Beans Consumption: Daily Intake Could Potentially Decrease Cholesterol Levels, Promote Cardiovascular Health
A new research delves into the metabolic perks of munching on legumes for folks grappling with prediabetes. In this study, researchers observed that drinking daily chickpea or black bean brew brings down inflammation markers and cholesterol levels.
These findings were unveiled in the recent NUTRITION 2025 conference, organized by the American Society for Nutrition. Though the research is preliminary, its encouraging results call for more investigations to solidify the findings.
For 12 weeks, the scientists scrutinized individuals with prediabetes who consumed white rice, black beans, or chickpeas daily. After 12 weeks, those feasting on chickpeas noticed a significant reduction in total cholesterol levels, while black bean enthusiasts observed a decline in the inflammatory marker, IL-6.
Naturally, white rice connoisseurs weren't left out as they experienced surprisingly lower levels of "bad" LDL cholesterol at the study's conclusion. As researchers proceed with this line of inquiry, they plan to focus on the interplay between metabolic health and gut microbiome.
Prediabetes is a condition where an individual exhibits blood glucose levels higher than normal but not yet elevated to type 2 diabetes levels. Currently, diabetes estimates stand at approximately , largely attributed to type 2 diabetes. Unlike prediabetes, this condition can be reversed upon adopting proper lifestyle changes like altering nutrition choices.
Because black beans and chickpeas are cheap, practical, and touted as healthful, this research presents a promising approach to alleviating prediabetes-related complications. Janice Johnson, a renowned nutritionist, opines that "legumes have been associated with lower risks of heart diseases and cancer owing to their high fiber content."
Why the heart-healthy cholesterol drop? As explained by a team of experts, the fibers found in chickpeas and black beans can bind to cholesterol and eliminate it from the body via stool, thereby lowering LDL cholesterol levels. Additionally, these nutrient-packed legumes ensure better overall health along with a flourishing gut microbiome.
To accommodate legumes in your daily meals, consider blending them for added thickness in soups or sprinkle them atop salads for a delightful crunchy finish. You can also incorporate them into your favorite grain dishes for an irresistible protein boost.
Preferring brown rice over white rice? A gradual shift toward legumes is recommended as a tasteful strategy to manage prediabetes and an assortment of health complications. Happy munching!
- This research suggest that consuming legumes, specifically chickpea or black bean brew, could improve cardiovascular health for individuals with prediabetes.
- The NUTRITION 2025 conference, organized by the American Society for Nutrition, showcased these promising findings about legumes and prediabetes.
- The study spanning 12 weeks revealed that consuming chickpeas leads to a significant reduction in total cholesterol levels, while black bean consumers noted a decrease in the inflammatory marker, IL-6.
- White rice eaters in the study were not excluded, as they also showed reduced "bad" LDL cholesterol levels after the study.
- Researchers plan to further investigate the relationship between metabolic health and the gut microbiome in relation to legume consumption.
- Prediabetes is a condition where blood glucose levels are higher than normal but not yet elevated to type 2 diabetes levels, and it can potentially lead to chronic diseases such as diabetes and heart disease.
- Legumes, such as black beans and chickpeas, are affordable, practical, and have previously been linked to lower risks of heart diseases and cancer due to their high fiber content.
- The fibers found in legumes can bind to cholesterol and help eliminate it from the body, leading to a decrease in LDL cholesterol levels – a factor associated with heart disease risk.
- To incorporate legumes into your diet, consider blending them into soups, sprinkling them on salads, or adding them to favorite grain dishes for a protein boost – all contributing to a healthier lifestyle and improved health-and-wellness, fitness-and-exercise, and nutrition.
