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Ingredients: roasted chickpeas, expeller-pressed safflower oil, dextrose, sea salt, tapioca starch, yeast extract, ancho chili pepper, alpha-tocopherol, arabic gum, citric acid, paprika extractives*
Roasted Chickpeas
Purpose
Roasted chickpeas are the main ingredient. The chickpeas are roasted to give a crunchy texture.
Health Benefits
Chickpeas have a significant amount of fiber and protein, which helps with slowing down digestion to ensure nutrient absorption. Fiber, specifically ‘soluble fiber’, helps promote the amount of healthy bacteria in the large intestine (1). In return, this reduces overeating and helps improve digestion and bowel function (1). The ingredient also includes fatty acids, which has potential to reduce chances of colon inflammation and cancer (1). Saponins, also found in chickpeas, have been linked to the inhibition of tumour growths, which reduces the risk of breast and lung cancers (1).
Potential Health Risks
Uncooked chickpeas contain lectin, a protein commonly found in raw legumes and beans (2). They can withstand acidic environments, making it difficult for the gut to digest; it can also inhibit absorption of minerals in legumes (2).
Recommendation
One serving (130 grams) of chickpeas a day can help lower LDL cholesterol, which can aid in reducing risk of cardiovascular disease (3).
Expeller-Pressed Safflower Oil
Purpose
Expeller-pressed safflower oil is used to fry and sauté the chickpeas. Safflower oil is used because of its high heat tolerance, providing a safe chickpea roasting method (4).
Health Benefits
Expeller-pressing is a process used to physically extract oil from safflower seeds (unlike solvent expelled, which uses chemicals to extract the oil) (4). Safflower oil does not contain trans fats, but usually has high levels of monounsaturated fats, of which help lower LDL cholesterol and aid with maintenance and development of our cells (4, 5, 6). Overall, these benefits help in reducing chances of plaque-clogged arteries (6).
Potential Health Risks
Safflower oil is not recommended for those with allergies to marigolds and related plants (those that fall under the Asteraceae or Compositae family) (6). It might also slow blood clotting, so it should not be consumed if the individual has a surgery scheduled, as well as if they may have clotting disorders and similar bleeding problems (6).
Recommendation
It is recommended that adults consume 2 - 3 tbsp of unsaturated fat (like safflower oil) per day, and avoid saturated and trans fats.(5). However, considering that the oil is usually consumed in small amounts incorporated into dishes or other ingredients, it would be useful to keep that in mind if one wishes to calculate their daily oil intake (5).
Dextrose
Purpose
Dextrose is a simple sugar found in plants, like corn, to sweeten the product (7). Dextrose may be used to extend the shelf life of the product (8).
Health Benefits
The brain functions primarily off of energy produced by dextrose (8). Dextrose works by spiking levels of insulin, a pancreatic hormone that converts sugar into energy (9, 10). The spike in insulin can be advantageous for athletes as this ultimately helps with energy loss replacement and post-workout recovery (11). Insulin regulates blood sugar levels, and excess sugar is stored in the liver until sugar levels decrease (10).
Potential Health Risks
Excess sugar could lead to eventual weight gain, heart disease, acne, low energy, and diabetes (7). A habit of consuming foods high in carbohydrates and dextrose can lead to weight gain if this excess energy is not burned through physical activity (7). Heart disease is also a risk here with obesity, as arteries can clog with plaque, stunting proper blood flow to the heart (12). In the case of insulin resistance, cells would not be able to gain energy from dextrose, resulting in fatigue (13). Furthermore, when blood sugar rises, sebum, an oily substance in the skin, increases and causes acne and clogged pores (14).
Recommendation
People looking to build muscle mass are encouraged to consume about one gram dextrose per kilogram of body weight combined with at least 25 grams of whey protein post-workout in balance with other whole foods. (9). For weight loss, consider avoiding dextrose (9).
Sea Salt
Purpose
Sea salt is added for flavor.
Health Benefits
Sea salt helps regulate blood pressure and fluid balance in the body (15). It contains minerals such as calcium, iron, and potassium (15). Calcium regulates heart beats and other muscular contractions, strengthens teeth and bones, and ensures blood clots correctly (16). Iron helps make hormones in the body, as well as hemoglobin, a protein in red blood cells that carries the oxygen of the lungs to the body, and myoglobin, the protein that carries lung’s oxygen to the muscles (17). Potassium that regulates the heartbeat (18). This type of salt is also beneficial for the skin because it has anti-inflammatory properties that can help prevent acne, eczema, psoriasis, and aging (19).
