While the study targeted those with pre-diabetes, Smith added that beans are a smart choice for nearly everyone. Rich in fibre, plant protein, and essential nutrients, pulses like chickpeas and black beans can support overall metabolic health
A new study has found that adding chickpeas and black beans to your daily diet may significantly lower cholesterol levels and reduce inflammation—two key risk factors for heart disease and type 2 diabetes.
Researchers at the Illinois Institute of Technology, USA, studied 72 adults with pre-diabetes over a 12-week period. Participants were given daily servings of either chickpeas (about 160g cooked) or black beans (approximately 170g cooked), while their health markers were closely monitored.
The results were promising: those who consumed chickpeas showed improved cholesterol levels, while the black bean group experienced reduced inflammation—both without any significant change in blood glucose levels.
Lead researcher Morganne Smith explained the importance of the findings. “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,” she said.
“Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with pre-diabetes, although glucose levels were not changed. These findings could help inform dietary guidelines, clinical recommendations, or public health programmes focused on prevention.”
While the study targeted those with pre-diabetes, Smith added that beans are a smart choice for nearly everyone. Rich in fibre, plant protein, and essential nutrients, pulses like chickpeas and black beans can support overall metabolic health.
The research adds to a growing body of evidence supporting legumes as powerful, affordable, and accessible tools in disease prevention. The team hopes their work will inspire more people to include pulses in their daily meals. The full findings have been published in a peer-reviewed nutrition journal.
