Daily bean consumption could potentially reduce cholesterol levels, thereby promoting heart health.
Swapping out white rice for daily servings of chickpeas or black beans shows encouraging signs of improving health for people with prediabetes.
In a 12-week study, researchers observed that compared to white rice, these legumes were associated with reduced inflammation markers and lower cholesterol levels. More specifically, consuming chickpeas led to a decrease in total cholesterol, while black beans helped lower the inflammatory marker, IL-6.
While these findings are significant, it's important to note that the study was small and of a short duration, so further research is needed.
The study's results were presented at the prestigious annual meeting of the American Society for Nutrition, NUTRITION 2025, held in Orlando, Florida.
Understanding Pre-Diabetes
Prediabetes affects around 88 million Americans, most of whom have type 2 diabetes. This condition is characterized by elevated blood glucose levels that can damage healthy tissues. Despite type 2 diabetes not having a cure, treatment can manage it effectively to reduce the risk of damage.
Prediabetes, on the other hand, is reversible, and scientists are investigating interventions for managing this condition. Given that nutrition plays a crucial role in type 2 diabetes, many researchers are focusing on dietary interventions.
Legumes and Inflammatory Markers
For this study, researchers recruited participants with prediabetes and investigated the impact of black beans and chickpeas on health markers after 6 and 12 weeks. In total, the study involved 72 individuals who were randomly assigned to one of three groups – consuming white rice, chickpeas, or black beans each day.
Researchers took blood samples at the start of the study and at weeks 6 and 12 to measure levels of high-density lipoprotein (HDL) cholesterol – "good" cholesterol, low-density lipoprotein (LDL) cholesterol – "bad" cholesterol, C-reactive protein – a compound released in response to inflammation, and interleukin-6 (IL-6) – another marker of inflammation. They also assessed glucose metabolism and blood glucose levels.
By the 12-week mark, those consuming chickpeas had a significant decrease in total cholesterol, while those eating black beans showed a reduction in IL-6 levels. There were no significant changes in glucose metabolism. Interestingly, the group consuming white rice had significantly lower LDL cholesterol levels at week 12 compared to the start of the study.
More extensive research is necessary to understand the full benefits of legumes on people with prediabetes, but these encouraging findings are worth exploring further.
The authors of the study plan to delve deeper into the connection between metabolic health and the gut microbiome.
Health Benefits of Beans
Chickpeas and black beans belong to the legume family, which includes peas, lentils, and various types of beans. These plant-based superfoods are rich in protein and fiber, and their consumption has been linked to a reduced risk of cardiovascular diseases and even some cancers.
Maddie Gallivan, a registered dietitian, explains that soluble fiber in legumes helps lower cholesterol by binding to it in the gut, carrying it out of the body through stool. This, in turn, supports reduced cholesterol absorption into the bloodstream and contributes to improved heart health.
Legumes can also help you feel fuller for longer, making them an excellent choice as a cost-effective way to support overall health and reduce the risk of chronic diseases.
Eating More Chickpeas and Black Beans
Despite being a vital component of many diets around the world, legumes are relatively unpopular in the West. With a minimal average investment of less than $5 per year, it's easy to incorporate these nutritious foods into your regular diet.
Legumes can be used to thicken soups, added as a salad topper, or paired with grains like rice or quinoa. They can also serve as a healthier alternative to red and processed meats in curries, stews, and casseroles.
However, people with irritable bowel syndrome (IBS) should gradually increase their legume intake and consult a dietitian to manage symptoms effectively.
Federica Amati, head nutritionist at ZOE, agrees with the findings and reiterates the advantages of consuming legumes such as chickpeas and beans for cardiometabolic health and making a positive impact on the environment.
In conclusion, while the long-term effects of daily consumption of chickpeas and black beans are not yet fully understood, recent studies suggest several potential benefits, including reductions in cholesterol levels, inflammation markers, and improvements in overall heart health. With longer-term studies and larger, more diverse populations, we can further cement the benefits of incorporating these nutritious legumes into our diets.
- Incorporating chickpeas into your diet could potentially decrease total cholesterol levels, as indicated by a 12-week study.
- The consumption of black beans may help lower the inflammatory marker, IL-6, according to the same research study.
- Prediabetes, a condition affecting around 88 million Americans, is associated with elevated blood glucose levels that can harm healthy tissues.
- Although prediabetes is reversible, there's no known cure for type 2 diabetes, but effective treatment can manage it and reduce the risk of damage.
- Legumes, like chickpeas and black beans, are rich in protein and fiber and have been linked to a reduced risk of cardiovascular diseases and certain cancers.
- Maddie Gallivan, a registered dietitian, notes that the soluble fiber in legumes can help lower cholesterol by binding to it in the gut and carrying it out of the body.
- Legumes can contribute to improved health and reduced risk of chronic diseases by making you feel fuller for longer.
- Despite being relatively unpopular in the West, it's easy to incorporate legumes into your daily diet for less than $5 per year, providing numerous health benefits and positive environmental impact.
