People with prebitisms who ate A cup of chickpeas or black beans daily for 12 weeks They are reduced Cholesterol, TriglyceridesAnd inflammation markerAs Research Nutrition was presented on Tuesday in 2025, the major annual meeting of the American Society for Nutrition.

About 98 million – or one of the three – Americans have prediabetesA condition in which blood sugar levels are higher than normal, but not enough for diagnosis of diabetes.

The study author Morgan Smith said, “People with predeeds often demonstrate impaired lipid metabolism and inflammation of the old-grain, both can contribute to the development of conditions such as heart disease and type 2 diabetes.” Press release“These findings can be used to inform dietary guidelines, physicians or public health programs that are focused on preventing heart disease and diabetes.”

With funding from USDA’s Pulse Crop Health Initiative (PCHI), researchers at the Illinois Institute of Technology began their studies with 72 participants.

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

• One who ate 1 cup black legumes per day
• One who ate 1 cup of chickpeas per day
• One who ate 1 cup of rice per day

Fasting blood samples were taken at the beginning of the study at 6 and week 12.

By the end of 12 weeks, people who had eaten chickpeas daily Total cholesterol decreased significantly (Both LDL cuts, “bad” cholesterol, and HDLOr “good” cholesterol) and TriglyceridesA type of fat is found in the blood. high cholesterol Or triglycerides can contribute to plaque buildup in the arteries, which increases the risk of heart problems.

6-On the mark of the week, there was also a chickpea group Lower marker SwellingWhich, over time, can cause chronic disease. However, the number increased to 12 weeks again.

After 12 weeks, the Black Bean Group was with the participants Bhadlag Marker LessWhich was more important than those who eat chickpeas or rice.

Researchers did not find that the consumption of bean was associated with significant differences in glucose levels.

it is Promising news Said with predeabities or diabetes for many Americans Elisa Tinde, RDN, PhDAn assistant professor of health science at Ursinus College, who was not associated with the study. ,diabetes Creates serious health and economic challenges for millions of people and affects low -income persons and families, ”he told Health“Beans are an easily accessible and cheap food that includes vitamins, minerals, proteins and perhaps the most important, fiber.”

While these findings have a positive effect for people with predeabito, study author. Indica Edirinj, PhDA professor of food science and nutrition at Illinois Institute of Technology warned that Results are not necessarily additional for comprehensive populationHe said, “It is necessary to identify that the study cannot be normalized because the study was limited to individuals with predeeds,” he said that Health“This emphasizes the need for further research in a broader population to fully understand the implications.”

It is also worth noting that The study is small and is The colleague has not been reviewed yetThis process is an important step in validating the quality and integrity of scientific research.

As Sharon Palmer, RDN, MSFSPlant-managed dietists, black beans’ ability to reduce inflammation may come from them High fiber materialIt helps in nourish fiber Intestine microbiomProduction of anti -inflammatory compounds.

They also have compounds of the plant. PhytochemicalPalmer said, who can produce a one “Antioxidant And anti -inflammatory action. ,

Although this new study did not find a link between the consumption of black bean and heart health markers, the American Heart Association recommends beans and legumes as part of a healthy food pattern, given that they can reduce cholesterol. Palmer credits the ability to reduce its cholesterol for fiber’s ability to block cholesterol absorption in the digestive system.

Chole, also, are shown to help the total and LDL cholesterol. Like black beans, they are a rich source of fiberIn an earlier study, women who added chickpeas to their diet had low cholesterol levels after five weeks.

Tyndal said that foods like chickpeas can support health by changing other foods. Replaceing chickpeas for another protein such as beef, for example, saturated fat intake is reduced – a diet option that can help reduce cholesterol over time.

Like black beans, chickpeas also contain plant compounds that can cause antioxidant effects. According to Tindal, these can favorably affect the immune system, possibly by modifying the intestine microbiom.

Keeping in mind the results of the study, people with tindal predeabities are optimistic about the effects of black beans and chickpeas on cardiometabolic health. “It is promising to see the cut in total cholesterol and LDL-cholesterol after 12 weeks, but it is important to consider the entire diet,” he said.

A heart-healthy diet includes not only beans and legumes, but other foods such as whole grains, fruits and vegetables-and do not include high amounts of sugar, sodium, or processed foods,

Nevertheless, experts encourage eating black beans and chickpeas regularly for the diversity of their evidence-based benefits. “Our study showed the benefits of consuming beans in adults with pre-melody, but They are a great option for all“Smith said in the release.

Some of Palmer’s favorite ways include eating beans:

• Salad, grain bowls, raps, caisrol, soup, stew and add canned varieties to recipes.
• For use throughout the week, throwing them into an immediate pot (no soaking no).
• Using them in global cuisine, such as Hammus, Chhola Pitas, Dal, Tacos, Buritos and Pasta.