The 95-cent pantry staple that could be a secret weapon for your heart, gut and healthy ageing

It’s cheap, filling and probably hiding at the back of your pantry – but a humble tin of chickpeas could be one of the smartest additions to your diet as you get older.

When was the last time you gave a tin of chickpeas a second thought?

They might not have the glamour of salmon, blueberries or extra-virgin olive oil, but these humble little legumes are having something of a health moment.

And there’s another reason to take notice: they’re remarkably cheap.

At Coles, a 420g tin of Coles Simply Chick Peas is currently selling for just 95 cents – meaning you can add a nutritious, versatile source of plant protein and fibre to a meal for less than a dollar.

That’s particularly appealing at a time when many older Australians are looking for ways to eat well without sending the grocery bill soaring.

So what makes chickpeas so good for you?

Chickpeas are a type of pulse – the same family that includes lentils, kidney beans, cannellini beans and other dried peas and beans.

They are naturally rich in fibre and plant protein, while also providing nutrients including iron, magnesium, zinc and B vitamins.

And as we get older, protein and fibre become particularly important parts of a healthy diet.

Protein helps maintain muscle and supports bone health, while fibre is important for a healthy digestive system and can help keep you feeling fuller for longer.

Australia’s dietary guidelines specifically include legumes and beans among the foods we should eat as part of a healthy, varied diet.

There’s encouraging news about cholesterol, too

A recent study has given chickpea fans another reason to reach for the can opener.

Researchers at the Illinois Institute of Technology studied 72 people with pre-diabetes over 12 weeks. Those eating a daily serving of chickpeas – about 160g cooked – experienced improvements in their cholesterol levels.

That doesn’t mean a tin of chickpeas is a treatment for high cholesterol, or that eating chickpeas alone will prevent heart disease.

But it adds to the growing evidence that pulses can be a valuable part of a heart-friendly eating pattern.

And chickpeas aren’t alone.

Research has also found potential benefits from other pulses, including black beans, while experts point to diets containing legumes as being associated with a lower risk of conditions including heart disease and type 2 diabetes.

What about your brain and bones?

Chickpeas also provide zinc, which plays a role in normal brain function, as well as protein and minerals important for maintaining the body as we age.

They contain antioxidants including polyphenols, while their vitamin B6 content is involved in a range of bodily functions.

None of this makes chickpeas a miracle food – and no single food can provide everything your body needs.

But that’s really the point.

They’re an inexpensive way of adding another nutritious food to a varied diet.

And you don’t have to eat hummus every day

Perhaps the best thing about chickpeas is how easy they are to use.

Drain and rinse a tin and toss them through a salad.

Add them to a vegetable soup or casserole to make it more filling.

Throw them into a curry.

Mash them with lemon juice and olive oil for a quick spread.

Roast them in the oven with a little olive oil and your favourite spices for a crunchy snack.

Or add them to a pasta sauce for extra protein and fibre.

And if you’re trying to stretch the grocery budget, they can help turn a relatively small amount of meat into a much more substantial meal.

One small change worth making

There’s no need to suddenly start eating chickpeas by the cupful.

Simply replacing some of the meat in a meal with beans or chickpeas, adding a few spoonfuls to a salad or stirring them into a soup is an easy way to increase the amount of legumes in your diet.

And at 95 cents a tin, it’s difficult to argue that eating well has to be expensive.

The humble chickpea may not be the most exciting item in your shopping trolley.

But when it comes to healthy ageing, fibre, plant protein and value for money, this little pantry staple deserves a much bigger role.

TRY THESE: 4 easy Chickpea recipes that are cheap, versatile and surprisingly delicious