Nutrition
Discover the Heart-Healthy Beans That Could Lower Your Diabetes Risk
Recent findings have highlighted the remarkable health benefits of legumes, specifically focusing on two types of beans that can significantly impact heart disease and diabetes risk. Beans, peas, peanuts, and soybeans are all part of this nutritious family, known for being low in fat and high in fiber and protein. These qualities help keep you full longer and are complemented by essential nutrients like B vitamins and iron.
A new study presented at the American Society for Nutrition’s annual meeting has brought particular attention to chickpeas and black beans. The research, conducted by the Illinois Institute of Technology, involved 72 participants with prediabetes, a condition that increases the risk of heart disease and diabetes.
Participants were divided into three groups: one consuming a cup of black beans daily, another a cup of chickpeas, and a control group consuming rice. Over 12 weeks, researchers monitored their cholesterol, inflammation, and blood sugar levels.
Chickpeas showed a notable impact on cholesterol levels. Participants consuming chickpeas saw their total cholesterol decrease from 200.4 milligrams per deciliter to 185.8 milligrams per deciliter. According to the Cleveland Clinic, this shift moves individuals from being “at-risk” to “heart-healthy.”
In contrast, the black bean group experienced a significant reduction in inflammation markers.
“Individuals with prediabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes,” said study co-author Morganne Smith. “Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with prediabetes, although glucose levels were not changed.”
Smith emphasized that beans are beneficial for everyone, not just those with prediabetes. Obesity, which can lead to high cholesterol and inflammation, is another area where beans have shown promise.
Research from 2020 indicated that women who ate more beans had lower body fat and smaller waist circumferences. Additionally, beans can help reduce the consumption of sweets, aiding in weight management.
“A 2024 review published in Nutrition Journal found that not only were diets that included beans richer in calcium, dietary fiber, iron, magnesium, potassium, and vitamin E, but they also typically had lower levels of added sugar,” said Sarah Otto, nutritionist and co-founder of Goodness Lover.
A 2021 study further confirmed the benefits, showing that a daily cup of canned beans significantly lowered LDL cholesterol in individuals with high levels. Elizabeth Harris, MS, RDN, explained that “the soluble fiber in beans can help lower high cholesterol.”
Beans are also rich in polyphenols, which may reduce inflammation. Stephanie Wells, RD, noted that these compounds “help prevent our cells from becoming damaged by oxidative stress and help reduce inflammation throughout the body.”
The researchers plan to explore how black beans and chickpeas affect gut health to better understand the link between the gut microbiome and metabolic health.
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