What happens to your cholesterol when you eat beans every day?

People with prediabetes who ate A cup of chickpeas or black beans per day for 12 weeks lowered them cholesterol, triglycerides and inflammation markersAccording to research presented Tuesday at Nutrition 2025, the annual flagship meeting of the American Society for Nutrition.

About 98 million – or one in three – the Americans have a prediabetes, a condition in which blood sugar is higher than normal but not high enough for a diagnosis of diabetes.

“Individuals with prediabetes often present an altered lipid metabolism and chronic low -grade inflammation, which can both contribute to the development of conditions such as heart disease and type 2 diabetes,” said the author of the Morganne Smith study, candidate for the doctorate at Illinois Institute of Technology, in a press release. “These results could be used to shed light on food directives, clinicians or public health programs focused on the prevention of heart disease and diabetes.”

With the financing of the USDA PUS CROP Health Initiative (PCHI), Illinois Institute of Technology researchers began their study with 72 participants with prediabetes.

These participants were randomly placed in one of the three groups:

• Whoever ate 1 cup of black beans per day
• The one who ate 1 cup of chickpeas per day
• The one who ate 1 cup of rice per day

Bloody blood samples were taken at the start of the study, week 6 and week 12.

At the end of 12 weeks, those who ate chickpeas daily significant decrease in total cholesterol (linked to the reductions of LDL, “bad” cholesterol and HDL, or “good” cholesterol) and triglyceridesA type of fat found in the blood. High cholesterol or triglycerides can contribute to the accumulation of plaque in the arteries, which increases the risk of heart problems.

At the 6 -week brand, the chickpea group also had Lower inflammation markerswhich, over time, can cause chronic disease. However, these figures increased again in week 12.

After 12 weeks, participants in the black bean group had reduced inflammatory markersWhich was more significant than that of chickpea or rice peas eaters.

The researchers did not find that the consumption of beans was linked to significant differences in glucose levels.

It is promising news For the many Americans with prediabetes or diabetes, said Alyssa Tindall, RDN, PHD, assistant professor of health sciences at Ursinus College, who was not affiliated with the study. “Diabetes creates serious health and economic challenges for millions of people and has an impact disproportionately to individuals and low-income families,” she said Health. “Beans are an easily accessible and inexpensive food that contains vitamins, minerals, proteins and, perhaps the most important, fibers.”

Although these results imply positive effects for people with prediabetes, the author of the study Indika Edirizinghe, PHD, professor of food sciences and nutrition at Illinois Institute of Technology, warned that The results cannot necessarily be extrapolated for the wider population. “It is essential to recognize that they cannot be generalized because the study was limited to people with prediabetes,” he said Health. “This underlines the need to continue research on a broader population to fully understand the implications.”

It should also be noted that the The study is small and has not yet been evaluated by peers. This process is an important step in validating the quality and integrity of scientific research.

According to Sharon Palmer, RDN, MSFS, of the dietitian dietitian, the ability of black beans to reduce inflammation can come from their High fiber contents. This fiber helps nourish the intestinal microbiome, producing anti-inflammatory compounds.

They also contain plant compounds called phytochemicalsSaid Palmer, who can produce “antioxidant and anti-inflammatory action”.

Although this new study has not found a link between the consumption of black beans and cardiac health markers, the American Heart Association recommends beans and legumes as part of a healthy food model, noting that they can lower cholesterol. Palmer attributes their hypocholesterolemic potential to the fiber capacity to block the absorption of cholesterol in the digestive tract.

Chickpeas have also been shown to help Total and LDL cholesterol. Like black beans, they are a rich source of fibers. In a previous study, women who added chickpeas to their diet had lower cholesterol after five weeks.

Tindall said foods and chickpeas can support health by replacing other foods. The substitution of chickpeas with another protein like beef, for example, decreases the intake of saturated fat – a choice of diet that could help reduce cholesterol over time.

Like black beans, chickpeas also contain plant compounds that can produce antioxidant effects. According to Tindall, these can have an impact favorable to the immune system, possibly by modulating the intestinal microbiome.

Given the results of the study, Tindall is optimistic about the effects of black beans and chickpeas on cardiometabolic health for people with prediabetes. “It is promising to see the total reductions of cholesterol and cholesterol LDL after 12 weeks, but it is important to consider the whole regime,” she said.

A healthy and healthy diet not only includes beans and legumes, but other foods such as whole grains, fruits and vegetables – and does not include large amounts of sugar, sodium or processed foods.

However, experts regularly encourage eating black beans and chickpeas for their variety of advantages based on evidence. “Our study has shown the advantages of bean consumption in adults with pre-diabetes, but They are a great option for everyone“Said Smith in the press release.

Some favorite ways of Palmer to eat beans include:

• Adding canned varieties to salads, cereal bowls, wraps, pans, soups, stews and pasta dishes.
• Throwing them into an instant pot (no soaking required) for use throughout the week.
• Experience with them in world cuisine, such as houmous, chickpea pitas, dal, tacos, burritos and pasta.