More and more research is coming out that extols the health benefits of legumes, a class of plant-based foods that grow in pods. This includes beans, peas, peanuts, and soybeans, all of which are low in fat and high in fiber and protein, so they'll keep you fuller for longer. They're also packed with complex carbohydrates (which don't spike your blood sugar like simple carbs), B vitamins, iron, folate, and more. Needless to say, legumes are a worthy superfood.
However, a new study specifically calls out two types of beans, one of which can lower cholesterol levels, while the other can reduce inflammation—in both cases, reducing your risk of chronic disease.
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Chickpeas can help lower cholesterol, and black beans can reduce inflammation.
In a new study, which was presented at the American Society for Nutrition's annual meeting, researchers from the Illinois Institute of Technology (IIT) enlisted 72 people with prediabetes (which puts them at risk for heart disease or diabetes) and tracked their heart and metabolic health over 12 weeks.
The participants were divided into three groups: those who ate one cup of black beans a day, one cup of chickpeas, or one cup of rice (the control group). Their blood was taken prior to the study, at 6 weeks, and at 12 weeks to measure cholesterol, inflammation, and blood sugar. They were also given glucose tolerance tests at the beginning and end of the study.
Those who consumed chickpeas saw their total cholesterol "significantly" decrease after weeks, from an average of 200.4 milligrams per deciliter to 185.8 milligrams per deciliter. This translates to going from what's considered "at-risk" to "heart-healthy," according to Cleveland Clinic.
As for the black bean group, their markers of inflammation also "significantly" decreased.
"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, a doctoral candidate at IIT, in a press release. "Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with prediabetes, although glucose levels were not changed."
Smith added that, although the study focused on people with prediabetes, beans are a healthy addition to anyone's diet.
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Previous research has linked beans to weight loss and lower cholesterol.
Obesity can contribute to both high cholesterol and inflammation. Therefore, previous research about beans' positive effects on weight loss supports the new study's claims.
For this 2020 study, the researchers determined that women who consumed higher amounts of beans had lower body fat percentages and smaller waist circumferences.
Additional research has found that adding beans to your diet can help you eat fewer sweets, which contribute to weight gain.
"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," Sarah Otto, nutritionist and co-founder of Goodness Lover, previously shared with Best Life in an article about the health benefits of beans.
More specifically, a 2021 study found that eating one cup of canned beans per day significantly lowered LDL ("bad") cholesterol in people with high levels. Speaking to the study, Elizabeth Harris, MS, RDN, owner of Elizabeth Harris Nutrition and Wellness, explained to Best Life that "the soluble fiber in beans can help lower high cholesterol."
Beans' polyphenol content may also be what's driving reduced inflammation. In that same Best Life article, Stephanie Wells, RD, a registered dietitian and owner of Thyme to Go Vegan Nutrition Services, noted that beans are particularly high in anti-inflammatory antioxidants and polyphenols.
"These important compounds help prevent our cells from becoming damaged by oxidative stress and help reduce inflammation throughout the body," she said, noting that inflammation can drive up the risk of many health conditions, including cancer and heart disease.
As for the most recent study, the researchers hope to continue their work and "examine how consuming black beans and chickpeas influences gut health to better understand the connection between the gut microbiome and metabolic health," according to the press release.
