A groundbreaking study has revealed that consuming just one cup of beans daily could significantly improve heart health markers in people at risk of chronic disease. The research demonstrated that chickpeas effectively reduced cholesterol levels, while black beans decreased inflammation in adults with prediabetes.The 12-week investigation suggests that beans could provide an accessible and affordable dietary intervention to prevent cardiovascular disease and diabetes.The research involved 72 participants with prediabetes who were randomly allocated to consume either one cup of black beans, chickpeas or rice as a control for 12 weeks. Participants eating chickpeas experienced a substantial reduction in total cholesterolGETTYConducted under free-living conditions to enhance real-world applicability, the study tracked participants’ health markers through blood samples collected at baseline, six weeks and 12 weeks.Researchers measured cholesterol levels, inflammation markers and blood sugar, while glucose tolerance tests were performed at the study’s beginning and conclusion. The findings will be presented at NUTRITION 2025, the American Society for Nutrition’s flagship annual meeting in Orlando from May 31 to June 3.The chickpea group experienced a substantial reduction in total cholesterol, dropping from an average of 200.4 milligrams per decilitre at baseline to 185.8 milligrams per decilitre after 12 weeks. Meanwhile, participants consuming black beans showed significant decreases in inflammation markers.Their average interleukin-6 levels, a pro-inflammatory cytokine, fell from 2.57 picograms per millilitre at the study’s start to 1.88 picograms per millilitre by week 12.However, researchers observed no significant changes in glucose metabolism markers across any of the groups during the study period.”Our study showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone,” said Smith. Beans could hold the key to better metabolic healthGETTY”These findings could be used to inform dietary guidelines, clinicians or public health programmes focused on preventing heart disease and diabetes.”He added: “There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases.”You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice or quinoa.”Future research will examine how black beans and chickpeas influence gut health to better understand the connection between the gut microbiome and metabolic health.