Incorporating a certain tinned food into your daily diet could have a significant impact on your cholesterol levels and overall health. A recent study discovered that consuming chickpeas every day for several weeks resulted in notable health benefits.
Additionally, eating black beans was found to reduce inflammation, with a daily serving of just one cup showing positive effects. The research, published in Current Developments in Nutrition, involved 72 participants with prediabetes, a condition affecting over five million people in the UK.
During the 12-week trial, participants consumed either a cup of chickpeas, black beans, or white rice daily. The results showed that those on the chickpea diet experienced a significant drop in cholesterol levels, from approximately 200 to 186 milligrams per deciliter, bringing them within the normal range.
Participants in both the chickpea and black bean groups also exhibited reduced signs of inflammation in the blood. According to study author and nutritionist Indika Edirisinghe: “Just adding one cup of beans a day can make some big differences.”
(Image: getty)
However, it has been noted that due to the limited size and length of the study, more research into the impact of chickpeas on cholesterol is needed. The study authors wrote: “Consumption of either chickpeas or black beans improved markers of inflammation in people with pre-diabetes.
“Chickpeas also modulates cholesterol, mostly favouring total cholesterol and low-density lipoprotein cholesterol [‘bad’ cholesterol] reduction. These results may be useful for providing dietary guidance to address individual needs. Duration of intake should be considered when interpreting results.”
Researchers also pointed out that chickpeas are an accessible and affordable dietary option. Morganne Smith, also a nutritionist at Illinois Tech, added: “They’re very common, they’re affordable and they’re accessible.”
What makes chickpeas so healthy?
Chickpeas are rich in soluble fibre, which has been shown to lower cholesterol levels. In reference to this study Maddie Gallivan, a registered dietitian who was not involved in the recent study, told Medical News Today : “The soluble fibre in these legumes helps to lower cholesterol by reducing how much is absorbed into the bloodstream.”
This is because soluble fibre binds to cholesterol in the gut, carrying it through the intestines and out of the body in faeces. It can also help you feel fuller for longer.
Maddie said: “Beans and chickpeas are excellent examples of plant-based protein sources that are also packed with fibre. They also help you keep fuller for longer.”
She also highlighted the benefits of chickpeas for gut health. “When eaten as part of a diverse, plant-rich diet, beans and chickpeas can support a healthy gut microbiome”, she explained.
“A variety of fibres from whole plant foods – like vegetables, fruits, wholegrains, pulses, legumes, nuts, and seeds – will feed the beneficial bacteria in your gut, encouraging them to flourish and support overall health.”
At the time of reporting, you could buy a tin of chickpeas from Tesco for 49p. To lower your cholesterol levels, the NHS recommends:
- Eating a healthy, balanced diet
- Reducing your intake of saturated fats
- Exercising for at least 150 minutes a week
- Quitting smoking
- Reducing your alcohol intake.
If you are concerned about your cholesterol levels, you should speak to your doctor.