Mia's Feed
Nutrition & Diet

Eating Beans Daily May Help Lower Cholesterol and Reduce Inflammation

Eating Beans Daily May Help Lower Cholesterol and Reduce Inflammation

Share this article

Discover how daily consumption of chickpeas and black beans can reduce inflammation and lower cholesterol, promoting better heart health and metabolic wellness.

2 min read

The Potential Benefits of Legumes for Heart Health

A bowl of chickpeas from above, a tea towel on the side

A recent study suggests that consuming legumes like chickpeas and black beans daily may improve markers linked to inflammation and cholesterol levels, potentially supporting heart health. The research, presented at NUTRITION 2025, involved 72 individuals with prediabetes over a 12-week period.

Study Highlights:

  • Participants ate 1 cup of white rice, chickpeas, or black beans daily.
  • Chickpea intake was associated with reduced total cholesterol.
  • Black beans consumption led to lower levels of inflammatory marker IL-6.
  • No significant changes were observed in glucose metabolism.

What are Prediabetes and Its Risks?

Prediabetes is characterized by blood sugar levels higher than normal but not yet diabetic. It increases the risk of developing type 2 diabetes, which can cause serious health issues if unmanaged. Importantly, prediabetes can be reversed through dietary and lifestyle interventions.

The Role of Legumes in a Healthy Diet

Legumes such as chickpeas and black beans are rich in protein and fiber, which can help lower cholesterol through soluble fiber content that reduces absorption into the bloodstream. They are also beneficial for gut health, promoting a diverse microbiome.

How to Incorporate Legumes into Your Diet

Despite their health benefits, legumes are not widely consumed in the West. Experts recommend adding them to soups, salads, curries, and stews. They serve as a nutritious alternative to processed meats and support sustainable eating practices.

Final Thoughts

Though more research is needed, initial findings suggest that regular legume consumption could be a simple, cost-effective strategy to support heart health and metabolic well-being.


Stay Updated with Mia's Feed

Get the latest health & wellness insights delivered straight to your inbox.

How often would you like updates?

We respect your privacy. Unsubscribe at any time.

Related Articles

Insights from the Gut Microbiome of the Oldest Person on Earth and Its Role in Healthy Aging

A study of the microbiome of the world's oldest person reveals that maintaining gut bacterial diversity through diet may support healthy aging and longevity.

Community-Led Food Co-ops Show Promise in Combating Food Insecurity and Promoting Healthy Eating

Community-run food cooperatives offer an effective way to reduce food insecurity, lower costs, and promote healthy eating, with recent research highlighting their growing impact across Australia.

Support for Healthy Communities: The Impact of SNAP-Ed Partnerships Amid Funding Cuts

A recent study highlights how SNAP-Ed partnerships across Illinois promote health and nutrition despite federal funding challenges, underscoring the vital role of community collaboration in supporting healthy lifestyles.