Eating one cup of chickpeas or black beans every day for 12 weeks can reduce cholesterol, triglycerides, and inflammation in people with prediabetes. This research was presented Tuesday at NUTRITION 2025, the annual meeting of the American Society for Nutrition.
Prediabetes affects about 98 million Americans, or roughly one in three. It means blood sugar levels are higher than normal but not high enough to be classified as diabetes.
“Mild inflammation and abnormal lipid metabolism are common in prediabetes,” said Morganne Smith, the study’s lead author and a doctoral candidate at the Illinois Institute of Technology. “These factors can increase the risk of heart disease and type 2 diabetes. Our results may help shape dietary advice for preventing these conditions.”
Study Design and Groups
The study, funded by the USDA’s Pulse Crop Health Initiative, involved 72 adults with prediabetes. They were divided into three groups:
- One group ate one cup of black beans daily.
- Another group ate one cup of chickpeas daily.
- The last group ate one cup of rice daily.
Fasting blood samples were taken at the start, after six weeks, and after 12 weeks.
Results: Beans Improve Cholesterol and Inflammation
After 12 weeks, the chickpea group showed a significant drop in total cholesterol, including both LDL (“bad”) and HDL (“good”) cholesterol, and triglycerides. High levels of cholesterol and triglycerides can cause artery blockage and raise heart disease risk.
At six weeks, the chickpea group also had lower inflammation markers, but these rose slightly by week 12.
The black bean group experienced a greater decrease in inflammation markers after 12 weeks compared to the other groups.
The researchers found no significant changes in blood glucose levels linked to eating beans.
Expert Opinions
Alyssa Tindall, a nutrition professor not involved in the study, called the findings encouraging. “Diabetes is a major health challenge that affects millions, especially in low-income groups,” she said. “Beans are affordable, accessible, and packed with fiber, protein, vitamins, and minerals.”
Study Limitations
Indika Edirisinghe, a professor and co-author, warned that the results apply only to people with prediabetes. “We cannot generalize these findings to everyone,” he said. “More research is needed with a larger and more diverse population.”
The study was small and has not yet undergone peer review, which is important for confirming scientific accuracy.
How Beans Benefit Health
Sharon Palmer, a registered dietitian, explained that black beans may reduce inflammation because of their high fiber, which supports a healthy gut microbiome. They also contain phytochemicals with antioxidant and anti-inflammatory effects.
Though this study did not show a direct effect of black beans on heart health markers, the American Heart Association recommends beans as part of a heart-healthy diet. Fiber in beans can help lower cholesterol by reducing its absorption in the gut.
Chickpeas similarly help lower total and LDL cholesterol. Previous research showed women who ate chickpeas regularly had lower cholesterol after five weeks.
Tindall added that swapping chickpeas for animal proteins like beef can reduce saturated fat intake, which benefits heart health. Chickpeas also contain antioxidants that may positively influence the immune system through gut health.
Tips to Add More Beans to Your Diet
Tindall encourages including beans as part of a balanced diet with whole grains, fruits, and vegetables, while limiting sugar, salt, and processed foods.
Morganne Smith said, “Our study shows beans benefit adults with prediabetes, but they are a healthy choice for everyone.”
Sharon Palmer suggests simple ways to enjoy beans:
- Add canned beans to salads, grain bowls, wraps, soups, and casseroles.
- Cook dried beans in an Instant Pot without soaking for easy weekly meals.
- Try global dishes like hummus, chickpea pitas, dal, tacos, burritos, and pasta.
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