A new study suggests that a common pantry item — chickpeas — could play a key role in reducing cholesterol levels.
Researchers from the Illinois Institute of Technology found that eating one cup of chickpeas daily for 12 weeks significantly lowered cholesterol in adults with prediabetes. The findings were presented at the Nutrition 2025 conference in Orlando last week.
The study also tested black beans but found they were not as effective in lowering cholesterol as chickpeas.
Dr. William W. Li, a physician and author of Eat to Beat Disease, explained how chickpeas may support heart health. Although he was not involved in the research, Li told Fox News Digital that chickpeas benefit the gut microbiome — the community of trillions of bacteria in the digestive system.
“Chickpeas provide dietary fiber that feeds healthy gut bacteria,” he said. “These bacteria help improve lipid metabolism, which lowers cholesterol levels. They also reduce inflammation by producing short-chain fatty acids.”
While eating a full cup of chickpeas each day might seem like a challenge, Li noted that there are many simple and enjoyable ways to include them in meals.
“Chickpeas can be dried and roasted for a crunchy snack,” he said. “They can also be stewed with onions, spices, and vegetables for a hearty, healthy dish.”
Li emphasized that how chickpeas are prepared makes a big difference. He advised against deep frying or using excessive oil. Instead, he recommended cooking them by roasting, simmering, or stewing, and using healthy fats like extra virgin olive oil.
To boost the nutritional value, he also suggested adding ingredients like garlic, onions, and turmeric.
Popular uses for chickpeas include salads, falafel, vegetarian tuna salad, and hummus — a traditional Middle Eastern dip made from blended chickpeas, tahini, garlic, olive oil, and spices.
For smoother hummus, cooking experts recommend removing the skins from the chickpeas before blending.
With their versatility and health benefits, chickpeas may be one of the simplest and most affordable ways to support better heart health.
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