A new study reveals that eating beans can lower cholesterol and reduce inflammation in people with pre-diabetes, offering a simple way to help prevent heart disease and type 2 diabetes.
Morganne Smith, a doctoral candidate at the Illinois Institute of Technology, explained that individuals with pre-diabetes often struggle with poor fat metabolism and chronic low-level inflammation. These conditions can raise the risk of heart disease and diabetes. The study found that consuming black beans or chickpeas significantly improved cholesterol levels and decreased inflammation, though it did not affect blood sugar levels.
Black beans and chickpeas are common foods but have not been extensively studied for their effects on cholesterol and inflammation in people at risk of these diseases. This research is part of a larger project examining how these beans influence inflammation and insulin response by interacting with gut bacteria.
Smith emphasized that while the benefits were observed in adults with pre-diabetes, beans are a healthy choice for everyone. The findings could help shape dietary recommendations and support public health efforts aimed at disease prevention.
To make the study more applicable to daily life, participants lived normally while following their assigned diets. They were randomly divided into three groups, each eating one cup per day of black beans, chickpeas, or rice (as a control) for 12 weeks. Blood tests were taken at the start, halfway point, and end of the study to measure cholesterol, inflammation, and blood sugar. Glucose tolerance tests were also done at the beginning and end.
Results showed that the group eating chickpeas saw their total cholesterol drop from 200.4 to 185.8 milligrams per deciliter after 12 weeks. Those eating black beans experienced a decrease in interleukin-6, a marker of inflammation, from 2.57 to 1.88 picograms per milliliter. No notable changes appeared in blood sugar markers.
The researchers recommend swapping beans—whether canned, dried, or frozen—for less healthy foods to gain these health benefits. However, they advise checking labels for added salt or sugar.
Smith suggests many easy ways to add beans into everyday meals. They can be blended into soups, sprinkled on salads, or combined with grains like rice or quinoa. Beans offer a cost-effective, nutritious option to support overall health and reduce chronic disease risk.
The study’s results were presented on June 3 at NUTRITION 2025, the annual meeting of the American Society for Nutrition.
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