Proverbs are unaware (almost) and science can confirm and update them: eating one portion of legumes per day Can you really remove the cardiologist from Torno? Perhaps it is not quite so, however not forever, but a new study led byIllinois Institute of Technology (USA) has shown that one cup of beans and other legumes A day improves cardiac and metabolic health.
The research, conducted for 12 weeks out of 72 people with prediabetes, found a correlation between the consumption of chickpeas and the Improvement of cholesterol levels and between consumption the black beans and the reduction of inflammationindicating a simple and economic way to reduce the risk of chronic diseases.
People with prediabetes often have an altered lipid metabolism and low -grade chronic inflammation, both factors that can contribute to the development of pathologies such as heart disease and type 2 diabetes – explains Morganne Smith, who has collaborated at work – our study discovered that the consumption of beans has contributed to significantly lower cholesterol and reduce inflammation in people with prediabetesalthough glucose levels have not changed
The study, among other things, even if it has shown the benefits of the consumption of beans in adults with prediabetes, actually represents an excellent option for everyone.
These results could be used for Inspire the dietary guidelinesdoctors or public health programs focused on Prevention of heart disease and diabetes
How research was conducted and results
To increase the relevance of the study in daily life, the researchers conducted the study with participants in usual conditions of life, which was randomly asked to consume 1 cup of black beans, chickpeas or rice (this third group for control) for 12 weeks.
There were therefore blood samples at the beginning, at 6 and 12 weeks for monitor cholesterol, inflammation and blood sugarand glucose tolerance tests were conducted at the beginning and end of the study.
In the group that consumed chickpeas, the total cholesterol has significantly decreased from an average of 200.4 milligrams per deciliter at the beginning of the study at 185.8 milligrams per deciliter after 12 weeks. In those who instead consumed black beans, the average level of interleuchin-6, a marker of inflammation, was 2.57 picograms per milliliter at the beginning and 1.88 picograms per milliliter after 12 weeks. No significant variations have been observed in glucose metabolism markers.
There are many ways for integrate the beans in your daily dietan convenient way to encourage general health and reduce the risk of chronic diseases. You can blend to thicken a base of soup, add them as a salad condiment or combine them with other cereals such as rice or quinoa
For the next phase of this project, researchers intend to examine how the consumption of black beans and chickpeas affects intestinal health to better understand the connection between the intestinal microbioma and metabolic health.
The results were presented at the conference Nutrition 2025the most important annual meeting ofAmerican Society for Nutritionwhich was held to Orlando (Florida, USA) from May 31 to June 3rd.
Source: eurekalert
