'Eating chickpeas, black beans daily may lower inflammation, cholesterol'

Daily intake of chickpeas, black beans linked to reduced inflammation, cholesterol in people with prediabetes

A new clinical study presented at NUTRITION 2025, the annual meeting of the American Society for Nutrition, has found that daily consumption of chickpeas and black beans may significantly improve cholesterol levels and reduce inflammation markers in individuals with prediabetes — a condition that affects millions worldwide and is considered a precursor to type 2 diabetes.

Key findings from the study

Researchers conducted a 12-week randomized trial involving 72 participants with prediabetes. Participants were divided into three groups, each consuming one cup daily of either:

• White rice
• Chickpeas
• Black beans

Blood samples were collected at the beginning, mid-point (week 6), and end of the study (week 12) to measure key biomarkers such as:

• LDL cholesterol (low-density lipoprotein – “bad” cholesterol)
• HDL cholesterol (high-density lipoprotein – “good” cholesterol)
• C-reactive protein (CRP)
• Interleukin-6 (IL-6) — an inflammation marker

At the 12-week mark, participants who consumed chickpeas showed a significant reduction in total cholesterol, while those who ate black beans daily had notably lower IL-6 levels, indicating reduced inflammation.

Although the white rice group surprisingly showed a reduction in LDL cholesterol, it was the legume-consuming groups that showed the most promising overall metabolic benefits.

“The soluble fiber in these legumes helps lower cholesterol by reducing how much is absorbed into the bloodstream,” said Maddie Gallivan, RD, who was not involved in the study.

Why this matters for people with prediabetes

Prediabetes affects an estimated 96 million adults in the U.S., according to the CDC. While it does not always progress to type 2 diabetes, it significantly increases the risk. Importantly, prediabetes is reversible, especially through dietary interventions.

This study adds to the growing body of evidence supporting legumes like chickpeas and black beans as powerful tools in managing metabolic health — thanks to their high fiber, protein, and plant-based nutrient content.

“Beans and chickpeas are also good for the environment,” noted Dr. Federica Amati, PhD, MPH, a nutrition scientist not affiliated with the study. “Eat more of them.”

Practical ways to eat more legumes

Despite their benefits, legume consumption remains low in Western diets, with U.S. adults spending less than $5 annually on them. However, experts stress that there are easy and budget-friendly ways to incorporate beans into your meals:

• Add them to salads, stews, or soups
• Blend into hummus or dips
• Pair with whole grains like quinoa or brown rice
• Use as a protein substitute in meatless dishes

Registered dietitians also advise people with irritable bowel syndrome (IBS) to gradually introduce legumes and seek personalized guidance due to their fiber content.

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