A recent 12-week study suggests that eating chickpeas and black beans may reduce inflammation and improve cholesterol in people with prediabetes. Although small and short-term, the study’s findings could provide valuable insights into managing prediabetes.
The study involved 72 participants, divided into three groups, each consuming one cup of white rice, chickpeas, or black beans daily. After 12 weeks, those eating chickpeas saw a significant drop in total cholesterol, while those consuming black beans showed reduced inflammation. Surprisingly, the white rice group also experienced a decrease in LDL “bad” cholesterol.
While glucose metabolism didn’t change significantly, the study adds to the growing body of evidence supporting the health benefits of legumes. Researchers plan to continue investigating how legumes impact metabolic health and the gut microbiome.
Why Legumes Help
Chickpeas and black beans are rich in protein and soluble fiber, which help lower cholesterol by binding to it in the gut. Dietitian Maddie Gallivan explained that fiber helps reduce cholesterol absorption, making legumes an excellent plant-based protein source.
How to Add Legumes to Your Diet
Legumes are affordable and versatile. You can add them to soups, salads, or pair them with grains like rice or quinoa. They’re also a great alternative to red and processed meats in curries, stews, and casseroles.
Considerations for IBS
People with irritable bowel syndrome (IBS) should gradually increase legume intake and consult a dietitian for personalized advice.
While the study was brief, it highlights legumes’ potential to improve health and prevent chronic diseases like type 2 diabetes. Further research is needed to explore their long-term benefits.
Related topics:
