According to a 12-week study of 72 adults with pre-diabetes, consumption of either chickpeas or black beans improves markers of inflammation in prediabetic people, and consumption of chickpeas also modulates cholesterol.
Eating a cup of beans a day may offer measurable benefits for heart and metabolic health. Image credit: PDPics.
“Individuals with pre-diabetes 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 Morganne Smith, a doctoral candidate at Illinois Institute of Technology.
“Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with pre-diabetes, 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,” Smith said.
“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.
The 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, and 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 — 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.
“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,” the scientists said.
“However, be aware of any additional ingredients like salt or sugar, depending on what you buy.”
“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,” Smith said.
“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.”
The authors reported their results June 3 at NUTRITION 2025, the flagship annual meeting of the American Society for Nutrition.
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Morganne M. Smith et al. Effects of Chronic Intake of Black Beans and Chickpeas on Metabolic and Inflammatory Markers in Adults with Pre-diabetes. NUTRITION 2025, abstract # OR18-01-25
