A new study is suggesting that regularly eating a cup of beans a day may offer measurable benefits for heart and metabolic health. Incorporating beans into daily diets could serve as a simple, cost-effective way to reduce the risk of chronic diseases. The 12-week study of 72 people with prediabetes showed an association between chickpea consumption and improved cholesterol levels, while eating black beans was linked with reduced inflammation.

“Individuals with prediabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes,” said study investigator Morganne Smith, who is with the Illinois Institute of Technology. “Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with prediabetes, although glucose levels were not changed.”

Black beans and chickpeas are commonly consumed but often overlooked in detailed studies regarding their impact on cholesterol and inflammation among those at risk for heart disease or diabetes. The new study is part of a larger project exploring how eating black beans and chickpeas affects inflammation and insulin response through gut microbiome activity.

“Our study showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone,” said Smith. “These findings could be used to inform dietary guidelines, clinicians or public health programs focused on preventing heart disease and diabetes.”

To increase the study’s relevance to everyday life, the researchers conducted the study with participants in free-living conditions. Participants were randomly assigned to eat either 1 cup of black beans, chickpeas or rice (control) for 12 weeks. Blood samples were taken at baseline, 6 weeks and 12 weeks to track cholesterol, inflammation, and blood sugar. Glucose tolerance tests were conducted at the beginning and end of the study.

For the group consuming chickpeas, total cholesterol significantly decreased from an average of 200.4 milligrams per deciliter at the beginning of the study to 185.8 milligrams per deciliter after 12 weeks. For those eating black beans, the average level of pro-inflammatory cytokine interleukin-6, which is a marker of inflammation, was 2.57 picograms per milliliter at baseline and significantly decreased to 1.88 picograms per milliliter after 12 weeks. No significant changes were observed in markers of glucose metabolism.

The researchers say that swapping beans, whether canned, dried or frozen, in place of less healthy options is a great place to start when trying to eat more beans. However, be aware of any additional ingredients such as salt or sugar. “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,” said Smith. “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.”

For the next phase of this project, the researchers plan to examine how consuming black beans and chickpeas influences gut health to better understand the connection between the gut microbiome and metabolic health. Studies suggest that some molecules in black beans may help destroy unhealthy parasites and bacteria in the digestive tract.

Beans provide both soluble and insoluble fiber, which helps your body eliminate waste. Nutrients in black beans that lower your risk of cardiovascular disease include antioxidants that lower inflammation in your blood vessels. Dry beans are rich in complex carbohydrates and dietary fiber and they are also a good source of plant-based protein, making them a meat alternative.

Beans are packed with essential vitamins, minerals, and micronutrients such as vitamins C and B, potassium, copper, phosphorus, manganese, magnesium, folate, and antioxidants (polyphenols). All of these excellent nutritional properties enable beans to help combat cancer and strengthen overall health.

Avoiding Bloating and Gas

When adding beans to your diet experts say it is best to start with a small serving or try spreading your bean intake throughout the day. When cooking dry beans, it is recommended that you soak them overnight before cooking. This may help lower some of the gas-producing compounds. Further, adding herbs can help work as digestive aids while cooking beans. These include cumin, coriander, fennel and ginger as well as others.

Boiling black beans on the stove or cooking them in a pressure cooker is what nutritionists recommend. If you use a slower cooker or crock pot, they may not get hot enough to eliminate the lectins in black beans. The lectins are a major culprit of unwanted GI side effects. If eating canned beans, rinsing them well can help reduce gas and bloating.

Black beans are considered to be among the healthiest of beans because they have the highest antioxidant and may help protect against colon cancer, liver cancer, and breast cancer. Black beans are high in ergothioneine, which is an unusual amino acid that may help protect against cancer.

John Schieszer is an award-winning national journalist and radio and podcast broadcaster of The Medical Minute. He can be reached at medicalminutes@gmail.com