Potential Health Risks
Overconsumption can lead to symptoms, such as lethargy and dehydration, as well as complications like high blood pressure (15). It can result in hypernatremia, an imbalance of sodium and water in the body (15). Since sea salt contains calcium, a high intake can also lead to the formation of kidney stones (20).
Recommendation
Healthy adults should limit their intake of sodium to 2.4 grams (around one teaspoon or six grams of salt) per day (21). Per 28 grams of chickpeas, there is 95 mg of sodium which is 4% of the daily limit.
Tapioca Starch
Purpose
Tapioca starch is a gluten-free flour that provides a crisp texture to the product (22, 23).
Health Benefits
Tapioca itself is low in salt, and is a good source of “resistant starch” which consists of starch molecules that aid in the regulation of microorganisms found in the gut (22, 24). Just one serving of this starch contains 20 micrograms of calcium and 1.6 micrograms of iron (25). These minerals benefit the body by providing a strong foundation for teeth and bones, and ensuring blood clotting when necessary, as well as helping red blood cells carry oxygen (16, 17). It is easy to digest, and therefore recommended to those with conditions that cause the digestive system to flare up (22, 25). For those with celiac disease, mild gluten sensitivity, or nut allergies, tapioca is a practical source of nutrients and calories (22).
Potential Health Risks
Tapioca starch is high in carbohydrates, causing it to quickly raise blood sugar (26). Products with a high glycemic index cause a rapid spike in blood glucose and insulin, which can be fatal for people with underlying conditions like diabetes (25). For those trying to lose weight, tapioca is not recommended due to its high calorie count (24).
Recommendation
Due to its high glycemic index, carbohydrate intake, and calorie level, it is not recommended to consume tapioca or tapioca starch regularly, especially at high quantities. It is important to remember to consume tapioca starch and its products in moderation (25).
Yeast Extract
Purpose
Yeast extract is included in this product for additional savory flavor (27). It also brings out the flavors of the chickpeas, sea salt, dextrose, and spices.
Health Benefits
The extract contains B vitamins, amino acids, peptides, and other trace elements (28). Yeast enhances the salty flavor of the product, as well as other flavors used in snacks, which helps reduce up to 30% of salt needed without making a flavor difference (29).
Potential Health Risks
Consuming yeast extract is not a problem for most people; however, people with high blood pressure or kidney issues should be aware of its sodium content (27). Yeast extract contains glutamates, and is therefore not recommended for those who are sensitive to it; it is also discouraged to consume too many foods with glutamates as you can develop sensitivity overtime (30).
Recommendation
Since the extract has an intense taste and aroma on its own, it is usually used in small amounts (28, 29). It is recommended to treat the extract similar to that of a spice (adds flavor) rather than MSG or salt (enhances flavors already present) (27).
Ancho Chili Pepper
Purpose
Ancho chili pepper is made from drying ripened poblano peppers, and adds a mild spice and sweetness to the product (31, 32).
Health Benefits
Ancho chili is packed with antioxidants, substances that protect cells against unwanted materials that form when the body breaks down food (31, 33). The pepper specifically is a good source of vitamins A and C, both of which work as antioxidants (31). Ancho chilies are also a richer source in vitamins A and B2 in comparison to poblanos (31). As with all spicy peppers, the dried chili includes capsaicin, which can help alleviate pain and inflammation (34).
Potential Health Risks
While capsaicin in ancho chilies do provide health benefits, it also brings in risks, especially for those more sensitive towards spice (34). The sensation from capsaicin can cause irritation on the protective lining of the stomach, causing acid refluxes or heartburns (34). Irritation can also lead to erosion of the lining, potentially forming raw and painful openings known as ulcers (35). Exposure to peppers followed by touching the skin can also cause skin irritation, specifically with delicate areas like the lips (35).
Recommendation
The amount of ancho chilies depends one one’s spice tolerance. Though, even if tolerance is high, it is important to eat in moderation to reduce the potential of health risks.
Alpha-Tocopherol
Purpose
Alpha-tocopherol is often used to extend product shelf-life (36). It is also the only type from the vitamin E group that is suitable for human consumption (36).
Health Benefits
Vitamin E is known for its antioxidant properties, enhancing immune functions (36). It also helps with inhibiting platelet aggregation, which helps reduce chances of blood clot formation (36). There are studies that suggest vitamin E aids with taking care of stomach ulcers; however, it is observed that dosage quantity does not necessarily equate to effectiveness (37).
