Lower Your Cholesterol And Tamp Down Inflammation With This Cheap Pantry Staple
Canned beans may be flying off the shelves at local grocery stores now that they are receiving national recognition as a healthy food choice. Beans (particularly bean salads) are trending on TikTok. A leading health advisory group recommends that Americans eat more beans. New research has found that beans can effectively lower cholesterol and reduce inflammation.
Beans, classified by the U.S. Department of Agriculture (USDA) as legumes, are a subgroup of vegetables. What’s currently putting kidney, fava, navy, and other beans in the spotlight is the protein, fiber, iron, and other healthy nutrients they contain that benefit the body.
A new study by researchers at the Illinois Institute of Technology showed how beans can help combat high cholesterol and inflammation. The 12-week study involved 72 participants with prediabetes who were randomly assigned to eat a cup of black beans, chickpeas, or rice.
Morganne Smith, one of the study’s principal investigators, stated that individuals with prediabetes were chosen because they “often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes.”
To monitor the participants’ cholesterol, inflammation, and blood sugar levels, the investigators collected blood samples at the start of the study, after six weeks, and after 12 weeks. The participants were also given glucose tolerance tests at the beginning and end of the study to see how effectively their bodies processed glucose.
The researchers found that the beans did not change the participants’ glucose levels. However, they noticed that those who ate chickpeas had better cholesterol levels, while those who ate black beans had reduced inflammation.
The total cholesterol for participants who ate chickpeas dropped from an average of 200.4 milligrams per deciliter at the beginning of the study to 185.8 milligrams per deciliter after 12 weeks.
In the black bean group, the average level of cytokine interleukin-6, a marker of inflammation, dropped from 2.57 picograms per milliliter at baseline to 1.88 picograms per milliliter at the end of the study.
“Our study showed the benefits of consuming beans in adults with prediabetes, but they are a great option for everyone,” Smith said in a news release about the study. “These findings could be used to inform dietary guidelines, clinicians, or public health programs focused on preventing heart disease and diabetes.”
The new study is part of a larger project examining how eating black beans and chickpeas influences inflammation and insulin response through gut microbiome activity. The study results were presented at the flagship meeting of the American Society for Nutrition in June.
What Do Beans Contain That Can Affect Cholesterol and Inflammation?
“Beans like chickpeas and black beans are rich in soluble fiber, particularly a type called viscous fiber, which binds to bile acids in the digestive tract,” Scott Keatley, a registered dietician and co-owner of Keatley Medical Nutrition Therapy, told Women’s Health Magazine.
Bile acids are made from low-density lipoprotein (LDL), often referred to as “bad” cholesterol. When you eat beans, their fiber content binds to these acids, forcing the liver to use more circulating LDL cholesterol to make new bile, Keatley explained. That ultimately lowers the amount of cholesterol circulating in your blood.
“On the inflammation side, beans deliver a strong one-two punch,” Keatley continued. “Their fiber feeds beneficial gut bacteria, which produce short-chain fatty acids like butyrate that calm systemic inflammation.”
But that’s not all. Beans also contain polyphenols, a type of antioxidant that helps reduce inflammation by lowering oxidative stress and supporting the body’s natural inflammatory response, Keri Gans, a registered dietitian nutritionist and host of The Keri Report podcast, told Women’s Health Magazine.
While the new study focused on cholesterol and inflammation, other studies have found that consuming more beans is associated with a reduced risk of developing cardiovascular and other chronic diseases, as well as a decreased risk of death from any cause.
Other Health Benefits Beans Offer
Besides protein and fiber, beans are also a good source of folate (vitamin B9), iron, magnesium, and potassium. Not only that, but Keatley added that beans may aid in weight management, and Gans says they also support gut health by fueling healthy gut bacteria. The great health benefits beans provide are one reason why Keatley calls them “a nutritional powerhouse.”
Similarly, the essential nutrients in beans and their positive impact on health are among the reasons the 2025 Dietary Guidelines Committee recommends that Americans increase their consumption of beans. The advisory group provides scientific advice that helps the U.S. Departments of Health and Human Services and the USDA develop the Dietary Guidelines for Americans.
The committee’s latest proposal suggests that Americans eat at least 2.5 cups of beans and lentils each week, which is one cup more than the currently recommended 1.5 cups.
While beans are healthy, some people have a difficult time with beans because they can cause bloating, gas, and other issues. Jessica Cording, a registered dietitian and author of The Little Book of Game-Changers, offers advice for individuals who want to incorporate more beans into their diet but struggle with tolerating them.
“I recommend increasing your bean intake slowly,” Cording told Women’s Health Magazine.
Researchers in the new study recommend replacing less healthy food choices with beans—whether canned, dried, or frozen—as a good first step to incorporating more beans into your diet. However, be aware that your purchase may include additional ingredients, such as salt or sugar.
“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,” Smith said in a news release. “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.”
What’s also great is that beans are very budget-friendly.
“From a clinical perspective, they’re one of the most cost-effective and accessible foods to include in a preventive nutrition plan,” Keatley said.
Source Links:
https://www.womenshealthmag.com/health/a65076323/beans-cholesterol-inflammation-study/
https://www.eurekalert.org/news-releases/1084815
