blood sugar management.
Gut Health: As resistant starch ferments in the colon, it feeds beneficial gut bacteria, acting as a prebiotic. This process produces short-chain fatty acids (SCFAs), such as butyrate, which are essential for maintaining the health of the intestinal lining and may offer protection against colon cancer.

Comparison: Chickpeas vs. Common Starches

To better understand how chickpeas differ from other common sources of carbohydrates, let's compare their nutritional and glycemic profiles. The glycemic index (GI) measures how quickly a food raises blood sugar levels. A low GI indicates a slower, more gradual release of glucose.


Food Item	Total Carbs (per 100g cooked)	Glycemic Index (GI)	Primary Carb Type	Fiber Content (per 100g)
Chickpeas	~27g	10–35 (low)	Resistant Starch & Fiber	~7.6g
White Rice	~28g	73 (high)	Easily Digestible Starch	~0.4g
Russet Potato	~21g	85 (high)	Easily Digestible Starch	~2.2g

Note: Glycemic Index values can vary based on preparation and cultivar. The values shown are representative examples.

As the table clearly shows, despite having a comparable total carbohydrate count to white rice, the quality and type of carbohydrates in chickpeas make a dramatic difference. The high fiber and resistant starch content give chickpeas a very low GI, fundamentally changing how your body utilizes their energy.

The Low Glycemic Impact Explained

One of the most important takeaways is that high total starch does not automatically translate to a high glycemic impact. Chickpeas are a perfect example of this. Their low GI is due to the combination of high fiber, high protein, and a unique starch structure that is not easily broken down. This slow, deliberate digestion and absorption process makes chickpeas an excellent food choice for sustained energy and blood sugar control, rather than contributing to the rapid blood sugar spikes associated with refined grains and other high-starch foods.

Cooking Methods and Starch Digestibility

For those looking to control starch intake, it is also worth noting how preparation methods can influence the digestibility of chickpeas. Cooking dry chickpeas from scratch involves soaking and boiling, which can alter the starch structure. Some studies suggest that the proportion of resistant starch can change with different cooking methods, and that simply cooling cooked chickpeas can also increase the RS content through a process called retrogradation. Therefore, incorporating cooled, cooked chickpeas into salads can be a way to maximize their resistant starch benefits.

Conclusion: The Final Verdict on Chickpea Starch

So, is chickpea high in starch? The answer is both yes and no. They contain a significant amount of total starch, but it's a type that behaves more like dietary fiber, offering substantial health benefits rather than a typical starchy food's pitfalls. The high content of resistant starch and dietary fiber, combined with protein, results in a low glycemic index and a slow, steady release of energy. This makes chickpeas an excellent, nutrient-dense carbohydrate source for managing blood sugar, promoting digestive health, and aiding in weight management. They should not be considered in the same category as other high-starch foods that lack their rich fiber and protein content. For a deeper understanding of the health benefits of chickpeas, including their role in blood sugar control, visit Healthline's article on chickpeas.

Note: If you're managing a condition like diabetes, it's always best to consult with a healthcare professional or registered dietitian for personalized advice regarding your diet.

Frequently Asked Questions

Chickpea starch, particularly its resistant starch component, is considered very good for you. It promotes healthy digestion, helps manage blood sugar levels, and is linked to a reduced risk of certain chronic diseases.

Yes, chickpeas are relatively high in total carbohydrates, with the majority coming from starch and dietary fiber. However, their low glycemic index means these carbs are digested slowly and don't cause rapid blood sugar spikes.

The glycemic index (GI) of chickpeas is low, typically falling in the 10 to 35 range, depending on preparation. This is significantly lower than many other starchy foods like potatoes or white rice.

Yes, processing can affect the glycemic index. While both are low-GI foods, canned chickpeas generally have a slightly higher GI than dried, cooked chickpeas. However, both are considered a healthier option compared to many other starches.

For some low-starch diets, chickpeas may be suitable in moderation. While they contain significant total starch, the high resistant starch and fiber content set them apart from high-glycemic starches. It is important to consider individual dietary goals and medical advice.

The gas-producing effect of chickpeas is largely due to oligosaccharides, not the resistant starch. Soaking and thoroughly cooking dried chickpeas can help reduce these compounds and minimize digestive discomfort.

Chickpeas have a low glycemic index and are rich in fiber and protein, which helps prevent blood sugar levels from rising too quickly after eating. This makes them a recommended food for managing diabetes and promoting stable blood sugar levels.