Daily bean consumption could potentially lower cholesterol levels and foster heart health, research suggests.
A recent study delves into the metabolic advantages of eating legumes, specifically chickpeas and black beans, for individuals with prediabetes.
After a 12-week trial, researchers discovered that these snack-friendly pulses manifested noticeable improvements in inflammation and cholesterol levels.
Presenting their findings at NUTRITION 2025, the annual meeting of the American Society for Nutrition, the scientists found that daily consumption of chickpeas led to a reduction in total blood cholesterol, while black beans resulted in decreased levels of IL-6, an inflammatory marker.
This short-term study involving 72 participants shed light on potential benefits, although it’s crucial to conduct more research to replicate the results. Beyond their cholesterol-lowering and inflammation-reducing properties, the relatively low cost and health benefits associated with black beans and chickpeas warrant further exploration.
What is prediabetes?
According to the Centers for Disease Control and Prevention (CDC), diabetes affects an estimated 34.2 million Americans, with 96% of them having type 2 diabetes. Prediabetes, characterized by elevated blood glucose levels higher than normal but not at the level of type 2 diabetes, can be reversed, making it a focus for scientists seeking interventions.
Investigating legumes and inflammatory markers
In the recent study, participants with prediabetes were divided into three groups: white rice, chickpeas, or black beans, with each consuming one cup daily. Blood samples were taken at the start and at weeks 6 and 12 to measure indicators like HDL and LDL cholesterol, C-reactive protein, and IL-6, as well as glucose metabolism and blood glucose levels.
At the 12-week mark, the group on white rice experienced a surprise finding: Their LDL cholesterol levels had significantly decreased.
The science behind legume benefits
Chickpeas and black beans belong to the legume family, alongside other dietary staples like lentils and peas. Rich in protein, fiber, and essential micronutrients, legumes have been associated with heart health and even cancer reduction.
Registered dietitian Maddie Gallivan explained the cholesterol-reducing effects of legumes: "The soluble fiber in these legumes helps to lower cholesterol by reducing how much is absorbed into the bloodstream."
Eating more legumes: Simple and accessible
Participants in the study consumed approximately $5 worth of legumes per year, underlining their relatively unpopular status in the Western diet. Despite being low cost and accessible, incorporating legumes into daily meals can contribute to overall health and reduce the risk of chronic diseases.
Research presents various methods of adding chickpeas and black beans to everyday diets, such as blending them into soup bases, using them as salad topppings, or pairing them with grains like rice or quinoa.
Registered dietitian Maddie Gallivan recommends taking a gradual approach to increasing legume intake and seeking personalized advice to manage symptoms like those experienced by individuals with irritable bowel syndrome (IBS).
Touting the benefits of legumes
Federica Amati, PhD, MPH, head nutritionist at ZOE, a science and nutrition company, was unfazed by the study's conclusions: "Eating chickpeas and beans helps with cardiometabolic health markers. They are also good for the environment. Eat more of them."
In conclusion, daily consumption of chickpeas and black beans may yield significant health benefits for individuals with prediabetes, particularly in the areas of inflammation and cholesterol levels. The study's findings warrant further investigation and larger-scale replication to confirm these potential advantages.
- Prediabetes is a medical condition that affects 34.2 million Americans, according to the Centers for Disease Control and Prevention (CDC).
- Prediabetes is reversible, making it a key focus for scientists seeking interventions.
- A recent study focused on investigating the impact of legumes, specifically chickpeas and black beans, on prediabetes.
- The study involved 72 participants, each consuming one cup daily of either white rice, chickpeas, or black beans for 12 weeks.
- At the end of the study, chickpeas were found to lead to a reduction in total blood cholesterol levels.
- Black beans resulted in decreased levels of IL-6, an inflammatory marker.
- White rice showed a surprising finding: LDL cholesterol levels had significantly decreased by the 12-week mark.
- Chickpeas and black beans belong to the legume family, which also includes lentils and peas.
- Legumes are rich in protein, fiber, and essential micronutrients and have been linked to heart health and cancer reduction.
- The soluble fiber in legumes helps lower cholesterol by reducing the amount absorbed into the bloodstream.
- Participants in the study consumed approximately $5 worth of legumes per year, highlighting their relatively low cost and unpopular status in the Western diet.
- Incorporating legumes into daily meals can contribute to overall health and help reduce the risk of chronic diseases.
- Research offers various ways to add chickpeas and black beans to everyday diets, such as blending them into soup bases, using them as salad toppings, or pairing them with grains like rice or quinoa.
- It's recommended to take a gradual approach when increasing legume intake and seek personalized advice to manage any symptoms, like those experienced by individuals with irritable bowel syndrome (IBS).
- Federica Amati, PhD, MPH, head nutritionist at ZOE, supports the benefits of eating chickpeas and beans, citing improvements in cardiometabolic health markers and environmental benefits as reasons to consume more of them.
- Beyond their impact on cholesterol levels and inflammation, further research is needed to replicate the study's findings and explore the potential benefits of legumes in other areas, such as eye health and respiratory conditions.
- The low cost, accessibility, and wide range of global cuisines incorporating legumes make them a desirable choice for maintaining a healthy lifestyle and promoting health and wellness.
- As research continues into the benefits of legumes, it's important to consider their role in managing chronic diseases like diabetes, cardiovascular disease, chronic kidney disease, and even cancer, as well as in improving overall fitness and exercise, skin health, and other lifestyle factors such as cooking, diet, dining, and beverages.