Potential Health Risks
The amount of alpha-tocopherol in chickpeas should cause no potential health risks. Knowing its ability to inhibit blood clotting, high doses of vitamin E supplements can lead to hemorrhage (36). Because of this, those with bleeding disorders are also discouraged from taking such supplements (38). The vitamin can be unsafe if more than 1000 mg is taken daily (38). As it is an antioxidant, it is not recommended to use it if the individual is taking cancer chemotherapy or radiotherapy (36). Although alpha-tocopherol is expected to help prevent cancer theoretically, there is not enough data to back up this claim; instead, there is a chance that high doses can lead to a high risk of prostate cancer (36, 38).
Recommendation
If an individual were to look for the recommended dosage as supplements, the general recommendation would be 15 mg for men and women (36). Recommended dosages for children vary depending on age: teenagers 14 and older may take the same quantity as an adult, but children between the ages of 9-13 may have to take 11 mg instead (36).
Arabic Gum
Purpose
Arabic gum is a fiber used to help sustain the quality of various products, such as sweet chili crunchy chickpeas (39).
Health Benefits
Arabic gum can help lower cholesterol levels, regulate blood-glucose, and treat irritable bowel syndrome (40). It is also said to be helpful with keeping an individual full for longer and lessen inflammation in the gut (40). Furthermore, animal-based research suggests that arabic gum can help against acetaminophen, a drug that can cause liver damage (40).
Potential Health Risks
For some, arabic gum may cause morning nausea, mild diarrhea, indigestion, bloating, and gas (39). Nevertheless, arabic gum is only harmful when consumed in large quantities (39). In a light snack like crunchy chickpeas, overconsumption is not an issue.
Recommendation
Limiting the intake of arabic gum to a maximum of 30 grams per day will eliminate the risk of side effects (39). Most recipes call for one to ten grams of Arabic gum at the maximum, so it is possible to follow the daily allowance (39).
Citric Acid
Purpose
Citric acid has a sour taste, which is helpful for balancing the sweet and spicy flavors found in sweet chili crunchy chickpeas (41). It also acts as a preservative and pH buffer (41).
Health Benefits
Citric acid is important when it comes to energy metabolism (42). Humans usually get their energy from a process called the citric acid (Krebs) cycle, a series of chemical reactions, and the body is able to transform molecules derived from food, such as carbohydrates, into energy (42, 43). Citric acid also improves the ability of the body to absorb minerals (42). When the ingredient is specifically in the form of potassium citrate, studies show it has the ability to inhibit the formation of new kidney stones and break down stones that have already been formed (42).
Potential Health Risks
There have been a few people reported to have reacted negatively to manufactured citric acid, experiencing issues such as joint pain, swelling, and shortness of breath (42). It has not been confirmed to be caused by the ingredient itself as there are scientists that suggest it could be caused by the mold used in the manufacturing process, so further research regarding its use in food and beverages is needed (42).
Recommendation
While there is no specified amount when it comes to food intake (the amount edible per day depends on how it balances with other dietary factors), unbalanced and excessive amounts of artificial citric acid may cause the dissolving of your tooth enamel (44, 45).
Paprika Extract
Purpose
Paprika extractives (E160c), derived from a varying combination of dried capsicum pods, are mainly used to add color, although some varieties may also be used for flavor (46).
Health Benefits
Unlike paprika itself, paprika extractives have not been studied enough to determine potential health benefits. Although it does contain capsanthin, its presence is not significant enough to observe any active benefits on the body; the case is similar with capsaicin (47). However, studies submitted to the European Food Safety Authority (EFSA) panel during a re-evaluation of this ingredient led to the conclusion that there is no evidence that it could cause genetic mutations (47).
Potential Health Risks
Thus far, there are no health risks that have been caused by paprika extract (47, 48).
Recommendation
There is no specific recommendation for paprika extracts, especially since its carotenoid content can vary by brand (47). EFSA’s re-evaluation on the ingredient concluded with establishing the acceptable daily intake (ADI) as 1.7 mg carotenoids/kg body weight per day for paprika extract (47)
Overview: High in Sodium, limit if needed
Due to the fact that these crunchy chickpeas are high in sodium, consuming the serving size (⅓ cup per day) is in the normal range for most people as long as other high-sodium snacks are not also consumed. However, those with certain conditions, such as heart disease, kidney disease, high blood sugar, should be aware of the sodium present in this snack.
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Credits:
Researcher: Ria Syal
Reviewed by: Karen Giesbrecht (Registered Dietitian)
Editor: Tanya , Kaitlin, and Ethan Ma
Graphics: Tiffany Z
Last updated on March 22nd, 2022, 8:37 PM PST/PDT
*Disclaimer: Ingredients may vary from company to company and product to product. The information included is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, please consult a registered dietitian for nutrition recommendations that are customized for you.
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