Consuming a Daily Serving of Beans May Decrease Cholesterol Levels, Enhancing Heart Health
Legumes like chickpeas and black beans may offer significant health benefits to individuals with prediabetes. Scientists recently discovered measurable improvements in inflammation and cholesterol levels among participants who consumed these legumes daily. In a recent study presented at NUTRITION 2025, researchers explored the impact of black beans and chickpeas on biomarkers of health after six and 12 weeks.
Prediabetes is a condition characterized by elevated blood glucose levels but not high enough to diagnose type 2 diabetes. Unlike type 2 diabetes, prediabetes is reversible, making it a prime target for scientific investigation. As nutrition plays a crucial part in diabetes development, many scientists are focusing on dietary interventions.
Research Involving Legumes
In the 12-week study, researchers recruited 72 individuals with prediabetes. The aim was to understand whether black beans and chickpeas, consumed daily, could influence health biomarkers after six and 12 weeks. The study participants were divided into three groups, including a control group consuming white rice, and two other groups consuming chickpeas or black beans each day.
At the start of the study and at weeks six and 12, researchers collected blood samples to measure the levels of various health markers, including HDL cholesterol, LDL cholesterol, C-reactive protein (CRP), and interleukin-6 (IL-6)—indices of heart health and inflammation. They also assessed glucose metabolism and blood glucose levels.
By the 12-week mark, both chickpea and black bean consumers experienced benefits. Those eating chickpeas showed a significant reduction in total cholesterol, while those on black beans noticed a decrease in inflammatory markers IL-6. Although the study did not identify significant changes in glucose metabolism, it is still considered promising for those with prediabetes.
Takeaways and Future Research
Though the study is short-term and small-scale, the findings suggest a potential role for legumes in maintaining metabolic health and reducing risk factors for chronic diseases. Researchers are encouraged by the results, so they plan to continue investigating. One focus will be the links between metabolic health and the gut microbiome.
Chickpeas and black beans offer various health benefits, including heart health and reduced inflammation. As cost-effective sources of protein and fiber, they can be incorporated into a healthy, diverse diet. However, further research is needed to understand long-term effects, confirm these findings, and establish definitive recommendations for legume intake.
Resources
- American Heart Association. "Cholesterol: Understanding Blood Cholesterol Levels and the Risk of Heart Disease." Accessed August 28, 2022. https://www.heart.org/en/health-topics/cholesterol/understanding-blood-cholesterol-levels
- Centers for Disease Control and Prevention. "Prediabetes." Accessed August 28, 2022. https://www.cdc.gov/diabetes/basics/prediabetes.html
- Dietary Guidelines for Americans 2020-2025. "2020-2025 Dietary Guidelines for Americans." Accessed August 28, 2022. https://www.dietaryguidelines.gov
- Food and Nutrition Information Center, U.S. Department of Agriculture. "Legumes." Accessed August 28, 2022. https://www.ars.usda.gov/ba/ba-gspt/docs/legumes/legumes/
- National Institute of Diabetes and Digestive and Kidney Diseases. "Prediabetes." Accessed August 28, 2022. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes
- National IPTC (International Pulse Trade and Consumer Council). "The Benefits of Pulses: Lowering Cholesterol and Blood Glucose." Accessed August 28, 2022. https://www.pulsecanada.com/foodservices/the-benefits-of-pulses-lowering-cholesterol-and-blood-glucose/
- NUTRITION 2025. "Annual Meeting More Information." Accessed August 28, 2022. https://nutrition.org/2025/
- Registered Dietitian Nutritionist Maddie Gallivan. Personal Communication, August 28, 2022.
- This research signifies a potential role that other nutrition, like legumes, plays in maintaining metabolic health for individuals with prediabetes.
- Black beans and chickpeas, compared to white rice, demonstrated positive impacts on biomarkers of health in the 12-week study.
- Consuming chickpeas daily showed a significant reduction in total cholesterol levels among participants.
- Black bean consumers observed a decrease in inflammatory markers over the 12-week period.
- Regarding glucose metabolism, the study did not identify significant changes, but it still presents promising results for prediabetes management.
- Chronic diseases, such as cardiovascular disease and chronic kidney disease, may have lower risks associated with regular legume consumption.
- Scientists will continue to investigate the links between legume consumption and metabolic health, as well as the relationship with the gut microbiome.
- Legumes, like chickpeas and black beans, offer various health benefits, including heart health and reduced inflammation.
- These cost-effective sources of protein and fiber can contribute to a healthy, diverse diet that supports overall health and wellness.
- When focusing on dietary interventions for diabetes development, researchers are keen on exploring the potential of chickpeas and black beans.
- As the American Heart Association emphasizes, maintaining healthy cholesterol levels is essential for cardiovascular health.
- To further understand the long-term effects of legumes on health, additional research is necessary to confirm these findings and adjust recommendations accordingly.
- The Centers for Disease Control and Prevention provides resources for understanding prediabetes and the risk factors associated with it.
- Dietary Guidelines for Americans 2020-2025 stress the importance of eating a variety of nutrient-dense foods, including legumes.
- Decreasing the risk of developing diabetes and associated chronic diseases is achievable through healthy eating habits, fitness and exercise, and maintaining a healthy weight.
- The Food and Nutrition Information Center highlights the various nutritional benefits that legumes offer, including their potential to lower cholesterol and blood glucose levels.
- The National Institute of Diabetes and Digestive and Kidney Diseases provides further information about prediabetes and the importance of early detection and management.
- The National IPTC underlines the benefits of pulses, including legumes, in lowering cholesterol and blood glucose levels.
- Nutrition conferences, such as NUTRITION 2025, serve as valuable platforms for showcasing the latest research findings and furthering the science of nutrition.
- Registered Dietitian Nutritionist Maddie Gallivan plays a crucial role in promoting healthy living, food and nutrition education, and personal growth through mindfulness and lifestyle management.
- Skin care, eye health, and respiratory conditions can also potentially be improved through proper nutrition and healthy living practices.
- Interior design, cooking, outdoor living, food and drink, and home and garden are all aspects of sustainable living that can contribute to healthy eating and lifestyle choices.
- To make informed decisions about nutrition and healthy living, resources such as product reviews, education and self-development, job search, goal-setting, and skills-training are available online.
