Chickpeas Linked to Lower Cholesterol Levels

New research suggests that a common pantry item might help in reducing cholesterol levels. A study by the Illinois Institute of Technology revealed that chickpeas, also known as garbanzo beans, can have a positive effect on cholesterol.

Participants who included chickpeas in their daily diet for 12 weeks experienced notable drops in their cholesterol levels. Interestingly, a doctor remarked on the impact of chickpeas, stating that spicy dishes, particularly from Thai cuisine, could be “forever” affected by this discovery.

The findings were presented at the Nutrition 2025 Conference held in Orlando last week and focused on adults with prediabetes. Researchers also explored the effects of black beans but found them to be less effective than chickpeas in this context.

Dr. William W. Li, author of “Eat To Beat Disease: The New Science of How Your Body Heals Yourself,” shared insights in an interview, although he was not part of the study. Li explained that chickpeas might lower cholesterol by interacting with our intestinal microbiome, which is populated by trillions of bacteria. He emphasized that dietary fiber from chickpeas plays a significant role in enhancing gut health.

According to Li, “They can be dried and roasted and eaten as a snack.” This focus on fiber is essential, as healthy bacteria supported by chickpeas can improve lipid metabolism, decrease blood cholesterol, and alleviate inflammation via metabolites known as short-chain fatty acids.

Now, incorporating chickpeas into one’s diet could seem intimidating, but Li reassures that there are numerous tasty recipes available. He mentioned that chickpeas could be enjoyed roasted, or even simmered with spices and vegetables for a flavorful dish.

However, it’s crucial to steer clear of excessive oil when preparing legumes, as deep frying should be avoided. Instead, roasting, stewing, or cooking them in a healthy manner preserves their nutritional benefits. “Using healthy oils, like extra virgin olive oil, can maximize the health value of your meals,” Li added, suggesting incorporating ingredients such as onions, garlic, and turmeric for added benefits.

Chickpeas lend themselves to a variety of dishes—from falafel to salads—making them a versatile protein source. One of the best-known uses is hummus, a popular Middle Eastern dip, which not only tastes great but can also be made even better by removing the skin from the chickpeas for a smoother texture. Typically, hummus includes tahini, garlic, olive oil, and various spices, making it a delightful addition to meals or snacks.