Daily Consumption of Beans May Help Reduce Cholesterol Levels, Enhance Heart Health
A recent study examines the metabolic perks of snacking on legumes, particularly chickpeas and black beans, if you've got prediabetes. The researchers discovered that these humble pulses bring about notable improvements in inflammation and cholesterol levels when consumed daily.
During this 12-week study, the scientists observed that, compared to white rice, black beans or chickpeas saw reductions in markers of inflammation, with chickpeas contributing to a drop in cholesterol levels as well. Surprisingly, the white rice group even showed a decrease in "bad" cholesterol levels after 12 weeks. Keep in mind, this study was small, so more research is needed to confirm these findings.
So, what exactly is prediabetes? It's when glucose levels in your blood are higher than normal, but not high enough for a diagnosis of type 2 diabetes. Unlike its diabetic counterpart, prediabetes can be reversed, making it a potential target for scientists. As nutrition plays a significant role in the development of type 2 diabetes, plenty of researchers are focusing on dietary interventions to help the prediabetic population.
For this specific study, researchers recruited 72 prediabetic participants and divided them into three groups: one gorging on white rice, another chowing down on black beans, and a third feasting on chickpeas, all given a daily serving of one cup. They measured markers of health, such as HDL cholesterol ("good" cholesterol), LDL cholesterol ("bad" cholesterol), C-reactive protein - a compound released in response to inflammation, and Interleukin-6 (IL-6), another inflammation marker.
Fast forward 12 weeks, and those noshing on chickpeas experienced a significant decrease in total cholesterol levels, while the black bean enthusiasts noticed a reduction in IL-6 levels – an indicator of inflammation. No significant changes in glucose metabolism were detected.
Chickpeas and black beans belong to the legume family, alongside peas, lentils, and a variety of other beans (pinto, kidney, lima, etc.). To reduce cholesterol, they sport a healthy amount of soluble fiber that binds to cholesterol in the gut, carrying it out of the body via the stool. These pulses also nourish a healthy gut microbiome when paired with other plant-based goodness like veggies, fruits, wholegrains, and seeds.
Legumes, like chickpeas and black beans, are relatively under-appreciated in the Western diet, despite being accessible and budget-friendly. But, as more people become aware of their health benefits, they may soon become a staple!
Registered Dietitian Maddie Gallivan advises that legumes can be easily incorporated into your meals as a cost-effective strategy to maintain overall health. You can blend them to thicken soups, use them as salad topppers, or pair them with grains like rice or quinoa. They make excellent alternatives to red and processed meats and can be added to curries, stews, and casseroles. However, if you're dealing with irritable bowel syndrome (IBS), be sure to increase your legume intake gradually, and consult a dietitian for personalized guidance.
In conclusion, while the existing evidence suggests that chickpeas and black beans may offer benefits regarding cholesterol and inflammation, long-term effects remain to be fully understood. As these legumes are relatively inexpensive and considered healthy additions to our diets, they could play a role in preventive health strategies once further research validates their impact. Keep an eye out for future studies on the long-term benefits of chickpeas and black beans for people with prediabetes!
- A recent study has highlighted the metabolic advantages of consuming legumes, particularly chickpeas and black beans, for individuals with prediabetes.
- The study found significant reductions in markers of inflammation and cholesterol levels when prediabetic participants consumed these legumes daily.
- Despite white rice seeing a decrease in "bad" cholesterol levels after 12 weeks, black beans and chickpeas still offered notable improvements compared to white rice.
- Recognizing the role of nutrition in the development of type 2 diabetes, researchers are exploring dietary interventions to aid prediabetic individuals.
- Partaking in a study, 72 prediabetic participants were divided into three groups: those consuming white rice, black beans, or chickpeas daily.
- Chickpeas and black beans, being rich in soluble fiber, help lower cholesterol by binding to it in the gut, promoting its excretion through the stool, and nourishing a healthy gut microbiome.
