How a cup of chickpeas a day can lower your cholesterol

Telegraph

2 days ago

A cup of chickpeas a day could be key to keeping high cholesterol at bay, new research has suggested.
Experts found that a portion of chickpeas with a cooked weight of about 160 grams could be a cheap and easy way to tackle the chronic disease.
In a trial, the legume was found to improve cholesterol levels in people with 'pre-diabetes' – those who have higher than normal blood sugar levels but not yet high enough to be diagnosed as diabetic.
The participants' cholesterol levels fell significantly from an average of 200.4 milligrams per decilitre at the beginning of the study to 185.8 milligrams per decilitre after 12 weeks, according to the research presented at the American Society for Nutrition in Florida.
Chickpeas are a type of legume common in Middle Eastern and Indian food, and the main ingredient of popular foods such as hummus and falafel.
Although, to get the same amount of chickpeas solely from hummus, a person would need to eat between one-and-a-half to two 200g pots, because of the extra components, such as oil and tahini.
Beans can reduce inflammation
The study also found that eating black beans was linked to reduced inflammation.
In the study of 72 people, the participants were randomly assigned to eat either one cup of black beans, chickpeas or rice – as the control group – for 12 weeks.
Blood samples were taken at the start of the study, at six weeks and at 12 weeks to track cholesterol, inflammation and blood sugar.
People eating black beans saw their average level of inflammation drop.
A marker of inflammation in the blood called pro-inflammatory cytokine interleukin-6 was measured by scientists and fell from 2.57 picograms per millilitre at the start of the study to 1.88 picograms per millilitre after 12 weeks.
'Significantly lower cholesterol'
Morganne Smith, a researcher at Illinois Institute of Technology, said the study 'showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone'.
She added: 'Individuals with pre-diabetes 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.
'Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with pre-diabetes, although glucose levels were not changed.
'These findings could be used to inform dietary guidelines, clinicians or public health programmes focused on preventing heart disease and diabetes.'
Ms Smith suggested swapping less healthy foods for beans, whether tinned, dried or frozen, as a way to eat more healthily.
She said: '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.'
Reduce risk of heart disease
Tracy Parker, senior dietitian at the British Heart Foundation, said: 'Eating plant-based sources of protein like chickpeas, black beans and other beans, is consistent with the traditional Mediterranean diet that is linked to a reduced risk of heart and circulatory diseases.
'These are high in protein, low in saturated fat and excellent sources of fibre, which helps lower cholesterol and high blood pressure.
'This helps reduce inflammation which is a major risk factor of coronary heart disease.
'Just one portion – around three heaped tablespoons or 150g – provides about a third of the recommended daily fibre intake.
'Most pulses are cheap and are available already cooked and canned in water, making them an easy and nutritious addition to a balanced diet.'
Legumes, such as varieties of beans and peas, are also a good source of protein and fibre, which can be beneficial for gut and heart health.
They, like vegetables and fruits, are high in flavonoids, which have antioxidant and anti-inflammatory effects.
Chickpeas in particular are also high in vitamins A, E, and C, and other nutrients, including iron and magnesium.