These Beans May Help Lower Chronic Disease Risk

What if the key to a healthier heart and improved metabolic health was sitting in your pantry all along? A new study shines a spotlight on the humble black bean and chickpea, both affordable and versatile staples, as potential gamechangers for reducing the risk of chronic diseases. 

Researchers have discovered that regularly eating just a cup of beans a day may offer significant benefits, and the results were shared this week at a meeting of the American Society for Nutrition in Orlando, Florida. Let’s unpack what they found.

How Was The Study Conducted?

To determine how certain foods may impact health outcomes, a total of 72 adults with prediabetes participated and were randomly divided into three groups. Each group was instructed to consume one of three daily options for 12 weeks: 1 cup of black beans, 1 cup of chickpeas or 1 cup of rice as a control. 

Researchers allowed participants to remain in their regular home environments, referred to as “free-living conditions,” rather than keeping them in a controlled laboratory setting. By allowing participants to maintain their normal lifestyles while incorporating the assigned food into their everyday meals, the study aimed to imitate realistic dietary practices.

To measure the effects of these dietary changes, researchers used a variety of health markers. Blood samples were collected at the start of the study, midway at six weeks, and again at the conclusion of the 12 weeks. These samples were analyzed to track significant biochemical changes, including cholesterol levels, inflammation markers and glucose metabolism. Additionally, glucose tolerance tests were performed at the beginning and the end of the study to further evaluate insulin response and blood sugar control.

What Did This Study Find?

Over the 12-week study period, researchers observed notable improvements in markers of heart and metabolic health among participants who consumed either black beans or chickpeas daily. For the chickpea group, total cholesterol levels decreased significantly by nearly 15 milligrams per deciliter, dropping from an average of 200.4 mg/dL to 185.8 mg/dL. This reduction is significant, as high cholesterol is a major factor contributing to heart disease.

Meanwhile, participants who incorporated black beans into their diet saw significant reductions in inflammation, as evidenced by lower levels of the pro-inflammatory marker interleukin-6. These findings highlight how even simple dietary changes like swapping in nutrient-dense foods such as beans and chickpeas can have measurable health outcomes.

Interestingly, while both chickpeas and black beans showed benefits in cholesterol and inflammation markers, the study did not find significant differences in glucose metabolism or blood sugar levels across any of the groups by the end of the study. Despite this, researchers stress the importance of legumes as a versatile, affordable, and accessible food option capable of supporting overall health, particularly for individuals at risk of chronic diseases such as heart disease and diabetes. 

It is important to acknowledge this study’s limitations. First, the study’s relatively small sample size of 72 participants may not fully represent the broader population, making it necessary to conduct larger studies to confirm these findings. Additionally, the study focused specifically on individuals with prediabetes, which means that the results may not directly apply to other populations or those without metabolic risks. Another consideration is the short duration of the study: 12 weeks may not capture the long-term effects of integrating chickpeas or black beans into the diet. Lastly, while improvements in cholesterol and inflammation markers were noted, the lack of significant changes in glucose metabolism highlights that bean consumption alone may not address all aspects of metabolic health. 

Finally, it is important to note that this data was not published in a peer-reviewed journal. While the findings provide valuable insights, the lack of peer review underscores the need for cautious interpretation and further validation by the scientific community.

How Does This Apply to Real Life?

These findings have real-life implications for anyone looking to improve their heart and metabolic health through simple dietary changes. Beans and chickpeas, which are affordable and widely available, can be seamlessly incorporated into everyday meals to help support health, especially for people with pre-diabetes. 

Both of these legumes also offer satisfying protein and fiber in every bite, making them a budget-friendly way to stretch your meals—especially soups and pastas—and enjoy a filling lunch or dinner.

Here are some simple ways you can include black beans and chickpeas in your day:

• Add them to salads. Toss black beans or chickpeas into your salads for added protein and texture. 
• Blend them into dips. Create homemade hummus using chickpeas or a black bean dip as a healthy snack option.
• Use them in soups or stews. Black beans and chickpeas are perfect additions to soups, stews, and chilis. Try our Black Bean Soup for a satisfying recipe. 
• Add them to grain bowls. Incorporate them with quinoa, rice, or other grains alongside roasted vegetables for a balanced meal.
• Use them in wraps or tacos. Fill tortillas or wraps with spiced black beans or chickpeas for a quick and delicious option—we love our Black Bean-Avocado Wrap for an easy lunch you can even take on the go.
• Bake them into snacks. Roast chickpeas with spices for a crunchy snack or use black beans in brownies for a nutritious twist on dessert.

The Bottom Line

A new, non-peer-reviewed study suggests that eating black beans and chickpeas offers health benefits that can help protect you from chronic disease. In particular, black beans may reduce chronic inflammation and chickpeas may be helpful for lower cholesterol. The results of this study serve as a that small, intentional dietary changes can have a meaningful impact on overall health. 

Incorporating nutrient-dense foods like black beans and chickpeas into your meals not only supports heart health and reduces inflammation but also underscores the importance of affordable and accessible solutions to combat chronic diseases—no complicated or fancy diet required! Combining these dietary shifts with other practices like regular exercise, sufficient sleep, and stress management could further amplify their benefits.