Chickpeas, also known as garbanzo beans, do not contain the hormones naturally produced by the human body. The concern that chickpeas are high in “estrogen” stems from the presence of natural plant compounds called phytoestrogens. These compounds are a normal part of a plant-based diet, and they are not chemically identical to human estrogen.
Defining Phytoestrogens in Chickpeas
Phytoestrogens are compounds derived from plants that possess a chemical structure similar enough to the body’s natural estrogen to potentially interact with human hormone receptors. The prefix “phyto” denotes their origin in plants, where they are produced as part of defense mechanisms and normal growth processes.
Chickpeas, as a legume, contain primarily two classes of these compounds: isoflavones and coumestans. The main isoflavones are genistein and biochanin A. These non-steroidal compounds can mimic some hormonal activity, though they are not hormones themselves.
The concentration of these compounds varies based on the chickpea variety and preparation method. For instance, sprouting chickpeas can significantly increase their isoflavone content. However, in their typical dried or canned form, they are a source of these compounds alongside many other plant foods.
How Phytoestrogens Act in the Body
The activity of phytoestrogens occurs through their interaction with estrogen receptors (ERs) located in various tissues. These receptors are the docking sites for the body’s natural estrogen, 17-beta estradiol. Phytoestrogens bind to these same receptors, specifically estrogen receptor alpha (ER-alpha) and estrogen receptor beta (ER-beta).
The binding affinity of plant-derived phytoestrogens is significantly weaker than that of endogenous human estrogen. Phytoestrogens often show a preference for binding to the ER-beta receptor over the ER-alpha receptor. This differential binding is important because the two receptor subtypes are distributed differently and mediate distinct biological effects.
This mechanism often results in phytoestrogens acting as Selective Estrogen Receptor Modulators (SERMs). Depending on the specific tissue and existing hormone levels, a phytoestrogen can act as a weak agonist (producing a mild estrogen-like effect) or as an antagonist (blocking the effects of stronger human estrogen). Their effect is not a simple “increase” in estrogen activity but a complex, modulated response.
Contextualizing Phytoestrogen Levels
The question of whether chickpeas are high in these compounds is relative to other common dietary sources. Compared to the most recognized phytoestrogen-rich foods, chickpeas are generally considered a low-to-moderate source. A 100-gram serving of chickpeas contains only a fraction of the isoflavones found in soybeans.
Specific measurements show that 100 grams of dried soybeans can contain over 170 milligrams of isoflavones, including high amounts of daidzein and genistein. In contrast, a similar serving size of chickpeas contains less than 2 milligrams of total isoflavones. This represents a concentration difference of more than 85 times between the two legumes.
Other foods like flaxseeds are even richer sources, containing high levels of lignans, a different class of phytoestrogens. A single serving of hummus, a chickpea-based food, contains only about 1 milligram of total phytoestrogens per 100 grams. This comparison places chickpeas far down the scale from foods typically associated with high phytoestrogen intake.
The practical consumption of chickpeas confirms their lower concentration. The total amount of phytoestrogens consumed from a standard serving is very small compared to the intake often studied in clinical trials. This low concentration means the biological impact on the average person is minor in the context of a varied diet.
Dietary Considerations
For the majority of the population, consuming chickpeas as a regular part of a balanced diet is not a hormonal concern. The small amount of phytoestrogens present is metabolized and excreted without causing significant changes to the endocrine system. The health benefits derived from the fiber, protein, and micronutrients in chickpeas far outweigh any perceived risk related to these compounds.
However, individuals with certain hormone-sensitive conditions, such as those with a history of estrogen receptor-positive breast cancer, may monitor their intake of all phytoestrogen-containing foods. Those undergoing hormone therapies should also discuss their dietary intake with a healthcare provider. For these individuals, the overall pattern of consumption matters more than any single food.
The consistent, high-volume consumption of highly concentrated phytoestrogen sources, such as supplements, typically warrants professional caution. Eating standard portions of chickpeas falls well below the threshold considered to be of hormonal consequence for most people.