Beans’ Power: A Simple Step Toward a Healthier Life
New research shows adding beans to your diet might significantly improve your health. A daily cup of beans could help lower cholesterol, reduce inflammation, and potentially prevent serious illnesses. This simple dietary change could be a powerful tool for many.
Bean Benefits Revealed
A recent study from the Illinois Institute of Technology looked at 72 adults with prediabetes. For three months, they tested how eating beans changed their health. One group added a daily cup of black beans, another, chickpeas; the third group acted as a control, eating white rice instead.
Those who ate chickpeas saw their cholesterol levels drop by around 10%. Black bean consumption significantly decreased inflammation. The study was presented at the American Society for Nutrition’s annual conference on June 3rd.
Why Beans Matter
Beans are packed with fiber, which supports healthy digestion and speeds up metabolism. They also provide beneficial bacteria in the gut, known as the microbiome, which links to mental health and healthy aging. Beans also offer compounds that reduce inflammation.
Many prior studies linking bean consumption to longevity and heart health weren’t as thorough. This study provided direct measurements by analyzing blood tests. Researchers also assessed the health effects of various bean types separately. One group consuming chickpeas, another black beans, allowed them to explore different nutrient benefits.
Beans are the unsung hero of a healthy diet! 🫘✨
“The small change is helpful. Just 10% is like saving your life, saving your money. This is not rocket science.”
—Indika Edirisinghe, Illinois Institute of Technology professor
According to a 2024 study, including more plant-based foods such as beans could decrease the risk of cardiovascular disease by 16% (American Heart Association).
Easy Ways to Eat More Beans
Don’t be intimidated; including beans in your diet is easy. There are many ways to do it without needing a lot of time, preparation, or expensive ingredients. Try mixing up a bean salad with chopped veggies, blending beans into soups, or enjoying bean-based dips like hummus.
Morganne Smith, a doctoral candidate, says her family has increased their bean intake with straightforward bean recipes. Edirisinghe starts the day with chickpeas sautéed in coconut, olive oil, lemon juice, and seasonings.
Beans are a healthy eating staple because they’re both affordable and readily available, said Smith. She is excited about the possibility of making healthy eating more accessible. You can add turmeric for earthiness, color, and anti-inflammatory boosts.
