Chickpeas Might Help Lower Cholesterol

A daily serving of chickpeas could play a role in lowering dangerous cholesterol levels, which significantly contributes to heart disease and stroke.

A recent study revealed that individuals who incorporated canned chickpeas into their diets for three months saw their high cholesterol reduced to within a healthy range.

Researchers from the Illinois Institute of Technology discovered that black beans, another canned legume, also had a similar effect on cholesterol levels.

Professor Morganne Smith, the lead author of the study, encouraged those dealing with high cholesterol to substitute less nutritious foods in their diets with beans—be they canned, dried, or frozen.

She remarked, “There are numerous ways to integrate beans into your daily routine as a budget-friendly method to enhance overall health and minimize the risk of chronic diseases.” She suggested blending them into soups for added creaminess, using them as a salad topping, or mixing them with grains like rice.

The research team speculates that legumes like chickpeas might enhance the presence of beneficial bacteria in the gut, which may help in removing harmful cholesterol from the bloodstream.

Cholesterol, a fatty substance, is essential for various bodily functions. There are two types: HDL, known as the “good” cholesterol, and LDL, which can be harmful when present in excess.

High levels of LDL cholesterol are linked to serious health risks such as heart attacks and strokes. This is largely because LDL can create plaques that clog the arteries, hindering blood flow to and from the heart.

In the UK, an estimated 6.3 million people are believed to have high cholesterol, which can lead to type 2 diabetes and heart issues if left untreated.

During the 12-week study, presented at the annual meeting of the American Society for Nutrition in Orlando, 72 prediabetic participants were monitored to understand how adding beans to their daily diets affected their health.

The Heart Foundation notes that individuals with diabetes are approximately twice as likely to experience a stroke or develop heart disease, and around three-quarters of those with diabetes also face high cholesterol.

Participants were randomly assigned to consume one cup of either black beans, chickpeas, or rice as a control group each day for 12 weeks.

Blood samples were collected at the beginning, halfway through, and six weeks after the study concluded to monitor cholesterol, blood sugar levels, and inflammation.

Additionally, the researchers conducted a glucose tolerance test at the study’s start and end to evaluate how participants responded to sugar intake.

By the end of the study, those who consumed chickpeas daily saw a noticeable drop in cholesterol from 200.4 mg/dL at the study’s start to 185.8 mg/dL by the end. Total cholesterol levels are considered high when above 200 mg/dL, while lower figures are classified as normal.

Participants eating black beans also had reduced inflammation after the 12-week period.

The researchers concluded, “Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in individuals with prediabetes.”

Professor Smith advised that people looking to add beans to their diets should be cautious of any added ingredients, like salt or sugar, which can be linked to heart disease.

Diabetes affects nearly six million people in the UK, with about 90 percent being type 2. However, charities estimate around 1.2 million individuals may be living with undiagnosed diabetes.