Overview

• A 12-week trial of 72 prediabetic participants showed that daily consumption of one cup of chickpeas lowered total cholesterol from about 200 to 186 milligrams per deciliter.
• Participants who ate a cup of black beans each day exhibited significant reductions in blood inflammation markers by the end of the study.
• Researchers identified high soluble fiber content in both legumes as the key mechanism limiting cholesterol absorption and promoting gut health.
• Study authors cautioned that the limited sample size and duration mean further research is needed to confirm long-term cardiovascular benefits.
• Nutritionists noted that beans are affordable, widely available and align with NHS dietary guidelines for managing early heart disease risk.