Having high cholesterol puts you at greater risk of heart attacks and strokes.
Eating more of a tinned food could help lower cholesterol levels and reduce inflammation in the body. A new study found that people who ate chickpeas every day saw a number of impressive health benefits in just weeks.
Eating black beans was also shown to reduce inflammation, with just a cup-sized serving consumed daily shown to be enough. As part of the research, which has been published in Current Developments in Nutrition, a team from Illinois Tech in the US enrolled 72 participants with prediabetes.
Prediabetes occurs when someone has blood sugar levels above the normal range, but not high enough to be diagnosed as having diabetes. This affects more than five million people in the UK.
During the trial, the participants ate either a cup of chickpeas, black beans or white rice every day for 12 weeks. By the end of the trial, the cholesterol levels of people on the chickpea diet dropped from about 200 to 186 milligrams per deciliter – moving them from unhealthy to normal levels.
Those in both the chickpea group and the black bean group also showed reduced signs of inflammation in the blood. Study author and nutritionist Indika Edirisinghe commented: “Just adding one cup of beans a day can make some big differences.”
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 continued: “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.”
Chickpeas are also great for gut health. “When eaten as part of a diverse, plant-rich diet, beans and chickpeas can support a healthy gut microbiome”, she said. “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.