A daily cup of beans could help stave off chronic disease by boosting heart health, research suggests. A 12-week study involving 72 people with prediabetes found those who ate chickpeas had improved cholesterol levels, while those who ate black beans showed signs of reduced inflammation.
Study author Morganne Smith, a doctoral candidate at Illinois Institute of Technology in the US, said: “Our study showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone. These findings could be used to inform dietary guidelines, clinicians or public health programs focused on preventing heart disease and diabetes.”
Participants had blood samples taken at the start of the study, then again at six and 12 weeks.
They were tested for cholesterol, inflammation, blood sugar and glucose tolerance.
Chickpea eaters saw their cholesterol significantly decrease from an average of 200.4 milligrams per decilitre at the beginning of the study to 185.8 milligrams per decilitre after 12 weeks.
For those eating black beans, the average level of pro-inflammatory cytokine interleukin-6 — a marker of inflammation — was 2.57 picograms per millilitre at baseline and significantly decreased to 1.88 picograms per millilitre after 12 weeks.
Researcher said that canned, dried or frozen beans could be used to boost your intake, although people should check for levels of additional ingredients like salt and sugar.
Ms Smith added: “There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases.
“You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice or quinoa.”
The findings were presented at Nutrition 2025, the flagship annual meeting of the American Society for Nutrition this month.
