Daily consumption of beans could potentially decrease cholesterol levels and promote heart health.
Here's a fresh take on the article:The pros of noshing on legumes, particularly chickpeas and black beans, for people with prediabetes, are intriguing according to a recent study.
The researchers discovered that compared to white rice, having these legumes daily brings down markers of inflammation and cholesterol levels, with chickpeas lowering blood cholesterol in particular.
This study was presented at the prominent annual meeting NUTRITION 2025 hosted by the American Society for Nutrition, although it has yet to be published in a scientific journal.
Being cheap and considered healthy, this intervention could be worth further exploration.
What's prediabetes?
According to the CDC, diabetes, predominantly type 2, affects an estimated with prediabetes accounting for a significant portion.
Prediabetes is characterized by heightened levels of blood glucose, leading to damage of healthy tissues. Unlike type 2 diabetes, prediabetes can be reversed.
Legumes to the rescue
The researchers wanted to investigate if daily consumption of black beans and chickpeas would influence health markers after 6 and 12 weeks.
A total of 72 people, divided into three groups–white rice, chickpeas, or black beans–were included in the study.
Blood samples were taken at the start of the study and at weeks 6 and 12 to measure levels of high-density lipoprotein (HDL) cholesterol–the good cholesterol, low-density lipoprotein (LDL) cholesterol–the bad cholesterol, C-reactive protein, and Interleukin-6, markers of inflammation.
At week 12, those consuming chickpeas saw a notable reduction in total cholesterol, while black bean eaters had reduced inflammatory marker, Interleukin-6.
However, there were no significant changes in glucose metabolism.
The marvels of black beans and chickpeas
Belonging to the legume family, black beans, and chickpeas are rich in protein and fiber. Eating them could assist in managing cardiovascular disease risk and may decrease the probability of cancer.
A registered dietitian, Maddie Gallivan, said that the soluble fiber in these legumes binds to cholesterol in the gut, ferrying it out of the body, thereby helping lower cholesterol.
Embracing legumes
Although legumes are easily available, affordable, and highly nutritious, many people in the West overlook them. Maddie Smith, a doctoral candidate, suggests integrating them into meals as soup bases, salads, or adding them to grains like rice or quinoa.
She also advises using them as alternatives to red and processed meats in curries, stews, and casseroles but advises caution for people with irritable bowel syndrome (IBS).
Federica Amati, head nutritionist at ZOE, advocates consuming more chickpeas and black beans, noting their environmental benefits as well.
So, if you're looking for a cost-effective and healthful way to support cardiometabolic health, consider adding black beans and chickpeas to your regular diet.
- Science suggests that heart health can benefit significantly from incorporating legumes like chickpeas and black beans in your diet, particularly for individuals with prediabetes or other medical-conditions related to chronic diseases.
- The consumption of legumes such as chickpeas and black beans may be instrumental in managing diabetes as well, given their ability to lower markers of inflammation and cholesterol levels.
- Legumes like black beans and chickpeas, part of the science of nutrition, contribute positively to cardiovascular health due to their high fiber and protein content.
- A diet rich in legumes can help reduce the risk of cardiovascular diseases and potentially decrease the likelihood of certain cancers.
- Nutritionists advocate that picking health and wellness options like cooking with legumes can help you maintain a healthy lifestyle, keeping you fit and exercising control over food-and-drink choices.
- Incorporating legumes into your daily cooking can be a simple yet effective way to improve your diet and ensure healthy-cooking practices for better cholesterol levels and overall heart health.
- Lifestyle choices that include a focus on nutrition, especially incorporating healthier options such as legumes, could prove beneficial in managing and preventing diabetes and other chronic diseases.
- Other nutrition-related diet practices like consuming foods low in cholesterol, whole grains, fruits, vegetables, lean proteins, and low-fat dairy products also contribute to maintaining good cardiovascular health and diabetes management.
- If you're looking for a cost-effective and nutritious way to support your health-and-wellness goals, consider adopting a diet that includes plenty of legumes, such as black beans and chickpeas.
- Instead of relying on red and processed meats, which can be harmful for your cardiovascular health, try using legumes like chickpeas and black beans to cook healthier and more sustainable meals.
