Mia Patel
Lentil and chickpea chips are often marketed as healthier alternatives to potato chips. However, they may contain similar amounts of fat, saturated fat, and salt. Lentil chips, for example, can be higher in salt than potato chips. Chickpeas, beans, and lentils contain oligosaccharides (indigestible carbs) that can cause bloating and discomfort. Lentils, however, contain a smaller amount of oligosaccharides than beans and chickpeas. Soaking and discarding the soaking water can help remove some of these indigestible carbs. Therefore, lentil chips may be easier to digest than chickpea chips.
| Characteristics | Values |
|---|---|
| Nutritional value | Lentil chips are lower in fat, higher in folate, and contain more protein than chickpea chips. Chickpeas have an indigestible outer skin that can cause digestive issues. |
| Healthiness | Both lentil and chickpea chips can be high in salt, fat, and saturated fat. |
| Taste | Lentil chips have a nutty flavor and a crunchy texture. |
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What You'll Learn
Nutritional value of lentil chips vs chickpea chips
While lentil and chickpea chips are marketed as healthier alternatives to potato chips, they may not be nutritionally superior. Lentil chips, for instance, can be higher in salt. Eat Real Sea Salt Lentil Chips contain 2.4g of salt per 100g, whereas Walkers contain 1.3g.
Lentil and chickpea chips do, however, have more protein than potato chips. For instance, Woolworths BBQ Veggie Puffs, which are made from 68% peas, contain 20.2g of protein and 16.4g of fibre per 100g.
When it comes to the nutritional differences between lentils and chickpeas, lentils have fewer calories and carbohydrates, more fibre and protein, and greater amounts of iron, vitamin B6, and magnesium. Chickpeas, on the other hand, have more manganese, folate, and healthy unsaturated fats.
According to one source, the only advantage chickpea chips have over potato chips is their fibre content. Another source claims that chickpeas have more resistant starch, which is a unique type of prebiotic carbohydrate that resists digestion in the upper gastrointestinal tract and reaches the colon instead. This reduces the impact on blood sugar and allows the resistant starch to act as fuel for gut bacteria, supporting the microbiome and overall health.
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Indigestible outer skin of chickpeas
Chickpeas, also known as garbanzo beans, are a staple ingredient in many cuisines worldwide. They are a versatile and nutritious legume with a mildly nutty and earthy taste. However, there is an ongoing debate about whether their outer skins should be removed before consumption.
The outer skin or hull of the chickpea serves several purposes. It acts as a protective barrier for the cotyledon, shielding it from damage and regulating water absorption during cooking. The skin also contributes to the flavour and texture of the chickpea, adding a nutty flavour and firmer texture. Despite these benefits, some people choose to remove the skin before cooking as it can be tough and fibrous, affecting the overall texture of the dish.
The process of skinning chickpeas involves removing the outer hull, which can be time-consuming. It is typically done to improve the texture and appearance of the chickpeas, making them smoother and more palatable. Skinning chickpeas can also reduce cooking time and allow the chickpeas to absorb flavours and liquids more easily, resulting in a more tender and flavourful dish. Additionally, removing the outer skin can help with digestion as some people may experience discomfort or bloating after consuming chickpeas with the skin intact.
While skinning chickpeas can have certain advantages, it is not necessary for all recipes. The skin is rich in fibre, vitamins, and minerals, and removing it can reduce the nutritional value of the chickpeas. Some recipes, such as stews, curries, and roasted chickpea snacks, benefit from the texture and flavour that the intact skin provides.
In summary, the outer skin of chickpeas has both positive and negative attributes. Some people choose to remove it to improve texture, enhance flavour, and aid digestion, while others retain it for its nutritional benefits and the unique qualities it brings to certain dishes. Ultimately, the decision to skin or not to skin chickpeas depends on personal preference and the specific requirements of the dish being prepared.
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Oligosaccharides content in lentil and chickpea chips
Oligosaccharides are sugars that are abundant in nature. They are non-digestible by humans and animals and can cause flatulence and abdominal discomfort. Legumes, including chickpeas and lentils, often contain noticeable amounts of raffinose family oligosaccharides (RFOs). RFOs include sugars such as raffinose, stachyose, ciceritol, and verbascose.
Chickpeas have been found to contain RFOs, with the total oligosaccharide content of raw chickpeas being 144.9 mg/g. The oligosaccharides in chickpeas are mainly composed of raffinose, ciceritol, and stachyose. The Kabuli-type chickpeas exhibited higher sucrose and total sugar contents, while the desi-type chickpeas showed higher RFOs and ciceritol contents in seeds.
Lentils also contain RFOs, with the total oligosaccharide content being reduced by soaking in water or through other methods such as ultrasound and high hydrostatic pressure (HHP). The RFOs in lentils are composed of raffinose, ciceritol, stachyose, and verbascose, with verbascose being a minor oligosaccharide. Soaking lentils in water for 12 hours can reduce the oligosaccharide content by 22.9-50.1%.
In summary, both chickpea and lentil chips will contain oligosaccharides, which can cause digestive issues for some people. The oligosaccharide content of chickpeas is generally higher than that of lentils, especially when considering the common methods of preparation and processing that reduce the oligosaccharide content in lentils. Therefore, lentil chips may be easier to digest than chickpea chips due to their potentially lower oligosaccharide content.
