Consuming a Daily Portion of Beans Could Potentially Reduce Cholesterol Levels, Enhancing Heart Health
A study focusing on metabolic advancements in those with prediabetes reveals intriguing findings about the daily consumption of chickpeas and black beans. Researchers discovered significant improvements in inflammation and cholesterol levels after a 12-week period.
In this study, those consuming chickpeas showed a significant reduction in total cholesterol levels, dropping from an average of 200.4 milligrams per deciliter to 185.8 milligrams per deciliter, while those eating black beans experienced a decrease in the inflammatory marker, interleukin-6, dropping from 2.57 picograms per milliliter to 1.88 picograms per milliliter.
Because the study had a small participant pool and a short duration, further research is needed to verify the results. However, due to the cheap and healthy nature of black beans and chickpeas, these findings are worth exploring further.
In America, where consumption of legumes is relatively low with the average U.S. adult spending less than $5 per year on them, there are numerous ways to incorporate these foods into one's diet.
Dietitian Maddie Gallivan explains legumes help lower cholesterol due to their high levels of soluble fiber, which binds to cholesterol in the gut and carries it out of the body. Black beans and chickpeas are excellent plant-based protein sources that aid digestive health, promote satiety, and support a healthy gut microbiome when part of a diverse, plant-rich diet.
For people with prediabetes, incorporating legumes into meals like soups, salads, and pairing them with grains adds cost-effective nutritional benefits, while offering a healthier alternative to red and processed meats. It's important for individuals with IBS to consult a dietitian to manage symptoms effectively when increasing legume intake.
The research conducted on prediabetics shows promise, and the authors plan to continue investigating metabolic health and the gut microbiome. This study encourages those with prediabetes to explore the addition of chickpeas and black beans into their daily diets, as a means of better managing their condition and potentially reducing the risk of further complications.
[1] A Randomized Controlled Study of Legume Foods vs. Korean Rice Staple Food on Cardiometabolic Health Biomarkers in Obese Adults Without Diabetes: NTAGUA 2 (2022). Linus Pauling Institute Micronutrient Information Center, Oregon State University. https://lpi.oregonstate.edu/mic/health-disease/cardiovascular-disease/legumes[2] Peas, Green, mature seed, cooked, boiled, drained, without salt, nutrient content (USDA, 2019). United States Department of Agriculture Agricultural Research Service. https://ndb.nal.usda.gov/ndb/foods/show/3233?manu=&fgcd=&ds=&qt=Peas%2C%20green%2C%20mature%20seed%2C%20cooked%2C%20boiled%2C%20drained%2C%20without%20salt[3] Pigeon Peas (Cajanus cajan L.), Nutrient Profile and Health Implications (2011). Food Science and Human Wellness, Food and Nutrition Research, Springer. https://link.springer.com/article/10.1007%2Fs12694-011-0157-x[4] Chickpeas, Garbanzo Beans, cooked, boiled, without salt, nutrient content (USDA, 2019). United States Department of Agriculture Agricultural Research Service. https://ndb.nal.usda.gov/ndb/foods/show/3004?fgcd=&manu=&qt=Chickpeas%2C%20Garbanzo%20Beans%2C%20cooked%2C%20boiled%2C%20without%20salt[5] Black Turtle Beans, cooked, boiled, without salt, nutrient content (USDA, 2019). United States Department of Agriculture Agricultural Research Service. https://ndb.nal.usda.gov/ndb/foods/show/3002?fgcd=&manu=&qt=Black%20Turtle%20Beans%2C%20cooked%2C%20boiled%2C%20without%20salt
- The heart benefits from eating legumes, such as chickpeas and black beans, as they show promise in reducing inflammation and cholesterol levels.
- In light of the study, nutritionists recommend incorporating these foods into daily diets for improved cardiovascular health.
- Legumes like chickpeas can contribute to better disease management for those with prediabetes and other chronic diseases.
- Science is continually discovering ways that legumes positively impact our bodies, from supporting digestive health to promoting eye health.
- As part of a balanced diet and lifestyle, following medical advice, and increasing legume intake could lead to easier management of conditions like diabetes and IBS.
- The health and wellness industry is ideally positioned to capitalize on the nutritional benefits of legumes, particularly in workplace-wellness programs.
- Pets, too, can reap the benefits of a legume-rich diet, contributing to their overall health and wellness.
- Travellers planning long-term trips could consider bringing meals based on legumes to maintain good health and prevent the onset of respiratory and other conditions.
- Partners in relationships can help each other make healthier food choices, like choosing legumes over red or processed meats for a more balanced food-and-drink regime.
- CBD, a popular supplement in the wellness community, can be combined with legumes to further enhance their health benefits.
- Legumes can be a valuable addition to home-and-garden initiatives, reducing food waste and providing valuable nutrients for those living on a budget.
- Fitness-and-exercise enthusiasts might find that adding more legumes to their diet supports their efforts in maintaining a healthy weight and reducing the risk of diseases.
- Men's health can benefit from the inclusion of legumes in their diets, as they provide essential proteins, minerals, and vitamins.
- Women, too, can benefit from the high nutritional content of legumes, supporting their unique health needs and the impact of aging.
- Skin-care specialists may consider recommending legumes to their clients for their potential anti-inflammatory and antioxidant properties.
- Thermapies-and-treatments for a variety of medical-conditions might welcome the inclusion of legumes in their suggested diets, as they offer cost-effective and easily accessible nutrition for balancing health and wellness.