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Salt and fat content in lentil and chickpea chips
Salt and fat content are important considerations when choosing a snack, especially for those with dietary restrictions or health goals. Let's explore the salt and fat content in lentil and chickpea chips to help you make an informed choice.
Salt Content in Lentil Chips:
Lentil chips can be a good option for those conscious of their salt intake. While some brands offer lightly salted lentil chips, others provide an unsalted variety, allowing you to control the amount of salt added. The sodium content in lentil chips varies depending on the brand. For example, Sea Salt Lentil Chips have 140mg of sodium per serving, contributing to 6% of your daily value. In contrast, Eat Real Sea Salt Lentil Chips are considered high in salt, with a value of 62.1g per 100g, higher than the standard threshold of 1.5g per 100g.
Fat Content in Lentil Chips:
Lentil chips are often marketed as a healthier alternative to regular potato chips in terms of fat content. Many brands claim that their lentil chips have 40% less fat than standard crisps or chips. For instance, Sea Salt Lentil Chips have 3.5g of total fat per serving, which equates to 4% of your daily value. This reduced fat content makes lentil chips a popular choice for those seeking a lighter, healthier snack option without compromising on taste.
Salt Content in Chickpea Chips:
Chickpea chips also offer a healthy snacking option with a focus on natural ingredients. Himalayan Salt Chickpea Chips, for example, contain 190mg of sodium per serving, contributing to 8% of your daily value. This salt content is slightly higher than that of the lentil chips mentioned earlier but still within a reasonable range for a salted snack product.
Fat Content in Chickpea Chips:
Chickpea chips are often highlighted as a healthy alternative to regular chips due to their plant-based protein and fiber content. Himalayan Salt Chickpea Chips, for instance, have 3g of total fat per serving, which equates to 4% of your daily value. This fat content is comparable to that of lentil chips, making chickpea chips a nutritious and satisfying snack option. Additionally, chickpea chips are often free from saturated fat, preservatives, and other artificial additives, making them a wholesome choice.
In summary, both lentil and chickpea chips offer a healthier alternative to traditional potato chips in terms of salt and fat content. While lentil chips may have a slight edge in terms of reduced fat content, chickpea chips provide a good source of fiber and protein. Ultimately, the decision between lentil and chickpea chips depends on your specific dietary preferences and requirements.
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Homemade vs store-bought lentil and chickpea chips
While lentil and chickpea chips are marketed as healthier alternatives to regular potato chips, there is much debate about whether they are truly healthier. Some argue that the starch and vegetable oil content in lentil and chickpea chips are not much better than that of potato chips. In addition, the heavy processing that lentil and chickpea chips undergo may diminish their nutritional value.
Homemade lentil chips are made with only five ingredients and are a healthier alternative to deep-fried potato chips. They are packed with protein, gluten-free, vegan, and grain-free. To make them, lentils are soaked in water for at least three hours or overnight before being blended with water, salt, and seasonings. The blended mixture is then spread onto a lined baking tray and baked for 30 minutes. After baking, the lentil flatbread is cut into chip-shaped triangles and baked again until crispy.
On the other hand, store-bought lentil chips may contain additional ingredients, such as starches and oils, that can add unnecessary calories and further reduce their nutritional value.
Similarly, homemade chickpea chips are a healthier alternative to potato chips, as they are vegan, grain-free, and oil-free. They are made with simple ingredients, primarily raw chickpeas, and are baked instead of fried, resulting in a light and crispy texture. To make them, dry chickpeas are soaked for 8-12 hours, drained, rinsed, and then blended with water and salt. The blended mixture is then baked and cut into chip shapes.
Store-bought chickpea chips, on the other hand, often contain many ingredients, including additives for flavor and texture enhancement. While these additives may improve the taste and mouthfeel of the chips, they can also reduce their nutritional value.
In conclusion, while lentil and chickpea chips may be marketed as healthier alternatives, the true benefits may lie in homemade versions that use simple, wholesome ingredients and minimal processing. Store-bought options often contain additional ingredients that can detract from their nutritional value, reinforcing the idea that a thoughtful diet focusing on whole foods is generally the healthiest option.
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Frequently asked questions
Lentil chips are lower in fat, higher in folate, and contain more minerals than chickpea chips. However, both types of chips contain added salt and fat, similar to potato chips.
Both chickpeas and lentils contain oligosaccharides (indigestible carbs) that can cause bloating and discomfort. However, lentils contain a smaller amount of oligosaccharides than chickpeas, making them easier to digest.
Yes, red lentils, yellow split peas, and mung beans are easier to digest than chickpeas.
Lentil chips can be a healthier alternative to potato chips as they are a good source of protein and fibre. However, they can be high in salt, similar to other types of chips.
Baked and flavoured corn, pea, and bean products can be a healthier alternative to lentil chips as they contain vegetables, lentils, and pulses, which are good sources of fibre and protein. Unsalted nuts are also a nutritious snack option, providing protein, fibre, vitamins, and minerals.
